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  • 11 Beginner Core Exercises to try at home

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    Rack85 Admin

    Your core is one of the most pertinent muscle groups in your body and while working out, you should always give these muscles a little extra attention. You will need to focus on your back, abdomen and glutes in order to effectively train your core and improve your core stability. Having good, stable core muscles is of utmost importance for everyone. They help you improve your stamina, your balance, they make you more flexible and make it easier to live a fit lifestyle!

    Hence, that is why it is important to keep doing core exercises at home! Especially if you are a beginner, these following 11 core exercises are extremely important if you want to keep training your core!

    Planking

    For starters, a great core exercise is Planking, which will do wonders for your back and abdomen.

    To do this exercise, you firstly need to lie face-down. Then, put your forearms on the floor. Your elbows need to be directly under your shoulders to get in the right position. When you are positioned correctly, you need to lift your body up by putting your weight on your forearms and toes. Make sure to keep your back and hips straight. Consequently, you should really feel pressure in your abdomen. Try to keep this position for about 1 minute.

    To help you focus on the planking task at hand, the Samsung Galaxy Buds can be very helpful! These extremely comfortable and wireless earbuds will allow you to listen to your favorite music with great quality, making planking feel less like a chore!
     

    Bicycle crunches

    Furthermore, Bicycle Crunches are another phenomenal way to train your core muscles.

    To start, you need to lie on your back and put your legs up in a 90-degrees angle. Keep your feet flat on the floor at all times! Then, move your shoulders away from the floor until you feel your abdominal muscles tightening. To do the bicycle crunches, you basically need to move your legs as if you were riding a bicycle. Therefore, move your left leg towards your chest, while you move your right leg away from your chest until it is fully straight. Then, repeat this action, but alternate between your legs. Repeat this 20 times.

    Again, to keep yourself in the right mindset, it is always nice to get some help. It is recommended to get this help in the form of the Jabra Elite Active 65t Earbuds. They are specially designed to be very comfortable, which comes in extremely handy during this exercise. Moreover, these earbuds can provide you with amazing battery life and even better quality of your music.
     

    Russian Twists

    Russian Twists work best if you have weights lying around, but it also works if you do not! They are mostly focused on your abdomen, but they are very helpful for your general core strength as well!

    Firstly, you need to sit on the floor with your feet placed on the ground. Make sure to keep your knees bent slightly. Your upper body should also be off the ground to feel the pressure on your abs. Then grab a weight or something similar with both hands. Keep your arms stretched in front of you and then alter your body from the left side to the right continuously. Do this exercise about 30 times in sets of 3.

    In this department, the Sudio FEM True Wireless Earphones will allow you to listen to music or even make an important phone call while you are doing your Russian twists. They are completely waterproof, have long playing time, and amazing sound quality.
     

    Glute Bridge

    This exercise, the Glute Bridge mainly targets your glutes as the name suggests. It is relatively simple to do, so it is perfect for beginners!

    To start, lie down on your back. Make sure that your shoulders stay on the ground while you lift up your hips high enough until your body is in a straight line. Then, you need to tighten up your abdomen and glutes. Hold this position for 30 seconds and repeat this 3 times!

    One gadget that would go great with this exercise is the Samsung Galaxy Watch Active2. This watch is very comfortable to wear and lets you keep track of important health information such as your breathing pattern and heart rate!

    Dead Bug

    Moreover, the Dead Bug exercise is commonly referred to as the newest core exercise to keep in mind and with good reason! In some departments, it is even better than Planking!

    Just lie down on your back and keep your arms stretched above your shoulders. Then, lift your legs in 90 degrees., Make sure that your knees are positioned right above your hips. Keep your arms and legs stretched and tighten your muscles. To seal the deal, move your left arm together with your right leg towards the floor. Then repeat these movements with your right arm and left leg. You should repeat this action 8 times for each side per set and it is recommended to do 3 sets.

    You can improve your Dead Bug experience by wearing the Jabra Elite Active 75t earbuds. Not only are they wireless, they are also fully noise-canceling and sweatproof!
     

    Boat

    The Boat is an exercise that many yoga fanatics love, seeing as it really strengthens your core position by working on your back, abdomen, and pelvis.

    To do the exercise, you need to sit on the floor with your legs stretched. Then, put your hands on the floor, right behind your hips, while keeping your arms stretched. Then, let yourself hang back slightly, but keep your back straight. When you are in the right position, lift your feet off the ground until your thighs are at a 45-degree angle. From this position, you should stretch your legs completely and aim for putting your toes at eye level. Then, lift your arms up, parallel to the floor. Now, you should really feel your abs tighten. Keep this position for 20 seconds at first. After a while, you should work on getting to a full minute.

    Because this exercise is a typical yoga exercise, it is very essential that you monitor your heart rate, which is very easy with the Samsung Galaxy Fit. This watch is also very light and waterproof, so you will not be bothered by it in the slightest.
     

    Single-leg Stretch

    This next exercise, the Single-leg Stretch, is very straightforward and easy, but that does not make it any less effective!

    Just lie on your back and lift your knees as if you were hugging them to your chest. Make sure that neither your head, nor your shoulders are touching the floor. Also make sure that your chin is touching your chest. Then, stretch out your left leg. While doing this, use your right hand to hold your right knee that is still bent and use your left hand to touch your right ankle. Then, repeat this action, but stretch your right leg instead of your left. Do about 15 reps with each leg.

    A very helpful gadget to go with this exercise is the Garmin Forerunner 235. It is a watch specifically designed for running, but it can help you with many other workouts as well. This watch allows you to keep track of all kinds of important pieces of workout information!

    Bridge

    The Bridge exercise is one of the best exercises for improving your core stability!

    To start, just lie with your back flat on the floor. Then, lift your pelvis and consequently, your body weight should rest on both your feet and shoulders. It is truly important to keep your feet planted on the floor and that your back stays straight. Hold this position for about 5 seconds and repeat this 20 times.

    To keep you focused while your body figuratively takes on the form of a bridge, the Jabra Elite Active 45e earbuds come in very handy. They are designed to be very secure and will allow you to listen to your music or answer calls, whichever you prefer!
     

    Side Crunch

    The Side Crunch is a necessity if you want to truly strengthen your core muscles.

    To do this exercise, start by lying down on your back and keep your feet planted to the floor. Then lift your right foot and put it on your left knee. Now, lift up your shoulders from the floor, which should make you feel some pressure on your muscles. Then use your left shoulder and rotate it towards your right knee. Then, repeat this exercise, but alter your legs. Repeat this action for both legs about 15 times.

    While doing your Side Crunches, a great product recommendation is the Garmin Forerunner 245 Music. This is not a regular workout smartwatch, seeing as it has the prominent ability to provide you with your favorite music!
     

    Side Planking

    The Side Plank is a variation on the regular plank and makes for another great core workout.

    To do this, you need to lie on your side by supporting your body weight with your right underarm and the side of your right foot. Make sure that your elbow is positioned right underneath your shoulder. Then, lift your body up until your body forms a straight line. Hold this position for about 30 seconds and then do the same with the left side of your body!

    Keeping this side planking position can be very exhausting; That is why you need the Sudio TOLV Truly Wireless Earphones, seeing as you will be able to listen to your favorite music to help you keep your cool while you are doing this challenging core workout.

    Toe Taps

    Lastly, this exercise may seem really easy, but do not be fooled because Toe Taps truly can make your core burn!

    Again, lie flat on your back and place your hands right next to your glutes. Then, make sure that your knees are bent in a 90-degree angle up in the air, without letting your back come off the ground. When you are in the right position, let the tip of your right foot softly touch the ground and make sure that you tighten up your abdomen while you do this. Then, repeat with your left foot. Do this exercise about 25 times with each foot!

    To spice up this exercise, you should wear the Garmin Vivosmart 4 activity tracker, which will allow you to make your workout truly your own because of all its amazing fitness features!

    Conclusion

    All in all, these above-mentioned core exercises should be able to keep you occupied and your core will be thankful! Additionally, you can visit Rack85.com.sg to get access to a full and varied range of fitness accessories, fitness gadgets, and attractive promotions to improve your core workout!

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