Core exercises are the most important part of the fitness program. Aside from planks and sit-ups, we often neglect core exercises. Still, it helps to get the core muscle in shape (the muscle around the pelvis and trunk). For men, core workouts usually work the muscles in your lower back, abdomen, hips, and pelvis, which contributes to better body stability and balance.
Core exercises for men help to keep fit and it is very important for athletes as we all know that most games and physical activities require stable core strength and muscles.
When you are the one looking for the best Core exercises for men, then this article is perfect for you as it has all the information you need. But before we move on to the list of core exercises, we'd like to discuss the benefits of core exercise so that you can easily understand why you should work your core muscles.
Make the most of the core exercise for men
- It helps in improving respiratory function.
- Improves and strengthens trunk stabilization.
- Teaches the muscles to work together and effectively.
- Strengthening firms and smooths the stomach.
- It helps relieve or prevent pain.
#1. From wheel rollout
- Required equipment: belly wheel, exercise mat (if necessary)
- Muscles involved: erector spinae, rectus abdominis, core
Get a belly wheel and sleep on the floor. Hold the wheel in the center under your shoulder. Start rolling forward until you start to lose tension in your core, don't forget to contract your abs as you move forward. Now roll slowly-slowly back to the starting position. Do three sets of this exercise, ten repetitions of each set. If you are a beginner, you should do this exercise three times a week.
#2. Hanging leg raises
- Equipment required – a high bar
- Muscles involved – rectus abdominis, rectus femoris, iliopsoas, core, adductors, etc.
It's one of the easiest and most effective Core exercises for men. Just go over and hang yourself on the chin up bar and use your arms to make a V shape. Now wait a few seconds and keep both legs straight and together. Now slowly-slowly lift your legs into the L-position and bring them back to the starting position. Do four sets of this exercise, each set having 12 repetitions.
#3. Dip / leg raise combo
- Equipment Required – Dip bar or two strong, tall stools
- Muscles involved – shoulders, triceps, hip flexors, lower back, torso
This is one of the most popular Core exercises for men. Both professionals and beginners love this as it is very effective. Make sure you do this exercise initially as it activates all of your muscles. Make yourself comfortable between the dip bar and holding the sides of the dip bar in your hand, bend your knees and raise your leg to an L position. Hold this position for 30-40 seconds and do three exercises.
#4. Superman Hold
- Equipment needed – exercise mat
- Muscles involved – hamstring, upper traps, torso, buttocks
This is one of the toughest Core exercises for men. Lie on your stomach and sleep on the floor so that Superman's position is in the air. Extend both legs and arms at the same time. During this exercise, make sure that only your belly button and waist are touching the floor. Try to hold this position for 25 seconds.
A few more core exercises for men
Flutter
- Equipment needed – exercise mat
- Muscles involved – hip flexors, obliques, abs
Hip bridge
- Equipment needed – exercise mat
- Muscles involved – hamstrings, lower back, torso, etc.
Romanian one leg deadlift
- Equipment needed – dumbbell or kettlebell
- Muscles involved – core, quads, glutes, etc.
The bottom line
We mentioned a few of the best Core exercises for men this will help you build a strong and balanced stomach. If you are a beginner make sure to focus on your diet to see the results very soon. It is not important to go to the gym to learn about the exercises; You can use the fitness apps available on the Play Store. Don't waste your time; Start your 30-day fitness challenge now to get a fit body.
frequently asked Questions
1. Is it important to go to the gym to strengthen our core muscles?
No, it is not important to go to the gym, you can do the exercises at home and still be fit.
2. Can we get abs after a month of training?
No, it is not possible to get abs for just a month, but you can feel the changes.
3. Can we take protein powder?
If you can meet your daily protein needs with meals, we recommend that you avoid consuming protein powder.
4. How much time do we need to train every day?
Exercising for half an hour every day is enough to keep you fit.