Much like roasted turkey is a vital component of Thanksgiving dinner, a strong core is essential for total-body health. Our workout of the month for November, which is a roundup of some of our favorite core exercises from past workouts, focuses on strengthening your midsection, which translates beyond enhanced sports performance to benefit normal everyday activity. Incorporating an effective ab exercise routine can significantly enhance your overall fitness. Try out these exercises and, by the end of the month, you should experience improvements in force production, mobility, back health, posture, and breathing, as well as a slimmer waist.
The Exercises
Complete each exercise for 30 seconds and increase to 60 seconds as you get stronger.
Plank Drag
Start in a plank position with a small weight or object placed outside your right hand. Reach your left hand under your body to drag the weight across to the left side. Repeat on the opposite side. This ab exercise engages your core while challenging your stability and coordination.
Hollow Rock
Lie on your back with your arms extended overhead and legs straight. Lift your legs and shoulders off the ground, forming a hollow position. Rock back and forth while maintaining the hollow shape. This ab exercise strengthens your entire core, particularly your lower abs and hip flexors.
Glider Mountain Climbers
Using gliders or towels under your feet, start in a plank position. Slide one knee toward your chest while keeping the other leg extended, then switch legs quickly. This ab exercise not only targets your core but also improves your cardiovascular endurance.
Using gliders or towels under your feet, start in a plank position. Slide one knee toward your chest while keeping the other leg extended, then switch legs quickly. This ab exercise not only targets your core but also improves your cardiovascular endurance.
Marpo Supine Core Pull
Lie on your back and hold onto a Marpo rope trainer or a similar apparatus with your legs extended. Pull yourself up while keeping your legs straight, then slowly lower back down. This ab exercise focuses on your upper abs and engages your lats and arms.
TRX Single Leg Inverted Crunch
With your feet in TRX straps, start in a plank position. Bring one knee toward your chest while the other leg remains extended. Alternate legs for the duration of the exercise. This ab exercise targets your entire core and challenges your balance and stability.
Sit-Ups
Lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head or across your chest. Lift your upper body towards your knees and then slowly lower back down. This classic ab exercise is excellent for building core strength and endurance.
TRX Power Pull
Stand facing the TRX with one handle in your right hand. Lean back, keeping your body straight, and pull yourself up while rotating your torso to the right. Return to the starting position and repeat. This ab exercise targets your obliques and improves rotational strength.
Superman
Lie face down on the floor with your arms extended in front of you. Simultaneously lift your arms, chest, and legs off the ground, holding briefly at the top. This ab exercise strengthens your lower back and helps balance out your core training.
