By implementing a core-focussed fitness regimen, you’ll be actually solving the problem, as opposed to just medicating it. While popular, this core exercise for men is also quite difficult to pull off. Of course, that’s presuming you perform the right back and ab exercises, whereas the wrong ones can only make your back pain worse. Strong core muscles make it easier to do many physical activities. Maintain a neutral spine as you bend at the hip, extending your free leg behind you. Lie on your back with your legs straight and your arms extended at either side. Keeping your knees at a slight bend, extend your arms and lift the ball directly over your head. The bonus: You’ll need only one kettlebell. Breathe freely and deeply during each core-strength exercise. Here are the 10 best core exercises to get you started. Pelvic Floor Workout: The Best Kegel Exercise for Men Keep your back flat on the ground, your hands by your sides, and your knees bent. Equipment needed: dumbbell or kettlebell. The thing with basic planks is that your body adjusts to them rather quickly, so you should incorporate variables for maximum yield. B stresses the lowers. Now roll back into the starting position. A cursory search on Google shows that the best core workouts for men are hard to find. While popular among high school gym teachers and Varsity coaches, traditional crunches and sit-ups are far less effective than a range of alternatives. For grown males, back pain can be a consistent and debilitating problem that keeps you from performing a slew of basic functions. The plank is a full-body exercise that targets your core. Core exercises improve balance and stability, can help tone your abs, and make it easier to do most physical activities. Inhale and step forward with a long stride. “Each of these allow you to progress infinitely,” Starrett says. The three categories, aka A, B and C, each focus on a different section of your midsection. Hence, hard, heavy, and explosive bouts of exercise will stimulate fast-twitch fibers a lot more. They’ll bring you the six-pack, minus the back problems. Continue this process until you feel like you can’t perform the exercise without breaking form. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! In fact, some experts claim that crunches and sit-ups—which require you to perpetually bend your spine—are one of the easiest ways to incur a lower back injury. Keep the wheel dead-center beneath your shoulders, tighten your abs, and roll forward until you lose tension at your core. Muscles worked: rectus abdominus, obliques Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. This trunk-focused routine, created by Equinox coach Michael Ryan, covers essential functional movements—push, pull, squat, hinge, and walk—in just six exercises that keep your entire torso engaged. Switch sides and perform the exercise again. That’s bad news if you’re a father, in particular, since you need a functional and balanced core to keep up with your kid. The plank is yet another simple yet effective core workout that targets the “six-pack muscles’ in your core. While regular crunches can hurt your back and your posture, reverse crunches stay true to their name by doing the opposite. Lower your legs down and to the side without having them touch the floor, all while keeping the barbell perfectly raised. As the name suggests, your “core” is the central mid-region of your body, serving as a foundation for a range of daily movements. In order to view the gallery, please allow Manage Cookies. The core is made up of primarily fast-twitch muscle fibers. Core work doesn't have to be all monotonous workout fun. Your head should follow the weight. Keep your upper back straight on the ground as you lift your legs, glutes and lower back toward your chest. Then, one day, those nimble movements aren’t so nimble anymore. Bend your knees slightly and raise your legs into the L-position, keeping them parallel to the floor. Lie down on the floor, and fold your hands in the front of the chest touches to the opposite shoulder blades. Build your six-pack with this core workout from Ashley Conrad's Clutch Life Trainer. Man of Many participates in various affiliate marketing programs, which means we sometimes earn commissions from qualifying purchases. Exercises: Barbell Pullovers and Cable Crunches; Rep Ranges. Enter the best core exercises for men. Head over to the dip station and suspend yourself between the parallel bars. March 21, 2012 Skip gallery slides. If you have a weaker back, this also helps you strengthen your lower back muscles while building a stronger core. Chris Hemsworth’s Thor Diet & Workout Plan. 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