Kerrie J. Kauer, PhD

Kerrie J. Kauer, PhD

Core Exercises: Strenght, Endurance, and Good Looks!

The core is probably the most loved muscle groups. Both sexes love it, and it is very hard to achieve. Here are the best core exercises!

Plank to Downward Dog Tap

Bring your right elbow into your left hand and twist your upper body off the floor, but don’t let your hips fall down. This is the starting point, and the movement should go to the core for your core. 

Then reverse the movement to return to the starting position and repeat for 1 minute on the other side, and then repeat from the other side for another 1 minute. 

Bicycle Crunch

Put your hands behind your head, elbows bent and pointed to the side, and use your abdomen to roll your shoulders to the floor. The focus is on bringing the opposite elbows and knees together while keeping the apartment on the floor. Lie on your back, knees stacked on hips, knees above each other, and elbows on both sides of hips. 

Be a starting point for the rest of the exercise, with the first two exercises above and the third and fourth sets below. 

Diamond Push-Up

Turn right and bring your left elbow to your right knee while stretching your right leg at the same time. Turn left and bring your right elbow into your left knee while stretching your left leg, then turn right to bring it into your right knee while simultaneously stretching your right leg. 

Switch sides for 1 minute, then turn left and bring your left elbow into your right knee while stretching your right leg and left knee at the same time. 

Lateral Plank Walk

Aim for your core exercises, especially your straight abdomen and slopes, and aim at the slopes of the core (especially the straight abdomen). You can really turn around and walk around for a few minutes until you feel your stomach is working, but don’t walk too far apart. 

Hold your core tight and push your hips back while moving your heels to the floor, and shift your weight forward to get back into a high plank. 

Stress your back and arms and get into a push-up position (basically a moving board) that challenges the core, “West says. Start with the palms of your hands on the high plank, stack your shoulders directly above your wrists, and aim at the delta and rhombus of your core exercises. Stretch your legs and stretch your hips, hands shoulder-wide apart while walking up and down with your other hand in front of you. Squeeze your kernels and esophagus, then pinch and pinch again, aiming to suck the kernels, rhombs, back, shoulders and hips. 

Boat Pose

Bend your elbows to lower your chest to the floor, then stretch your arms and push your body back to the initial position. The starting point is at the bottom of the plank, not far from the head and not too high up. 

To make it easier, drop your knees to the floor and aim at the core, triceps, delta, and thoracic vertebrae. Just make sure your core exercises is tight and your hips are in the right position, not too high or too low, just in the right position. 

The whole point of an exercise is to maintain stability and keep everything moving, “West says. Start with your right hand and foot and step one step to the right, keeping the plank position during the movement. Stretch your legs, stack your shoulders directly over your wrists and tie your core and esophagus. Start with hands shoulder-width apart, then step back and forth, starting at the top of spine, RIGHT SIDES UP. First, challenge your arms in this position and then move from the side – to the side. 

Ordinary Pushups

Do a certain number of repetitions in one direction, then repeat the same amount that moves in the opposite direction. There is no better way to finish a workout than with a challenge, but it is difficult to hold on for a full 60 seconds. Aim at your core, delta, and triceps, and aim at the core and delta triceps for as long as possible during the exercise. 

Start by resting your body on your left forearm, with your elbows stacked over your shoulders, and then push your abdomen by lifting your hips off the floor. Place your right arm behind your head and stack your right foot on your left foot. Bring the turn with a little more momentum and stretch your legs. Even a lateral plank edge is a challenge, but also a great exercise for the arms and the core. 

Bring your entire core in and lift your legs off the floor, making a 45-degree angle to your torso. Keep your knees bent (you can stretch them out if this becomes a big challenge) and keep your back flat. You can hold your legs together and lean back as much as possible, but keep them angled, as in the picture. 

If you feel you need extra support, place your hands on the floor near your hips and straighten your arms parallel to the floor.


Core exercises are important for your overall strength, endurance, and even good looks. It is one of the harder muscle groups, but it’s worth it!

Exercises as much as you can!

The best place to do it? Central Park!