best bodyweight exercises for a strong core

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Best Bodyweight Exercises for a Strong Core

Best Bodyweight Exercises for a Strong Core
11. Plank
Lie facedown on the floor with feet together and forearms on the ground. Draw abs in and tighten glutes. Lift entire body off the ground until it forms a straight line from head to toe, resting on forearms and toes. Hold. Slowly return body to the ground, keeping chin tucked and back flat.
12. Bicycle Kicks
Lie on back with legs extended and hands folded across chest. Pull right knee in toward chest while twisting left shoulder toward right knee. Return to starting position and repeat with other knee and shoulder.
13. Plank Jack
Get in a modified plank position, balancing on forearms (elbows aligned under shoulders) and toes. Tighten abs so body is straight from head to heels. Keeping torso tight, hop feet out wide. Hop feet back to starting position and repeat.
14. In and Out Crunches
Lie on back with feet together, legs extended, and hands behind head with elbows wide. Lift shoulder blades and feet off the floor, bending knees in toward chest and lifting upper body in a standard crunch.
15. Scissor Crunches
Lie on back with feet together, legs extended, and hands behind head with elbows wide. Raise right foot straight up to the ceiling, keeping left leg extended and left foot a few inches from the floor. Perform a standard crunch, then lower upper body to about an inch from the floor and switch legs.
16. V Tuck
Lie faceup with legs extended and arms along sides. Raise head a few inches. Lift legs off ground, then slowly sit up, drawing knees to elbows directly over hips. Hold, then slowly lower torso and extend legs, keeping head and feet slightly off the ground.
17. Toe Taps
Lie on back and place hands behind ears. Lift legs to tabletop position (90-degree angle). Press lower back into floor and crunch forward until shoulders are off the floor. With toes pointed down, lower right foot as far as you can without lifting back off the floor. Return to starting position and repeat with left leg.
18. Superman
Lie facedown on floor with arms in front of body, palms toward the ground. Draw navel in, tighten glutes, and pinch shoulder blades together. Simultaneously lift arms, chest, and legs off the floor. Hold. Slowly return to ground, keeping chin tucked.
19. T Stabalization
Get into push-up position. Shift weight to left hand and rotate body. Keeping feet stacked, raise right arm into the air so that arms and torso form a T Hold.
20. Bird Dog
Balance on hands and knees. Lift right leg and left arm, extending right leg to the rear and reaching forward with left arm. Hold. Repeat with opposite arm and leg.


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