5 Terrific Core Moves You Can Do Anywhere

Most people would agree that the plank is an excellent core exercise, and chances are you’ve done or tried doing the plank in the past.

Sadly, some of us lack the strength needed to perform this exercise properly. Even those who can do the plank properly need to do different exercises to activate all core muscles. Try these terrific moves you can combine with the plank to build killer core strength.

 

1. Dead Bug

You should be delighted if you perform this properly on your first try. Many people mess up the first few reps, because dead bugs require a lot of coordination.

How to perform:

  • Lie on your back and then raise both legs until they’re perpendicular to the floor.
  • Bend both knees and lower your calves until they’re parallel to the floor. Raise both hands to face the ceiling and keep them straight.
  • Extend the right hand behind your head as you simultaneously stretch the left leg forward until it’s straight.
  • Reverse the movement to return the hand and leg to starting position. Repeat the movement with the opposite arm and leg.

Dead-Bug

2. Crab Shoulder Taps

This exercise may not seem like it targets the core, but you have to engage your core muscles to keep your torso and butt elevated.

How to perform:

  • Get in the crab position and then raise your butt as high as possible.
  • Tighten your butt and ab muscles to keep your butt elevated.
  • Lift one arm off the floor then bring it over your torso to touch the opposite shoulder.
  • Return the hand to the floor then lift the other arm to tap the opposite shoulder. Alternate the arms after each rep.

Crab-Shoulder-Taps

3. Donkey Kicks

Many people have weak cores due to weak lower back muscles. Luckily, donkey kicks will strengthen your lower back muscles while activating your glutes.

How to perform:

  • Get in all-fours position and keep your back straight and your neck in its neutral position.
  • Lift one knee off the floor and keep it bent. Extend the leg backward and then raise it as high as possible.
  • Squeeze your glutes at the top and then lower your leg back to starting position.
  • Complete reps for one leg before alternating.

Donkey-Kicks

4. Marching Bicycles

This simple move activates your front abs and oblique muscles. It’s ideal even for people with lower back pain.

How to perform:

  • Lie on your back and keep both knees bent. Place your hands behind your head.
  • Lift the left foot off the floor as you twist your torso to bring your right elbow to touch your left knee.
  • Slowly return your elbow and foot to starting position and then repeat the move with the opposite elbow and knee.

Marching-Bicycles

5. Plank to Crouch

This list wouldn’t be complete without at least one plank variation. This variation targets your abs and leg muscles.

How to perform:

  • Get in the straight-arm plank position and keep your body aligned in a straight line.
  • Bend your knees and then extend your torso back until your knees are bent at 90 degrees.
  • Slide forward as you straighten your knees and return to the plank position. Repeat the move until you’re tired.

Plank-to-Crouch-2

You may have noticed that I didn’t recommend the number of reps you should do. That’s because strength levels vary. Just aim to do as many reps as you can while maintaining proper form.

Related at Care2

34 comments

Kathy K
Kathy K10 hours ago

Great. thanks.

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Carole R
Carole R5 days ago

Thanks

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Mia B
Marta B5 days ago

Thanks

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Christine V
Christine V5 days ago

Looks like a good workout

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Debbi W
Debbi W5 days ago

Several years ago I could have done those but not now.

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Sherry Kohn
Sherry K6 days ago

Many thanks to you !

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Mark T
Mark Turner6 days ago

Ty.

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Danuta W
Danuta W6 days ago

Thanks for sharing.

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Mona M
Mona M6 days ago

Thanks, all are good

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Peggy B
Peggy B6 days ago

TYFS

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