Hard core workout

You have achieved a lean physique, but do you have a strong and more stable core yet? Core strength need not be about endless crunches and leg lifts. People seem to think core training is synonymous with abdominal training, which is not the case.

Core training is much more than a six-pack and needs the right kind of exercises. Miley Cyrus swears by it and was known to have roped in her friend Liam Hemsworth into doing it with her.

Core exercises involves many muscles in the torso, which helps to transfer energy, shift the body weight and co-ordinates with the several joints which helps to distribute the stress and move as a whole in order to stabilise the spine. Core exercises are beneficial when the torso works as a solid unit and when the contraction happens both at the front and back muscles. Here are some of the best core exercises to target all the muscle groups.
 

TRX Oblique knee tucks

Place both your feet inside the TRX strap, while staying in a push-up position. Legs should be one feet above the floor. Keep your back and hips in a neutral position.
Tuck both your knees to the left elbow, pause for a second and come back to the original position.
Repeat the same on the right elbow.
Do 15 repetitions on each side and rest for 30 seconds. Complete a total of three sets.

Single-leg hip raise with head on Bosu ball

Lie down on the floor with your head and upper back on a Bosu ball.
Lift your one legs and bend to a 90 degree level, keeping the other leg folded.
Now push your hips up towards the ceiling and hold it for five seconds and lower your hips to the floor.
Repeat the same for 15 repetitions and switch to the other leg.
Do 15 repetitions of each along with 30 seconds of rest in between each set. Complete a total of three sets.

Swiss ball pike

Place both your feet shoulder-width apart on the Swiss ball.
Keep both your hands on the floor in a push-up position.
Now slowly pull the Swiss ball towards your arms, while raising your hip upwards. Pause for two seconds and get back to the original position.
Repeat three sets of 15 repetitions each with 30 seconds of rest in between.

Russian twist with medicine ball

Lie down on the floor with knees bent.
Keep a one kg medicine ball on your hand placed in front of your chest.
Lift your upper body and feet away from the floor.
Now twist your upper body and touch the medicine ball on both the left and right side of your body as fast as possible for 30 seconds.
Repeat three sets for 30 seconds each along with 30 seconds of rest in between.

Note:  Contract your abdominal muscles throughout the movement.
Focus on breathing in and out and never hold your breath.
Always keep your back in a neutral position while perform all the movements in a controlled manner.

— M.G. Prasad is master trainer, Zen Sports & Fitness.