We all know that any form of plank is the golden path to the dream six-pack and the strengthening of all body muscles at once. Probably we all combine it with our own weight exercises on the mat so that we lie a little while at the same time weaving on the abdominal muscles. It’s simple and practical, just a few minutes a day and you will achieve great results.
But if you want to try something new then GHN are offering you 10 of the most effective exercises to strengthen the body's centre, which will diversify your training routine. Allowing you to train safer, more effective and have a formidable appearance.
Our latest blog explores why a strong core serves as a backbone support and the necessary injury prevention. If you regularly strengthen your body's centre, it will also make it easier for you to do other physical activities, thus achieving your fitness goals and getting you that flat belly faster.
With exercise recommendations from GHN Athlete's Mark Gaunt and Jenny Babb
Mark & Jenny Say: You do not need any special equipment, only what every gym and fitness studio offers – Barbell Bar, Bosu Ball, TRX Suspension System, Swiss Ball and Horizontal Bars.
If you stick with this, you will burn your fat and achieve visible results. Let’s go! And remember your fitness goals are our fitness goals!
Barbell Bar Exercises:
Lying Side Raise -
Lay down on the mat. Grab the barbell at a shoulders width and push it over your head. Keep your hands fully stretched out. Tighten the muscles of the centre of the body, lower your legs together and hold them as straight as possible while performing the exercise. Raise both legs to the right hand while pushing the lower back into the pad. Slowly return your legs back and repeat on the left side. Carry on with 10 to 12 reps on both sides.
Barbell Overhead Sit Up -
You will need an inclined bench. Lie on the bench and hold your feet firmly on the handles. Grab the barbell to the width of your arms and pull towards your knees. Push the barbell over your head while keeping your arms stretched out. Basically, you do sit ups with a barbell being pushed over your head. Biceps are at the ears, hold the back upright. Go back slowly and repeat the exercise 8 to 10 times with the weight on the barbell. If you have loaded lower weights, do 10 to 12 reps.
Easier Version: Practice sit ups on a tilted bench with a lightweight dumbbell or just bodyweight. This will encourage right technique.
Bosu Ball Exercises:
Mountain Climbers -
Place the Bosu Ball on the ground. With both hands, grasp the edges of the straight side, keep your feet out and stand on tiptoes as if you were making a plank. Start imitating a mountaineer walk, bring your right knee to the left elbow and then the left knee to the right elbow. Repeat this movement as quickly as you know for 30 seconds. Aim to perform 6 - 8 sets.
Easier Version: Pull the knees only to the level of your chest, instead of the elbows.
C-Seat -
Place the Bosu Ball flat sideways on the floor. Sit in the centre of the round part, straighten your back, keep your feet on the floor. Slowly raise your knees to the torso. Keep balancing with your hands. Gradually straighten hands on both sides to make your body form the V letter and hold for 30 seconds. Aim to perform 6 - 8 sets.
TRX Exercises:
Trunk Twist -
Hang the TRX to the height of your waist. Stand face to shoulder straps and extend your feet a little more than your hip width. Grab the strap handles with both hands and tie your hands together. Take a few steps from the TRX and hang on the straps so that your hands are stretched. Hold the muscles of the body in tension and pull to an upright position, moving your hands to the right. Go back to the starting position and repeat, but this time, turn your hands to the left side. Perform 10 to 12 reps on each side.
Easier Version: Stand away from the TRX to make your body less angled towards the straps.
Double Knee Drives -
Adjust the TRX straps to reach the height of your knees. Now kneel back to the straps. Put both feet into the TRX straps and place yourself in the high plank position. Bring the weight to your hands, your feet should be hanging in the straps. Bring your legs together and try to pull them to the right elbow. Return to the starting position. Repeat the exercise by bringing your knees to the left elbow. Repeat 10 to 12 times on both sides.
Easier Version: Pull your knees alternately to the chest.
Swiss Ball Exercises:
Swiss Ball Rollouts -
You will need a mat and a fully inflatable Swiss Ball. Kneel on a mat with your elbows resting on a stability ball. Roll the ball forward on your elbows as far as you can without sagging your back. Keep the core engaged, roll the ball back to the starting position. You can also perform this exercise with your knees off the mat. Perform 10 to 12 reps for six sets.
Swiss Ball Jack knifes -
You will need a mat and fully inflatable Swiss Ball.
Step1: Move to the start position by placing your shins and the tops of your sneakers onto the top of a swiss ball. Put each of your hand's palms on the floor directly under your shoulders. Extend your arms, so they are locked out. Tighten your Core, Quads and Bottom. Your body should now form a straight line from your head to your heels.
You are now in the starting position.
Step 2: Pull your knees in toward your chest. Bring them as close to your chest as you can(make sure to keep your feet on the stability ball the entire time). Pause and hold this position for one to two seconds.
Step 3: Reverse the movement by extending your legs until they are back at the starting position.
Horizontal Bar Exercises:
Leg Circles -
Check that the horizontal bar is high enough to avoid touching the floor with legs when hanging. Grasp the bar with both arms at a shoulder width and hang up. Engage the abdominal muscles and lift the legs to a right angle. Then begin to circle your legs clockwise. Try to draw an imaginary big circle in the air with both feet. Keep the abdominal muscles under tension at all times. Perform 8 to 10 reps and then circle in the opposite direction. Repeat 8 to 10 times for each side.
Easier Version: Support the forearms of both hands with handles on the sides of the fitness tower. It gives you more stability than when you hang on a horizontal bar.
Hanging Knee Tuck To Twist -
Hang on the horizontal bar, tighten the abdominal muscles and lift the knees towards the right side of the torso. Try to push your knees as close as possible to your chest and then slowly return to your starting position. Repeat the exercise on the opposite side by turning your knees towards the left side of the torso. One repetition is the knee pull on both sides. Perform 8 to 10 reps.
In Summary:
Your core stabilizes your body, allowing you to move in any direction as well as having proper balance. It helps prevents falls and supports your body. So having a strong core is beneficial to everyone because it allows your body to function properly. Improved Strength, Balance and Stability.
