Posted on May 30, 2017

3 Core Exercises That Will Tone You Up Fast

Written By Body Wipe Company Tags: Core Exercises

Core workouts are a necessity for any weight loss or strength training program.  Core exercises integrate movements that work all of your major muscle groups.  From your abs to your back, your central muscles will become toned faster.  The best thing about core workouts is that you don't need any equipment at all to perform them--all of the resistance comes from the weight of your own body.  The only equipment you may want is a floor mat for comfort or a mirror to check your form, but neither is an absolute necessity. You've probably already done several types of core exercises.  Crunches, push ups and planks fall into the category of core workouts.  However, there are more intense and more effective exercises that you can do to really push your progress forward.  Some of the exercises in this article may seem particularly challenging for those who are just starting out, but the more you work at them, the easier they will become. Before You Begin Stretching before any type of strength training is necessary to prevent injury and excessive soreness after the workout.  Take a couple minutes to stretch out your whole body.  After stretching, try five minutes of light cardio to get your blood flowing and warm up your muscles a little more.  Jumping jacks or running in place are a good choice. Core Exercise #1: The Dolphin Plank Get into plank position by stretching out your body, putting all of your weight on your elbows and toes, and holding your torso above the ground.  Make sure that your back, rear and thighs form a straight line.  Hold this position for a count of ten and then shift your weight backwards, lifting your rear into the air.  Hold this position for ten seconds and return to the starting position.  Repeat ten times. Core Exercise #2: The Legwork Plank Again, start in plank position.  Lift one leg into the air and hold it for a ten count.  Lower it to the floor and move your knee up to your chest.  Hold this position for another ten count before returning to your starting position.  Repeat with the other leg.  Do each leg ten times. Core Exercise #3: The Burpee Burpees are not an easy exercise for beginners, so don't work yourself too hard the first few times you try them.  To perform a burpee, squat with your hands on the floor before you, shoulder width apart.  Using your arms for stability, jump back into the push up position and do a push up.  Jump back to your original squat position, jump into the air as high as you can and land back in a squat.  Repeat the exercise.  Burpees are most effective when performed in rapid succession, so add a little speed once you get the flow of movement down.  Repeat ten to times or more if you feel up to it.