The Most Effective and Safe Core Exercises

Published:  04/04/2019

Photo credit Max Rovensky

To get the best results from your weight training routine, diversify your workouts by performing different exercises. If you work out regularly, it's easy to get into the habit of doing the same exercises every time. But, when you perform the same exercises repeatedly, your body adapts to this in as little as six to eight weeks. If you don't change up your routine, your fitness level will plateau. Vary your workouts by changing exercises. Variety challenges your muscles and forces them to change! And if you want a beautiful, strong and toned midsection, doing a variety of exercises is what will get you there.

To give you lots of variety, I have created videos of some of my favorite core exercises videos on my YouTube channel. And I have listed links to the core exercise videos below.

Keep in mind that some core exercises can hurt your back. The exercises I have chosen here won't put excessive compressive forces on your spine's discs. (See this blog for more information about how some core exercises can harm your back).  Avoid some of the popular core exercises that do like the Crocodile, Scissors, The Teaser, Russian Twist, Reverse Curl and Lift. I discuss exercises to be cautious of here.

Mix and match the exercises, select 3-5 of these exercises per workout and do 3 sets of 10 reps each 3 times a week. Give your core a 48 hours rest in between. 

Supine Low Ab March Abdominal Exercise
TRX Pike Crunch Ab Exercise for Spinal Stabilization
TRX Side Plank with Double Knee Tuck
TRX Standing Side Plank + Push or Chop Core Ab Exercise
TRX Fallout for Core Stability
Side Plank A-Frame
Standing Cook Chop
Ball Rollout Exercise
Side Plank Leg Lift for Glute Strength and Stability
One Arm Diagonal Plate Slide Pushup
Dying Bug with Ball Spine Stability Exercise
Russian Twist on Stability Ball
Bird Dog on a Bench
Bird Dog for Spine Stability and a Strong Back
Ball Tuck and Extend Exercise for a Strong Core

Want more? Visit my YouTube Channel.  And, to stay up to date with my latest videos, make sure to subscribe to my YouTube channel by going to my channel and then clicking the red subscribe button.

Avoid a plateau by visiting my YouTube channel, watch the videos and incorporate exercises recommended by a master personal trainer into your routine.

Maria's YouTube Channel

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