Trainer J's Top 5 Core Exercises

As we all know, our core strength is very vital in our everyday life. We engage our core in almost every action that we take throughout the day. From getting up out of your chair, to walking, to laughing, to bending down or even sneezing. The point is, without your core, you wouldn't be able to do the majority of the things you do on a daily basis. Core strength also helps to inprove your posture which is the most important aspect of working out, especially when it comes to correct form and execution of weights during resistance training.
Below are my top 5 core exercises based on overall effectiveness of the exercise. Some of you may already include these in your workouts but if not, I encourage all of you to incorporate them into your weekly core exercise routine. Performing my top 5 core exercises in addition to a consistent cardio routine and clean diet, will have you on your way to 6 pack abs in no time!

1. Bicycle Crunch
 
1.Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
2.Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
3.Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
4.Switch sides, bringing the left elbow towards the right knee.
5.Continue alternating sides in a 'pedaling' motion for 30 seconds and repeat 1-3 sets.

2. Cross Body Mountain Climbers

1.Assume a pushup position with your arms completely straight.
2.Lift your right foot off the floor and slowly raise your right knee toward your left elbow. Return to the starting position, and then raise your left knee to your right elbow. Alternate back and forth for 30 seconds.

3. Side Plank
1. Starting Position: Lie on your right side on an exercise mat with your legs straight and the left leg stacked directly on top of the right. Bend the right elbow and place is directly under your shoulder. Align your head with your spine and keep your hips and right knee in contact with the exercise mat.
2. Upward Phase: Exhale, keep the abdominals engaged to brace your spine. Lift your hips and knees off the mat. The side of your right foot stays in contact with the mat. Keep your head aligned with your spine and your right elbow positioned directly under your shoulder.
3. Lowering Phase: Inhale and gently return to your starting position. After a prescribed number of repetitions, repeat on the other side.
4. Exercise Variation: You can increase the intensity of this exercise by (1) increasing the length of time you are in the raised position, (2) raising the upper leg off the lower leg or (3) raising the lower leg off the floor and maintaining contact with your elbow and the foot of the upper leg only. When raising the upper leg off the lower leg, there is no need to raise it to a level beyond parallel with the floor.

4. Bent Knee Crunch
1. Lie on back, bend the knees 90 degrees and cross the legs in front of you.
2. Place both hands behind the head and rest head on the hands.
3. Crunch forward towards knees and exhale keeping the lower back stable against the floor. Don't pull on the neck when crunching. Keep abs tense when returning to start position.
Repeat 12-25 reps or at your own pace.

5. Plank

1.Lie face down on mat resting on the forearms, palms flat on the floor.
2.Push off the floor, raising up onto toes and resting on the elbows.
3.Keep your back flat, in a straight line from head to heels.
4.Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
5.Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.