Our bodies are incredible machines and our core is no exception. The goal of these exercises is to build strength, stability and endurance in your midsection. If you're looking for a way to get fit in under an hour a week, we recommend incorporating some of these moves into your workout routine.
Squats
Squats are one of the most important exercises you can do. They build strength in your thighs, glutes and core. They also help improve balance and posture, which can help prevent injuries during other activities like running or playing sports.
Squats are done with your feet shoulder-width apart and toes pointed out slightly (so you're facing straight ahead). Lower yourself down until your thighs are parallel to the floor then push yourself back up by extending through your hips and knees until they're straight again at the top of each rep before repeating it once more! Try doing 10 reps with good form before increasing weight or doing more sets!
Deadlifts
Deadlifts are an excellent core exercise. The deadlift is an exercise for the lower body that consists of lifting a barbell off the ground. It primarily targets your hamstrings, glutes and lower back muscles. They strengthen the lower back and glutes as well, which helps to prevent injury. Deadlifts also help improve posture by strengthening the muscles that support you when standing for long periods of time.
They can be done with a barbell or dumbbells; choose whichever method suits your strength level best. For beginners, start with just one weight until you get used to doing them before adding more weight gradually over time as needed in order not to risk injury by lifting too much too soon!
The best way to warm up before deadlifting is walking lunges (10 steps forward then 10 steps backward), leg swings (10 reps each direction), stretching out your hips and hamstrings (10 reps each), calf raises (20 reps). All these exercises should take only five minutes maximum so they don't interfere with your workout schedule!
Lunges
The lunge is a great exercise for the quadriceps and glutes. It's also a functional movement that mimics walking, running, or squatting.
To do a lunge:
- Stand straight with your feet about hip-width apart. Bend both knees until they form 90-degree angles in front of you (or as close to it) and keep your back straight throughout the exercise.
- If you're just starting out with lunges, try doing them without weights until you get used to the movement pattern before adding weights into the mix! If using dumbbells or kettlebells for this exercise instead of bodyweight only - choose one weight per side so that each arm carries its own load rather than balancing both arms out equally across two separate objects like barbells might require if trying this same move out later on down road when more advanced versions become available later down road once mastering basic movements first becomes second nature!
Planks
Planks are a great core exercise because they work the entire abdominal wall, as well as your shoulders, arms and back.
There are many variations of planks that you can do to work different areas of your body. Planks are static exercises (meaning they don't use momentum), so they're best done when you're fresh--after waking up or before going to bed is ideal.
Push-ups
The push-up is a great exercise for the core, as it involves the entire body and requires you to maintain proper form. If you're new to exercising, try performing one-handed push-ups with your feet on an elevated surface like a chair or bench. The higher your feet are off of the ground, the easier it will be; if this is too difficult for you at first, try lowering them gradually until they're flat on the floor again.
Once you've gotten accustomed to doing single-armed pushups with good form (keeping your back straight instead of arched), place both hands on an elevated surface such as a chair or bench and perform traditional full bodyweight reps until failure!
The next step is to do the same thing with one arm at a time! Start by doing one-armed pushups on your knees until you're able to do them standing up straight. Once you feel comfortable doing full bodyweight reps with both hands on an elevated surface, try lowering one hand off of it and performing only half reps (where your chest touches the ground). This will help you get used to maintaining proper form while reducing the amount of weight being lifted.
Row/Pull-ups
Rows or pull-ups are an essential exercise for building a strong back. They work the latissimus dorsi muscles, which run along the sides of your torso and help you lift things like grocery bags or water jugs. Rows can also be done using resistance bands or dumbbells--just make sure that they're heavy enough so that you can only do five to 10 repetitions per set before getting tired and having to stop (if you feel like doing more than 10 reps, try increasing the weight).
To do rows:
- Stand on one leg with both hands grasping an object about knee height in front of you (a barbell works well). Shift your weight forward so that most of it is on one foot; keep knees bent slightly throughout this movement. Pull upward until arms are fully extended overhead before slowly lowering back down again. Repeat for 1 minute. Switch legs after completing 20 reps total per leg
Crunches & Sit-ups
These are two of the most basic exercises and are a great way to strengthen your core muscles. To do them, lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head or crossed over each other in front of you. Then lift your upper body off the floor as far as possible while keeping your lower back in contact with it at all times..
Core work is important for injury prevention, posture and strength. The core is the center of your body, and it includes all of the muscles that attach to your spine. These muscles are responsible for supporting you as well as providing movement in all directions. Your abdominal muscles (a group called "abs") make up part of this group but are not actually part of your core; they're located on either side of it instead.
Conclusion
These are 7 core exercises that you should be doing. They will help strengthen your back and abdominal muscles, which can help reduce the risk of injury.
