Men lead extremely busy lives. They have to go to work, maintain a social life, and reserve some private time for themselves. This busy schedule rarely leaves time for people to develop their core muscles. Luckily, there is good news in regards to strengthening the body’s core. The good news is that strengthening the core doesn’t have to take hours. In fact, just reserve 10 to 15 minutes a day, three times a week, and you develop a strong core in no time.
A strong central core is essential for maintaining balance, walking with good posture, and reducing excessive fat or weight from around the mid-section. The following three exercises are essential to helping you develop a strong core in just a few minutes.
The Circle Plank Exercise
When exercising the plank position may look easy, but it really helps to develop a strong central core. To get into a plank position, place both hands on the floor, and put feet about shoulder-width apart and push up in a push-up position.
The circle plank exercise requires that you start in a plank. You will move the knee up towards the chest and circle it in counterclockwise motion. This will then be repeated, but going in the other direction. For maximum core-strengthening repeat this exercise 5 times in each direction, and then switch legs.
The Sliding Pike Exercise
The sliding pike exercise works to strengthen and elongate the body’s core muscles. This exercise is best done on an uncarpeted floor. You will start in a plank position, but will place a towel under your feet. Keeping the legs as straight as possible, you will move the legs up towards your chest. Once you have moved your legs to a pike position hold them there for 5 counts then slide them back to the pike position. Repeat this exercise 10 times for maximum core-strengthening.
The Oblique Reach Exercise
The oblique reach works on developing and strengthening the side oblique muscles. Oblique muscles are responsible for holding and maintaining the body in an upright position.
The oblique reach starts off in a sitting position. You will straighten the same arm and leg out, while moving the body into a C-shape. While in an upright position, slightly twist to the side away from the outstretched leg and arm. You will hold the position for 5 counts and then move back to the starting position. Repeat this exercise 5 times in each direction for maximum core-strengthening.