Core strength training is essential for overall body strength, stability, balance, and posture. The core muscles are the foundation of our body and are responsible for every movement we make.

In this article, we’ll discuss the 5 essential exercises for a 20 minute core strength training routine to help you build a strong and functional core.

Plank: Exercise 1

The plank is the ultimate exercise for strengthening the muscles of your core, including the rectus abdominis, transverse abdominis, and obliques. To do a plank:.

1. Start in a push-up position with your arms straight and your hands shoulder-width apart.
2. Engage your abs, tuck your toes, and straighten your legs so that your body forms a straight line from head to heels.
3. Hold this position for as long as you can, aiming for 30 seconds to start and working your way up to a minute or more.

Exercise 2: Russian Twist

The Russian twist targets your obliques, which help rotate your torso and support your spine. To do a Russian twist:.

1. Sit on the floor with your knees bent, feet flat on the ground, and your back at a 45-degree angle to the floor.
2. Hold a weight or medicine ball with both hands and extend your arms in front of you.
3. Rotate your torso to the right, bringing the weight toward your right hip.
4. Return to the center and then rotate to the left, bringing the weight toward your left hip.

Exercise 3: Bicycle Crunch

The bicycle crunch targets your rectus abdominis, which is responsible for flexing your spine and pulling your ribcage toward your pelvis. To do a bicycle crunch:.

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1. Lie on your back with your knees bent, feet flat on the ground, and your hands behind your head.
2. Contract your abs and lift your shoulders off the ground.
3. Bring your right elbow toward your left knee as you extend your right leg straight out.
4. Switch sides, bringing your left elbow toward your right knee as you extend your left leg straight out.

Bird Dog: Exercise 4

The bird dog is a great exercise for improving balance and stability while strengthening your core. To do a bird dog:.

1. Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
2. Engage your abs and extend your right arm forward and your left leg back, keeping your hips level.
3. Hold for a few seconds and then return to starting position.
4. Repeat on the other side, extending your left arm forward and your right leg back.

Dead Bug: Exercise 5

The dead bug exercise targets your transverse abdominis, which is the deepest layer of abdominal muscles. To do a dead bug:.

1. Lie on your back with your arms extended toward the ceiling and your legs bent at a 90-degree angle.
2. Engage your abs and lower your left arm and right leg toward the floor, keeping your lower back pressed against the ground.
3. Return to starting position and then repeat on the other side, lowering your right arm and left leg.

Performing these 5 essential exercises for 20 minutes a day will help you build a strong and functional core, leading to improved posture, balance, and stability.

Remember to start slowly and progress gradually, focusing on proper form and technique to avoid injury.