5 CORE Exercises for Tight Mid-Section for Men & Women
1. Hanging Leg-Raises
To do hanging leg-raises you’ll need something to hold on to.
A playground would be an ideal place to do them as part of a workout including some other exercises that require a bar, but if you can’t find one, don’t sweat it. Do some of the other exercises on this list and save the hanging leg-raises until next time.
2. Reverse Crunches
These are reverse crunches which, as the name suggests, are the opposite of regular crunches. And unlike regular crunches, they help improve your posture.
They’re easier than some of the other exercises on this list, but they definitely shouldn’t be underestimated. If you’ve never done them before you will get sore.
It’s important that you keep your core tight throughout this exercise (tense it as if somebody was going to punch you in the stomach).
3. Side Plank
The side plank targets many smaller core muscles that are often neglected.
It’s tougher than a regular plank so you won’t be able to hold it for as long. Start out with short holds of 10 seconds on each side, and work your way up.
4.Plank crawl out
- Stand up tall with your feet together and your core engaged.
- Bend at the hips and try to touch the floor. As soon as your fingertips hit the floor, walk your hands out until you reach a push-up position.
- Crawl your way back up to the starting position by inching your hands backward and piking your hips up to the ceiling. When your feet are flat on the floor, bend at the hips again and lift yourself back up to the standing position.
The Superman pose primarily targets the abdominal muscles. The other stabilization muscles include the glutes, hamstrings, quads and a host of muscles in the lower back region.
Hold the position for 30 seconds and return to the starting position.
Repeat the exercise for the recommended number of times.
Core-strength exercises strengthen your core muscles, including your abdominal muscles, back muscles and the muscles around the pelvis. Strong core muscles make it easier to do many physical activities. You can do core-strength exercises on a carpeted floor or mat.This all exercises you can easily do at home, core is very important for strength men or women both so, you train core more.