LAST UPDATED: March 9th, 2021
When guys start going to the gym, they usually want to build chest, back, and arm muscles, rarely legs, but most of them forget about one of the most important muscle groups.
The core muscles.
What are the core muscles?
The core muscles are the abdomen muscles, the side muscles (external obliques), the back muscles, and the gluteus.
Why are the core muscles important?
Good core muscles give you stability, proper posture, and they protect your organs. (1)
How to find out if you need to work on your core muscles?
Try to squat or deadlift with a big weight.
If you feel back pain after working out be sure that your core isn’t strong enough.
Building your abs won’t solve that problem.
How many times should you do these exercises?
You should do these exercises at least twice a week. (2)
Here’s the kicker:
You don’t get rid of belly fat with these exercises, you strengthen your muscles that give strong support to your back.
How many sets and reps?
That depends on your shape. (3)
Let’s say you are either beginning level or advanced level.
Beginning level: 5-10 reps, 1-2 sets
Advanced level: 15-20 reps, 3-4 sets
Best core strengthening exercises for men:
To make your core muscles stronger and prepared for strenuous workouts you need complex moves.
That’s why I prepared 10 exercises for you that will totally build your core muscles.
Definitely one of the best core strengthening exercises.
You can do it anywhere.
Lie face down and then lift your body leaning on your elbows.
Your legs should be hip-width apart.
You need to hold that position for at least 30 seconds.
As you progress, increase to 1 minute.
Do this exercise 5 times.
There are different variations of the plank like side plank, forearm plank.
Also, when you get into shape you can do the weighted plank.
2. Barbell rotation
A perfect exercise that includes throwing, kicks, and rotation.
Therefore, it is necessary for a strong core.
This exercise includes many moves, rotation, lateral flexion, and extension.
Watch the video:
3. Dragon flag exercise
I’ll be honest with you.
This is a superhard exercise.
But, it activates your abs in a different way.
Your core muscles keep your body stable which is really hard.
Watch the video:
4. Ab wheel exercise
Lie on the floor and put the ab wheel below your shoulders.
Slowly push the ab wheel going forward and then backward.
It depends on your core muscles how low you can go.
Try to keep your back straight.
Do this exercise 10 – 15 times per set.
5. Weighted sit-ups
Sit-ups are a must when it comes to the core muscles.
However, for a super strong core, we add weights.
Keep the weights above your head.
When you reach a sitting position go back and lie on your back.
Do 20 reps per set.
6. Hanging leg raise
A great exercise for your abs which gymnasts usually do.
To build a strong core try to do it without swinging.
Watch the video:
7. Stability ball pike
A complex exercise, it requires good flexibility and many muscles are activated.
And of course, watch the video:
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My name is Cliff and I am a personal coach, sports lover, fitness enthusiast and author of MusclesMagician. I have 15+ years of experience in fitness and bodybuilding and I want to share it with you. I am here to help you build muscles and lose fat faster.