4 Great Core Exercises You’re Probably Not Doing on Jefit

The reason why the blog title includes “you’re probably not doing” is because each of these core exercises have been downloaded only a few thousand times. More popular exercises, found in the Jefit app exercise database, have been downloaded 1-2 million times. Take a look at each one and see if one or more works for you. Before you do that see how many of the five exercises below have been in any of your recent Jefit strength programs that you built or tried. These are the five most popular core exercises, all have more than one million downloads to date.

Each core exercise listed above is beneficial when performed correctly. Now, take a look at the core exercises mentioned below and let us know, in the Jefit community, if you agree about their value. If not for you, what other exercises would recommend to a Jefit user.

Dragon Flag

The dragon flag is considered an “expert” level exercise in the Jefit database. This challenging movement has been downloaded only 3,244 times to date. The exercise is shown first in the series of photos below.

How to Perform:

1.) Start off laying on a decline or flat bench and grabbing the end of it behind your head with both hands.

2.) Squeeze and create tension throughout your body so that you are able to feel your muscles and abdominals tighten

3.) Then from the starting position swing your feet upward so that your body is almost vertical.

4.) Keep your abdominals tight and your entire body as straight as possible as you are pointed up in the air.

5.) Hold this position for as long as possible, squeezing your muscles and abs as much as you can.

6.) Once you complete your repetition, slowly lower your feet towards the floor in a controlled manner.

Trainer Notes:

– It is important to brace your core prior to attempting all of these core exercises. You need to maintain this throughout the duration of the movement.

Oblique Crunches with Bench

This exercise, also known as elevated side bridge, in another efficient core exercise. This will work your obliques and also your deep back muscles, like your quadratus lumborum. The oblique crunch with bench, again, has been downloaded minimally (3,618) so let’s change that (exercise is shown in middle photo).

How to Perform:

1.) Start by placing a flat bench in front of you, then rest one are on the bench while extending your legs out, one foot on top of the other, in front of you until your body is parallel with the floor.

2.) While keeping your arms rested on the bench, elevate your body through your pelvis as this will be your starting position.

3.) From there lower your pelvis down towards the floor until you feel a stretch in your abdominals.

4.) Hold onto this position for a count then return back to the starting position.

5.) Repeat for as many reps and sets as desired.

6.) Switch sides and repeat.

Trainer Tip:

– It is important to make sure that your legs stay extended out in front of you and arm stays rested on the bench.

– The only movement that you want to make is within your obliques and pelvis as they extend down towards the floor and back up with each repetition.

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Plank with Side Kick

The third and final exercise is one of the best anti-flexion core exercises, plank with side kick. The exercise has been downloaded 4,061 times to date. Keep in mind when you perform this movement. The exercise is shown third in the series of photos.

How to Perform:

1.) Start off on your hands and toes in a modified push up position.

2.) Take one of your legs and bring them out to the side of your body, keeping it parallel to the floor, and hold for a few seconds.

3.) After feeling a stretch in your core, bring the leg back to the center and then return to the floor.

4.) Repeat this motion with the opposite leg and alternate.

Trainer Tip:

– There should be no movement in your hips or back, other than hip abduction with a straight leg, when executing the movement.

Push Up to Side Plank

The push up to side plank is a personal favorite. It is one of those core exercises that offers a lot of bang for the buck. The movement targets the chest, core and shoulder. The end phase of the exercise is shown above in the blog post main photo. The exercise has been downloaded only 2,930 times. It is a fantastic bodyweight exercise that you can add to any circuit or interval program on the app.

How to Perform:

1.) Start off in a push up position on the floor with your toes extended out and arms at shoulder level.

2.) Once in position perform a push up and then quickly come back up, but shift your weight to one side of your body twisting to one side and bringing the arm on the twisted side up towards the ceiling.

3.) Hold this position for a count then return back to the starting position for another push up.

4.) Repeat for as many repetitions and sets as desired.

Trainer Tip:

– Hand placement is important for this exercise because immediately following the push up phase you’ll go into an extended side plank. Also, keep your head in alignment throughout.

Try one of these four or another core exercise, that you have not previously tried, in your next Jefit strength training program.

Record & Track Your Core Exercises Using Jefit App

Jefit app was named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your sustainable fitness lifestyle.

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Six Easy Exercises for Targeted Ab Training

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Do you want a toned body? If yes, then ab training is meant for you. Here are six simple exercises for targeted ab training. They are very easy and you can add them into your routine without any inconvenience. Have a look:

Bicycle Crunch

The bicycle crunch is a very effective workout for stronger and more toned abs. This variation of the crunch targets three muscle groups at the same time. It is a hybrid of the regular crunch, the reverse crunch and the side to side motion that works the oblique’s. To efficiently perform this exercise all you have to do is start by lying on your back while keeping your legs raised and bent at 90 degrees and your hands behind your head. From there you should lift your upper body and touch your elbow with your alternate knee.straight bring your right knee to your chest and back to its position. Repeat the process with your left knee as if you were climbing a mountain. You should avoid hiking your hips during the workout, and you should keep your core tight.

Straight Leg Raise

The straight leg raise may look very easy, but let me assure you that it is not. In fact, it requires a considerable amount of core strength to pull it off effectively. Also, it is an extremely effective workout for your abs.

For this exercise, you have to start from a supine or face-up position while placing your hands on your lower back. From there slowly lift up your legs up to 90-degrees to your abdomen while keeping them perfectly straight and bring them back down slowly. If you keep doing this exercise on a regular basis, your abs will be stronger in no time. This exercise is not recommended for people with back pain.

Mountain Climber

The mountain climber is an endurance exercise that will do wonders for your core and is a great addition to your ab training. To perform this exercise effectively, you have to start from a high plank position. Now, keeping your hips level and body straight, bring your right knee to your chest and back to its starting position. Repeat the process with your left knee as if you were climbing a mountain. You should avoid hiking your hips during the workout, and you should keep your core tight.

Fitness Progress
Mountain Climber Progression – perform off an unstable surface like a BOSU or medicine ball.

Slider Pike

Starting from a high plank position while keeping both your feet on sliders or towels, pull your feet towards your hands as your hips raise towards the ceiling into a pike position. If you are facing difficulties with this technique, then you can do a more straightforward variation by performing sliding mountain climbers. You will require sliders or towels to do this exercise effectively.

Hip Lift

Hip Lifts are very similar to leg raises, but are way more demanding. To perform this exercise for a high intensity ab workout, you have to start by lying on the ground with your hands by your sides and as you raise your legs up to 90-degrees also raise your hips up. You can also rotate or laterally move your hips as you raise them to add more of an oblique workout with the same exercise.

Spiderman Plank Crunch

This variation of the crunch is pretty much the only workout that affects your entire core. And the best thing is that no equipment is required for it. To perform this workout, you have to start from a traditional plank position with your forearms on the ground. Try to keep your body perfectly straight. Bring your right knee to your right elbow and take it back to the plank position. Then repeat this procedure with the left leg. If this is not for you try the Jefit Plank to Side Kick as a second option or a progression to the Spiderman.

Use Jefit App to Keep Track of All Your Ab Training Needs

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. In addition, the app has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

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Build a Strong Functional Core with These 3 Exercises

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You can usually tell the shape someone is in by looking at one area of their body. The health benefits of a strong, functional core go well beyond simply aesthetics. A strong, functional core makes life in the gym much easier. It also improves posture, decreases the chances of having back issues, makes activities more enjoyable and improves balance and stability.

“Sports and other pleasurable activities, (like) golf, tennis or other racquet sports, biking, running, swimming, baseball, volleyball, kayaking, rowing and many other athletic activities are powered by a strong core.”

Harvard Medical School

Working to Develop a Stronger, Functional Core

Let’s look beyond diet for a moment. Good nutrition is key if a 6-pack is a goal. It is important to work the various movement patterns that the core – not just your abs – can perform. Speaking of movement patterns, the body has seven basic movement patterns. These are pull, push, squat, lunge, hinge, rotation and gait.

It is important to work these specific movement patterns as you train the core. The core is made up of 29 different muscle groups. The goal is to work the core from various angles, incorporating those specific muscle groups. These muscle groups are responsible for spinal flexion, extension, rotational movements, lateral flexion and finally core stabilization.

What is Core Stabilization?

Core stability is the ability to maintain equilibrium and control of your spine and pelvic region during movement. When the word stabilization first comes to mind, you may render up a vision of a plank exercise. Yes, performing a plank with its various progressions, will improve core stabilization. There are other great exercises that also require maintaining a stable core as you execute the exercise. Two such movements are Pallof Press and Dead Bug. Each one will help you to develop a stronger more functional core.

Pallof Press

The Pallof Press is considered an anti-rotational exercise. This is because you ‘re trying to prevent the body from rotating as you perform the movement. When you do this exercise, you end up working the deep core stabilizers, as you engage the core. The exercise can be done from either a standing, kneeling or half-kneeling position. The exercise is typically performed off a cable machine. You can also use exercise bands or tubing but the exercise may not be as challenging. The Jefit app offers a progression to this great exercise, called Cable Pallof Press with Rotation.

Dead Bug

The same core stabilizers needed for this exercise are also used for the other exercises mentioned here. The difference is you’re supine and do not need any exercise equipment. Core stabilization exercises should be part of any exercise plan. They get even better whenever you add movement to them, like this Dead Bug exercise seen on Jefit Instagram.

Do Abdominal Rollouts for a Stronger More Functional Core

One thing is for sure, ab rollouts, will definitely challenge your core. Use an ab wheel or substitute with a barbell or EZ-curl bar (with a pair of weight plates). It is important to keep a neutral pelvis during this and all the exercises mentioned. To get the most out of this exercise and its variations, perform the rollout in a slow, controlled manner. At the end of the rollout, pause for 1-2 seconds before pulling back in. The Jefit app offers this exercise in the form of a Barbell Rollout (kneeling) or standing.

Final Thoughts

There are many different core exercises available to you on the Jefit app. Finding the specific exercises that work for your needs and the activities you do can be challenging. Moving forward, try to choose core exercises that involve the different movement patterns discussed here. Finally, adding one or all three of these core exercises will help build a stronger more functional core.

Use Jefit App to Record & Track All Your Exercises

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app also has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

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