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When sculpting the waistline, many people immediately think of classic abs exercises. As fitness influencer Josefina Lopez explains, "Someone who doesn't know how to properly train their core only focuses on surface-level muscles. However, if you want an effective routine, you need to work the different areas of the core."
Here's a guide on how to build a workout plan that effectively strengthens and tones your midsection.
© Ben WelshWhile classic crunches engage the abdominal area, they primarily target the rectus abdominis, overlooking other essential core muscles necessary for stability, balance, and aesthetic appearance.
"Classic abs routines are effective for working the rectus abdominis; for the transverse abs, try the ab wheel. For the internal and external obliques, go for side plank, and for the lower abs, hanging leg raises are key," advises the influencer. Each of these exercises challenges specific core muscles, just as crunches do with the rectus abdominis.
If you don't have access to an ab wheel or a pull-up bar at home, here are some alternative exercises you can do to engage your entire core, zone by zone:
© RealPeopleGroupFront Plank
The plank is an isometric exercise that activates the entire core, including the rectus abdominis, obliques, and deep spinal stabilizers. It tones the core, improves posture, and builds strength.
- Place your forearms on the floor, aligned under your shoulders.
- Extend your legs back, balancing on your toes.
- Keep your body in a straight line from head to heels.
- Engage your core, ensuring you do not drop your hips or lift your glutes too high.
- Hold the position for 30 seconds to one minute, gradually increasing the time.
Pro tip: To make it harder, lift one leg or arm for a few seconds, alternating sides.
© Igor SukaSide Plank
This is the ideal exercise for targeting the internal and external obliques. It also engages stabilizing muscles like the glutes, hips, and shoulders.
- Lie on your side with your legs extended and your elbow directly under your shoulder.
- Lift your hips off the floor, forming a straight line from feet to head.
- Keep your head aligned with your spine, and avoid letting your hips sag or rise too high.
- Hold for 20 to 30 seconds, gradually increasing the duration as your strength improves. Carefully lower down and switch sides.
Pro tip: Boost intensity by holding the position longer or raising your top leg.
© RuslanDashinskyLeg Raises
This move targets the lower abs, an area that is often overlooked.
- Lie on your back with your hands under your glutes or sides.
- Keep your legs together and straight, lifting them slowly until they form a 90-degree angle with your torso.
- Lower your legs slowly without letting them touch the ground, and repeat.
Pro tip: Focus on controlling the movement during the descent for maximum lower-ab engagement.
© vgajicRussian Twists
This exercise is excellent for working the obliques and improving rotational strength and core stability.
- Sit on the floor with your knees bent and feet slightly lifted off the ground.
- Lean your torso back slightly and hold your hands together in front of you.
- Rotate your torso to the right, then to the left, tapping your hands on the floor at each side.
Pro tip: Hold a weight or medicine ball while twisting for an extra challenge.
© Chicago TribuneBear Crawl
This fun and functional movement, often used in CrossFit and strength training routines, challenges your core and keeps workouts dynamic. It's the favorite beach workout for the actress Elsa Pataky.
- Start on all fours, hands and feet on the floor, knees bent at 90 degrees, positioned under your hips.
- Move your right hand and left foot forward, keeping your back flat and core engaged.
- Repeat with the opposite hand and foot, crawling forward while maintaining form.
Why is Recovery important?
A strong core isn't just about looks; it helps improve posture, balance, and pelvic floor strength. Effective core training involves both the visible muscles and the deeper stabilizing ones that support the midsection, as emphasized by trainer Jouisfit.
But exercise alone isn't enough. Recovery is just as essential to allow muscle fibers to repair and grow stronger. Try incorporating these exercises into a routine that includes rest days or alternates with other muscle groups, such as lower-body workouts.
