Top 10 Сore Exercises: Unleashe Your Core Strength

The plank is a beneficial exercise that strengthens the core muscles (abs, back, glutes), improving stability and posture. It reduces the risk of injuries, enhances balance and coordination, and increases physical strength without the need for equipment, making it an ideal and accessible exercise for home workouts.

1. Find a flat surface and wear comfortable clothing.
2. Lie on your stomach with your arms alongside your body, bending your elbows at a 90° angle with your forearms on the floor.
3. Raise your body on your forearms and toes, keeping a straight line from your head to your heels.
4. Engage your core muscles, glutes, and thighs, while keeping your head neutral.
5. Breathe steadily and controlled.
6. Start by holding for 20-30 seconds, gradually increasing to 1 minute or more.

Side plank is an effective and accessible exercise that can be incorporated into any home workout program to improve physical fitness and health. Regular at home practice helps strengthen the core muscles, enhancing functional strength and performance. [3]

1. Find a flat surface and comfortably place a mat or soft covering. - Wear comfortable sports clothing.
2. Lie on your side, stacking your legs on top of each other. Support yourself on one elbow, which should be directly beneath your shoulder.
3. Lift your body by pushing off from your elbow and the outer side of your feet, so your body forms a straight line from head to heels. Keep the supporting hand on your hip or raise it up for added difficulty.
4. Engage your core muscles, glutes, and thighs, keeping your body in a stable position.
5. Breathe steadily and calmly, avoiding breath-holding.
6. Hold the position for 15-30 seconds, gradually increasing the time to 1 minute or more.

Glute bridge actively engages the muscles of the glutes, lower back, and abdominal area, improving stability and support for the torso. The glute bridge can be easily performed at home without the need for special equipment, making it accessible for everyone.

1. Lie on your back on a flat surface, preferably on a mat. Bend your knees, placing your feet flat on the floor shoulder-width apart, with your arms alongside your body.
2. Make sure your feet are 15-20 cm away from your glutes.
3. Inhale and lift your hips by pushing through your heels until your body forms a straight line from your shoulders to your knees.
4. Squeeze your glutes strongly at the top position and hold for 1-2 seconds.
5. Exhale and slowly lower your hips back to the floor, relaxing your muscles.
6. Perform 2-3 sets of 10-15 repetitions.

This exercise promotes increased endurance and strength and can be adapted to any fitness level. It actively develops the muscles of the abdomen, back, and sides, improving stability and coordination. It can be easily done at home without requiring any specialized equipment, ensuring that everyone can do it.

1. Lie on your back on a flat surface, preferably on a mat. Bend your knees and lift your legs to form a 90° angle.
2. Raise your head, neck, and shoulders off the floor, extending your arms alongside your body.
3. Inhale and begin simultaneously raising and lowering your arms up and down, keeping them parallel to the floor.
4. While inhaling, lift your arms up, and on the exhale, lower them for a total of 10 repetitions. Repeat this cycle 10 times to achieve a total of 100 movements.
5. Make sure your core muscles are engaged and your lower back is pressed against the floor.

The heel touch crunch exercise actively develops the core muscles, particularly the abdominal muscles, which helps improve stability and support for the spine. Crunches enhance rotational movements, which are important for overall physical activity and daily life.

1. Lie on your back on a flat surface, preferably on a mat. Bend your knees and place your feet flat on the floor, close to your hips.
2. Position your arms either at the sides of your head or cross them over your chest. Activate your abdominal muscles by pressing your lower back against the floor.
3. Exhale and lift your upper body, twisting towards one of your heels. Reach your hand towards your heel, keeping your core muscles engaged.
4. Inhale and return to the starting position. Repeat the same movement for the other side. - For better results, perform 10–15 repetitions on each side.

This exercise involves rotational movements that are important for improving overall physical activity and functional strength. Bicycle is easy to perform at home, as it requires no equipment other than a mat, making it accessible to everyone and easy to incorporate into any workout program.

1. Lie on your back on a flat surface, preferably on a mat. Raise your legs and bend them at a 90° angle at the knees.
2. Place your hands behind your head, with your elbows spread out to the sides. Press your lower back against the floor, activating your abdominal muscles.
3. Exhale and lift your upper body while extending one leg, bringing your elbow toward the opposite knee. Inhale and return to the starting position, then repeat the movement for the other side.
4. Perform 10–15 repetitions on each side, maintaining a controlled pace of movement.

This exercise is easy to perform at home, as it doesn't require any special equipment (although it can be done with a dumbbell), making it ideal for adding to any home workout program. Russian twist actively develops the core muscles, particularly the oblique muscles, which helps improve balance and stability of the torso.

1. Sit on the floor, bending your knees and placing your feet on the ground. Lean back slightly so that your body forms a 45° angle with the floor.
2. Hold your hands together in front of you or grab a heavy object (such as a dumbbell). - Engage your abdominal muscles while keeping your back straight.
3. Exhale and begin to twist your upper body to one side, touching the floor near your hip. Inhale and return to the center, then repeat the movement on the other side.
4. Perform 10–15 repetitions on each side, controlling your movements and avoiding jerks.

The exercise actively engages the core muscles and help improve body stability and balance. It is also an excellent aerobic exercise that increases heart rate, enhancing endurance and calorie burning. This exercise is easy to perform at home, as it requires only your body and a little space, making it a great addition to any home workout program.

1. Assume a plank position, supporting your body on your hands and toes, ensuring that your body forms a straight line from head to heels. Make sure your hands are shoulder-width apart, with your wrists positioned directly under your shoulders.
2. Keep your body tense, engaging your core, back, and glute muscles. - Maintain a neutral head position, keeping your gaze directed down.
3. Exhale as you bring one knee toward your chest while keeping the other leg in position. Inhale as you return to the starting position and repeat the movement with the other leg.
4. Perform 10–15 repetitions on each leg, maintaining a high tempo to increase intensity.

Chair push-ups help strengthen the chest, shoulder, and triceps muscles, which is beneficial for overall physical fitness. This exercise is easy to perform at home, requires minimal equipment, and can be done in any space, making it an excellent addition to your workout routine. [5]

1. Find a sturdy chair with a solid surface placed on a flat floor. Sit on the edge of the chair and place your hands on the sides at shoulder level.
2. Move your feet back slightly so that your body forms a straight line from head to heels. Ensure that your hands are fully resting on the chair and that your shoulders are positioned directly above your wrists.
3. Inhale and slowly lower your body down by bending your elbows outward, until your chest almost touches the chair. Exhale as you push yourself back up to the starting position, fully straightening your arms.
4. Perform 10–15 repetitions, maintaining a controlled tempo.