The core muscles are perhaps the most important group of muscles for physical fitness, yet men’s core exercises are often neglected.
The core of the body includes the trunk and pelvis. It’s important to develop the core muscles because it is where all your body movements come from. Strong core muscles help maintain proper posture and balance.
Your core is the center of gravity for your body and involves the muscles in the abdomen, lower back, hips and pelvis. A strong core enables you to control your physical movements better, allowing you to perform better at any sport.
By developing your core muscles, you’ll be able to jump higher, throw a ball farther, or run faster.
Here are some of the best core exercises for men:
Crunches
Crunches are some of the best men’s exercises for the core and abdomen. Lie on your back on the floor, knees bent at a 90-degree angle. Keep you hands on the sides of your head (near the ears), or crossed on your chest.
Using your abdominal muscles, lift your torso while keeping your head in a neutral position and your back straight. Return to the starting position without releasing the tension on your abs.
Regular crunches, oblique crunches, and reverse crunches are some of the best men’s core exercises.
Medicine Ball Rotations
Exercising with a medicine ball is for core stability training. The medicine ball rotation exercise develops your lower back and abs. Sit with knees bent and feet together. Hold a medicine ball to your chest.
Flex your abdominal muscles and hold them stiff while rotating side to side. Keep your body in the same position and the medicine ball close to your chest.
Hand Side Bridge
Lie down on your side, and keep your forearm on the ground underneath your shoulder to provide support. Keep your feet together.
Tighten the core muscles and use your forearm to assist you in lifting your hips to the stage that your body is completely straight from your ankles to your shoulders.
Now hold this position for at least 50 seconds. Repeat on your other side. Your butt and abdominal muscles should be constricted to maintain a straight position.
Glute Bridge
This men’s core exercise can be done at home. Lie on your back on the floor with knees bent. Keep your arms and heels on the floor. Tighten your glutes and lift your heels until your body is raised in a straight line from shoulders to knees.
For a more effective core exercise, lift one knee towards your chest. Bring the knee down and repeat with the other knee. Don’t allow your hips to drop during the movement.
Standing Hip Adduction
This core exercise for men can be performed at home or at the gym. You will need resistance bands or a cable attachment. The exercise works out the muscles in the abs, hips, back and obliques.
To perform this exercise, attach a resistance band or cable attachment to one ankle. Stand with that foot slightly in front of the other and place your weight on your back foot.
Slowly extend your front foot upward, imitating a kicking motion. Keep your back straight and your abs flexed. Hold the position for as long as you can. Reverse the motion and repeat.
Important Tips for Men’s Core Exercises
- Ask a fitness expert to show you how to do core exercises correctly.
- Choose exercises that allow you to workout your core muscles at the same time.
- Breathe freely while doing your exercises.
- Give your core muscles time to rest and recover.
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