Cortex is the main part in the body which if strong leads to a healthy and fit body. The belly helps in almost every exercise to be performed properly from everyday life to intense workouts. It balances movements, straightens posture and reduces the risk of injury.

Exercise Descriptions with Proper Form Tips
 
Plank



You need a mat to lie on your face and lift your body onto your toes and forearms, keeping your head and body in an upright position and hold.
 
Bicycle Crunches



You lie on your back on the mat and bring your knees to your chest and rotate your torso to the opposite side, so alternate sides and you can do it slowly or dynamically.
 
Russian Twists


 
Sit with your knees bent and lift your feet, lean back and hold the weight or medicine ball, rotate your torso to the other side, it is important to keep your back straight.
 
Leg Raises



You can lie on your back with your legs straight then tighten your abs and lift your legs 90 degrees and then lower them down.
 
Mountain Climbers



You stand for a plank, then bring one knee to your chest and switch to the other quickly.
Keep your core tight and back flat throughout the exercise.
 
V-Ups



Lie on your back with your arms extended overhead. Simultaneously lift your legs and upper body, reaching for your toes, forming a "V" shape.
Form tips: Engage your core throughout the movement and avoid jerking motions.
 
Flutter Kicks



Lie on your back with your legs straight. Lift your legs slightly off the ground and alternate kicking them up and down.
Form tips: Keep your lower back pressed into the floor and move your legs quickly but controlled.
 
Hanging Leg Raises



Hang from a pull-up bar with your legs straight. Lift your legs towards your chest, then slowly lower them back down.
Form tips: Avoid swinging and use controlled movements.
 
Side Plank



Lie on your side and lift your body onto your forearm and the side of your foot, forming a straight line from head to heels. Hold the position.
Form tips: Keep your hips lifted and your body in a straight line.
 
Reverse Crunches



Lie on your back with your knees bent. Lift your hips off the floor, bringing your knees towards your chest, then slowly lower back down.
Form tips: Focus on using your lower abs to lift your hips and avoid using momentum.
 
Sample Core Workout Routine
 
1. Plank – 3 sets of 60 seconds
2. Bicycle Crunches – 3 sets of 20 reps (10 per side)
3. Russian Twists – 3 sets of 20 reps (10 per side)
4. Leg Raises – 3 sets of 15 reps
5. Mountain Climbers – 3 sets of 30 seconds
6. V-Ups – 3 sets of 15 reps
7. Flutter Kicks – 3 sets of 30 seconds
8. Hanging Leg Raises – 3 sets of 10 reps
9. Side Plank – 3 sets of 30 seconds per side
10. Reverse Crunches – 3 sets of 15 reps
 
Tips for Incorporating Core Workouts into Your Routine
 


Consistency is Key:
Aim to incorporate core exercises into your routine at least 3 times a week.
Focus on Form:
Proper form is essential to maximize results and prevent injuries.
Mix it Up:
Vary your exercises to target different parts of your core and keep your workouts interesting.
Combine with Cardio:
Pair core workouts with cardiovascular exercises for optimal fat loss and muscle definition.
Stay Hydrated and Eat Well:
Proper nutrition and hydration support muscle recovery and growth.
 
Suitable Supplements for Core Strengthening



BCAA 8:1:1 by Everbuild Nutrition

Supports muscle recovery and growth, reduces muscle soreness, and enhances workout performance.
 
Creatine Monohydrate by Everbuild Nutrition

Benefits: Boosts strength and power, supports muscle growth, and improves high-intensity exercise performance.
 
Whey Protein by Everbuild Nutrition

Provides essential amino acids for muscle repair and growth, supports lean muscle development, and aids in recovery.

Conclusion

Incorporate these exercises and supplements into your fitness regimen to achieve a sculpted, strong core. Consistency, proper form, and a balanced diet are your keys to success.
 
Stay strong, don’t give up and be healthy!
 
Everbuild Nutrition – Break your limits