The core is often a highly neglected partof any gym programme. Although, the importance of core trainingis well beyond that of a chest and bicep session. This is because the core is your bodies’connection between the lower and upper extremities. It bridges your body together and all motionsare generated from the core.

Your core is much more than just your abdominalmuscles; it’s the driving force of your body. Whether you're hitting a tennis ball or moppingthe floor, the necessary motions either originate in your core, or move through it. But, weak or inflexible core muscles can impairhow well your arms and legs function. It can potentially lead to injury as well. In today’s video,

we will tell you about12 Exercises that will help transform a weak core in just 4 weeks. From squats, planks, crunches, Bird Dog toMountain climbers and more, watch till the end to learn about all of them. Plank: It is one of the most important exercisesfor a strong core. In addition to working your abdominals, theplank engages your hamstrings, butt, back, and shoulders.

Place your hands on the ground, shoulder-widthapart and extend both legs backwards as you would for a push-up. You should be pushing through your heels soyour calves are lengthened. Also roll your shoulders down your back soyou’re not over-engaging your trap muscles.

Draw in your navel so you’re bracing withyour abdomen and squeeze your but. Start by holding for 15 seconds and then buildup the amount of time you hold by increments of 15 seconds until you reach 1 minute. If you can hold for 1 minute easily,

increasethe number of sets. Try not to let your lower back sag. You want to keep your core and but engagedto prevent any dip. What has been your longest plank holding time? Mention it quickly in the comments sectionbelow!

Hip Bridge:

This is one of the most fundamentalexercises that just about everyone should have in their workout program. It's important because your glutes tag teamspinal stability with your abs to be able to move forward with more intense exercises. It's necessary that both components of yourcore are equally strong. Try using this as an active recovery to reinforcethe proper muscle activation during your deadlifts. Lie on your back with your knees bent andfeet flat.

Release your hips to lower your pelvis twoinches from the floor, squeezing your glutes. That's 1 rep. Repeat for 10 reps. Make sure to keep those toes down. Press through the arches of your feet to fireyour hamstrings and glutes while staying out of your lower back. Stir the Pot: This exercise is essentiallya dynamic version of the plank that works more core muscles in a shorter amount of time.  This helps pass the workload to differentmuscle groups. It works six different core muscle groupsin one. Begin in an elbow plank with your forearmsresting on the top of a ball.

Bird Dog:

Bird Dog is a great whole body movementthat works against gravity to challenge your stability by adding moving limbs. It's a great low-impact core move that helpsimprove stability without putting too much pressure on the joints. Get on all fours, with your knees under yourhips and your hands under your shoulders. Remember to keep abs engaged and keep yourback flat. Reach out with your right hand, and extendyour left leg out behind you.

Round your back and head to connect your rightelbow with your left leg under your body. This completes one rep.

Superman Hold: 

This movement is an excellentglute and ab strengthener. It is also a nice stretch for the hip flexor. Lay on your stomach.  Hold, then lower yourself back down. Start by holding for 15 seconds. Build up the amount of time you hold by incrementsof 15 seconds, up to 1 minute.

 If you can hold for 1 minute easily, increasethe number of sets. Make sure you don’t fall out of sync. If that happens, you’ll put undue stresson one area. Try to go slowly at first, making sure yourupper body and lower body are moving at the same time.

It also strengthens the shoulder muscles,making it an ideal exercise for athletes in sports involving rotational movements, suchas baseball and golf.

Set up a landmine station by placing one endof a barbell on the ground underneath a heavy dumbbell in a corner. With both hands, lift the opposite end ofthe barbell and hold it in front of you with your arms fully extended.

With your knees slightly bent, rotate thebar to one side while maintaining straight arms. Rotate back to the starting position and repeaton the other side. That is one repetition.. Do 3 sets of 10 reps each for best results.

Ab Wheel Rollout:

What makes the ab wheelrollout so effective is its ability to engage your entire core, including what are referredto as stabilizer muscles. Stabilizer muscles act as the support systemfor your skeleton which aid in maintaining balance and correct posture.

Grab yourself an ab wheel and kneel on thefloor. Keep the wheel dead-center beneath your shoulders,tighten your abs, and roll forward until you lose tension at your core.

Now roll back into the starting position. Continue this process until you feel likeyou can’t perform the exercise without breaking form. You’ll feel the burn from this one rightaway, and that’s a good thing.

Oblique Band Rotations:

Your core rotateswhen you get out of the car or put groceries away. Working out in the same, functional way givesyou strength that you’ll actually use. Also, while your obliques get a lot of workwith this move, your whole core will engage to stabilize your posture. Tie a resistance band to a squat rack. Stand with the rack to your right.

Pick up the end of the band with both hands. With your arms perpendicular to your body,move the band from the right to the left side of your torso, then return back to start. Repeat on the other side.

Hanging Leg Lift:

This exercise simulatesusing your core in the exact same way the muscles are used when you walk. Plus, you’re working against gravity tolift your legs up, and the legs are one of the heaviest parts of your body. This results in a very strongly built core.

Hang from a pull up bar, and lift your legsup, keeping them straight. Make sure you roll the pelvis up instead ofusing momentum to swing your legs up. Lower your legs and repeat. If you don’t have a pull-up bar, look fora captain’s chair. You can also scale down the move by bendingyour knees to a 90 degree angle.


Crunches are a classic core-strengtheningmove. The act of lifting your upper body works yourabdominal muscles. Start on your back. Bend your knees and plant your feet on thefloor at hip width. Line up your head and spine. Cross your arms across your chest. Now tighten your core and relax your neckand shoulders.

 Tuck in your chin and lift your upper back,keeping your lower back, pelvis, and feet on the floor. Pause. Slowly lower your upper back to return tothe starting position. Start with 1 set of 8–12 reps. If you have low back pain, do crunches withcare. Move slowly and start with just a few reps.

Want to know why crunches are so good foryour body? Watch this video called “Do Crunches EveryDay And See What Happens To Your Body” Now back to Exercises that will transformyour core

Mountain climber:

This exercise combines aplank with knee movements. So it’s an excellent move for balance andcore strength.

Start in a plank with your hands below yourshoulders. Tighten your core. Now lift your right knee toward your chest,keeping your back straight and hips down. Return your right leg to the starting positionas you simultaneously lift your left knee toward your chest. Continue alternating legs.

Start with 1 set of 8–12 reps. High-to-Low Woodchop: 

Rotation movements,like the high-to-low woodchop , engage your core by forcing it to resist the side-to-sidemotion. This helps strengthen and stiffen the sidebody and core. Keep this move steady and controlled, resistingthe momentum of swinging the weight around. For this exercise, you will need a dumbbell.

Exhale and slice the weight diagonally acrossyour body, ending twisted to the left with the dumbbell outside your left thigh. Pivot on your right foot as needed and focuson the rotation initiating in your torso. Control the weight back up to the startingposition to complete one rep. Do you have a strong or a weak core? What exercises do you do for your core? Let us know in the comments section below!

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