Core strength is key for any physical activity. Without strong abdominal muscles, your whole body is weaker. You need to consistently work these muscles to build up strength and endurance. Try to incorporate some of these exercises into your routine each time you workout.
Crunches
Crunches are the most popular core exercise. There is a wide variety of crunches you can do. To do a basic crunch, lie on your back, with you knees bent and feet flat on the floor. With your arms crossed on your chest, sit up, just until your shoulder blades come off the floor. Lie back down. To add variety, extend your arms, and, as you sit up, reach toward your feet, knees or the ceiling.
BRIDGE
Lie on your back, with your knees bent and feet flat on the floor. Place your arms down by your sides to brace yourself. Using your core muscles, lift your hips off the ground, until they form a straight line with your legs and shoulders. Hold yourself for a second, then lower back down. As you get stronger, try crossing your arms on your chest, instead of using them for balance.
PLANK
Lie on the floor on your stomach. Place your forearms on the floor, with your hands under your head. Now, lift yourself up on your forearms and toes, making your body flat, like a plank. Hold yourself for 15 to 30 seconds, and lower yourself back down. To make this easier, hold yourself on your knees, rather than your toes. To make it harder, lift one leg off the ground at a time, as you hold yourself up.
SIDE PLANK
Lie on your side on the floor, with your forearm bracing you directly underneath your shoulder. Lift your hips off the ground, so your body is straight. Only your forearm and feet should be touching the ground. Hold yourself up for 15 to 30 seconds, then lower yourself back down. Do this on each side of your body.
SCISSOR KICKS
Lie on your back with your arms by your sides and legs out straight. Lift your legs several inches off the ground. Cross one leg over the other, like a pair of scissors, then open them back up. Repeat, alternating which leg goes above the other each time. Keep your legs straight, and do not lower them back down between reps. The closer you keep your legs to the ground, the harder this exercise will be.
SUPERMAN
This exercise works both your core and lower back muscles. Lie on your stomach on the floor, with your arms and legs stretched out straight. Lift one arm and the opposite leg several inches off the ground. Hold them up for a second, then lower them back down. Repeat with the other arm and leg.
BICYCLE CRUNCH
This is a more difficult variation of the crunch. Lie in a crunch position. With your knees bent, lift your legs off the ground and in toward your stomach a little bit. Extend one leg, until it is pointing straight out in front of you, keeping it off the ground. As you extend your leg, sit up, as you do for a crunch, and twist your opposite shoulder toward the extended leg, rotating from your core. Bring your leg back in, and repeat with the other leg and shoulder.
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