Core strengthening exercises typically work the abdominal muscles (abs) and lower back muscles. These muscles work together to stabilize and support a man’s spine. Building a strong core is the key to strength, power, and performance in any athletic activity. A weak core compromises the strength and muscle you build through exercise.
Sit-ups are a great standby, but these five core strengthening exercises should be a part of every man’s workout program. For the best results, commit yourself to performing them with precision and perfect posture.
- Weight Plate Raises. Stand on the floor with knees bent slightly. Hold a weight plate in front of your hips. With arms straight, raise the plate until it is shoulder-level in front of you. Lower it back down. Do two or three sets of 8 to 12 repetitions, resting a minute between sets.
- One-legged Dumbbell Rows. Hold a dumbbell in one hand. Stand on the opposite leg. Bend your torso forward at the hips, at a 45-degree angle to the floor. Row the weight to your outside chest and back down. Do two to three sets of 8 to 12 reps on each side, resting a minute between sets.
- One-legged Squats. Raise one leg in front of you and squat as low as you can. Stand up again. Do two to three sets of 8 to 12 repetitions on each leg. Rest for a minute between sets.
- Suitcase Squats. Hold a dumbbell in one hand. Squat as low as you can, like you are setting down a suitcase. Stand up again. Do two to three sets of 8 to 12 reps on each side, resting a minute between sets.
- Overhead Squats or Lunges. Hold a barbell or dumbbell at arm’s length above your head. Squat as low as you can. Stand up again. Do two to three sets of 8 to 12 reps, resting a minute between sets. Alternatively, do lunges instead of squats. Again, perform two to three sets of 8 to 12 reps, and rest for a minute between sets.
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