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      How to do the 9 Most Common Exercises Right

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      The nine most common exercises are Plank, Sit-Up, Bridge, Squat, Push-Up, Triceps Dip, Lunge, Side Lunge, and Donkey Kick. Performing common exercises may seem easy, but many people make easily avoidable mistakes that decrease the exercises’ effectiveness, or worse, lead to injury.Learn how to perform the nine most common exercises the right way by following the images and descriptions below. 9 Most Common Exercises with Correct and Incorrect Examples1. PlankPlank mistake #1One of the most common exercises is the classic Plank. It’s such a common exercise because it’s easy to do and hits the primary muscle groups (especially the core) throughout the body. It’s also an easy exercise to perform incorrectly.Common Plank mistakes include hips pushed up instead of level. This reduces the load on your core; thus, missing most of the benefits of this common exercise. Dropping the hips is another frequent plank mistake. This happens when your core is too weak to sustain the proper position throughout the plank interval. Beware of dropping hips and decrease the time of your planks so that you maintain good form.Check out the examples below to see the right and wrong ways to plank. The right way to plank is to keep your body in as straight a line as possible. Arms form an L shape from your shoulders; hips stay level with your shoulders and heels.Tired of the common plank? You have to try these nine plank variations!Wrong: Hips too highRight: Keep hips in line with shoulders and heelsPlank mistake #2Wrong: Hips too lowRight: Keep hips in line with shoulders and heels2. Sit-upAnother widespread exercise is Sit-Ups. Sit-Ups target the abdominal muscles and promote lower back flexibility and good posture when correctly performed. The most common exercise mistake for Sit-Ups is to round your back by pulling your neck forward. This happens because of underdeveloped core muscles (which is why you do sit-ups in the first place). Your body recruits other muscles to pull your body through the movement to compensate for poor form and underdeveloped muscles. Unfortunately, this negates the focus of sit-ups as an ab focused exercise and can lead to lower back pain and neck strains.Keep your eyes focused forward to maintain a neutral back. Pick an object a meter away on a wall and keep your eyes locked on it as you sit up. This will help you maintain proper form. Think of really engaging your ab and lower back muscles to pull you through the sit-up. If you feel like your upper back and neck contribute to the exercise, slow down and refocus on your form.Sit-up mistake #1Wrong: Pulling on your neckRight: Keep your neck straight, in line with your upper backSit-up mistake #2Wrong: Leading with the chin (poking your chin out)Right: Keep your chin tucked in and your eyes facing straight aheadSit-up mistake #3Wrong: Anchoring your feetRight: Keep your feet stable on the floor3. BridgeBridge is a super common exercise to build glute strength, which is essential for running and building a bigger booty. Glute bridges are great to do as a warm-up before strength training or after long periods of sitting at a desk to wake up your glutes.If this standard exercise isn’t part of your routine, make sure it is now and do it right by following the examples below!Check out this post for 4 Glute Bridge exercises for your next butt workout!Bridge mistake #1Wrong: Overarching your backRight: Start lifting from your hips and go up until your body forms a straight lineBridge mistake #2Wrong: Uneven foot pressureRight: Distribute the pressure evenly. Push from your heels, not the edge of your foot or your toes (unless you aim to activate your calf muscles more).4. SquatSquats are a prevalent exercise because they hit all the major muscle groups in a compound movement. While Squats look easy, they’re very easy to do wrong. Even squatting without weights can lead to injury if performed incorrectly. However – done right – Squats build glute, quad, lower back, and core muscle. They’re fantastic for your posture too!Squat mistake #1Wrong: Knees caving inRight: Keep knees in line with your toes or slightly pushed outSquat mistake #2Wrong: Bending the knees firstRight: Initiate the squat by pushing your hips backCheck out other common Squat mistakes or try these 6 Squat variations.5. Push-upWho hasn’t done or tried Push-Ups? They might be the most common exercise of all time. That’s because push-ups target many of the major upper body muscle groups like shoulders and pectorals. They’re also great for your core. Plus, you can do them anywhere! Push-ups can lead to shoulder, elbow and wrist pain if done wrong. Like the plank, don’t let your hips drop towards the ground. Additionally, focus on squeezing your shoulder blades together during the push-up phase and keep those elbows tucked like a bird, not a frog.Check out ten ways to add some spice to your push-up routine! Push-up mistake #1Wrong: Elbows flaringRight: Keep your elbows slightly tucked in and your shoulder blades together Push-up mistake #2Wrong: Sagging midsectionRight: Keep hips in line with shouldersPush-up mistake #3Wrong: Hands in front of shoulders, elbows in “T-shape”Right: Put your hands directly under your shoulders, elbows in “A-shape”Remember to set up properly for the Push-up. 6. Triceps DipThe Triceps Dip is a less common exercise but still valuable to include in your workout routine. It works the triceps and upper arms. It’s perfect for working on shoulder mobility (but be careful if you have sensitive shoulders)!Think of this exercise as a reverse push-up. The same rules apply to the Triceps Dip as the Push-Up.Dip mistake #1Wrong: Flaring elbowsRight: Try to keep elbows in line with your shoulders and your shoulder blades togetherDip mistake #2Wrong: Back collapsing, shoulders going forwardRight: Keep your chest “open”: shoulders back and your shoulder blades together7. LungeLunges are a common exercise for runners because they target the glutes, hamstrings, and quads. They promote hip mobility and proper running form. Lunges have the potential to cause knee injuries if poorly done. They can lead to injuries like Patellar Tendonitis. Avoid injuring your knees or pulling your hamstrings by ensuring your knee doesn’t go past your toes. Keep your back neutral in a straight line. Don’t jump or bounce off your front foot–bring your trailing leg up to it and come smoothly out of the lunge into a standing position.Learn more about taking care of your knees and overall joint health.Lunge mistake #1Wrong: Front knee too far forwardRight: Try to keep your front knee over your toesLunge mistake #2Wrong: Excessive forward lean in upper body Right: Look straight ahead and try to keep your chest upMaster the basics and you’ll be ready for these 10 Lunge variations!8. Side LungeA less common exercise is the side lunge–but it shouldn’t be! Side lunges are great for ball sports athletes, skiers, trail runners, and overall functional mobility and stability. They help your legs, especially your knees, cope with sideways loading. Think of sudden changes in direction like in football–this is a perfect case for doing side lunges.Since most of us spend most of our time moving forward and backward, the stabilizer muscles that help us cope with lateral loads can become too weak. If those muscles are too weak, sudden lateral movements (like tripping while trail running or catching an edge skiing) can cause severe and instant injury.Ease into lateral lunges as they can leave you pretty sore if you’re not used to them. Of course, follow the examples below to do this common exercise the right way!Side Lunge mistake #1Wrong: Collapsing ankleRight: Keep back foot stable on the floorSide Lunge mistake #2Wrong: Pointing toes of the bent leg sidewaysRight: Point the toes of the bent leg forwardSide Lunge mistake #3Wrong: Pushing the knee too far outRight: Keep your bent knee over your toes9. Donkey KickDonkey kick is another widespread exercise that is like a reverse one-legged bridge. Donkey kicks are terrific for improving hip mobility, quad strength, and of course, building that booty! But be careful because they can also lead to groin injuries if you suffer from tight hip flexors (like sitting at a desk all day).Donkey Kick mistake #1Wrong: Overarching the backRight: Try to keep your lower back in a neutral positionDonkey Kick mistake #2Wrong: Foot turns inward or outwardRight: Keep your foot parallel to your lower leg, even if you move your thigh to the sideImportant:Be patient. Don’t expect to get it right the first time! Look at yourself in the mirror, take a video, practice, and explore the movement. Don’t get discouraged by all these common exercise mistakes. It’s easy to “remember” the right form once you feel how your muscles are more effectively activated.For a balanced home bodyweight workout program check out the 12-week training plan from the adidas Training app. Exercise videos demonstrating proper form are included in all workouts.*** More

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      Dry Land Training for Ski Season

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      The colder months are fast approaching, and as the temperature drops, the winter stoke starts to rise. If you want to make the most out of the ski season, there are a few exercises you can start doing now that will help ensure you’re in top shape before the slopes open. Ski and snowboard fitness is built on three pillars; balance and coordination, muscular strength and power, and muscular endurance. Improve all three, and you’ll see a big difference in your abilities on the mountain. Whether you plan on hitting the backcountry or sticking to the groomed runs, start preparing now using these exercises.  How To Train for Skiing When you should start: When is your first ski day? Start incorporating these exercises into your workout routine about eight weeks before you plan to hit the slopes.How often you should workout: It takes about 5 minutes to complete one round of these exercises. Start by integrating three rounds into your workouts three to four times a week. Increase the number of rounds as your abilities improve.Don’t forget about cardio: You’ll need a certain level of cardiovascular endurance to take full advantage of your ski days. Be sure to continue boosting your heart rate with activities like running, biking, etc.Exercises For Ski Season Focus on the exercises in the pillars below to build your ski fitness. Pillar 1: Balance & CoordinationExercise: Marching Wall SitWhat it does: This exercise focuses on helping you transfer weight from one foot to the other while maintaining good postural stability and control—both of which will help you keep your balance when you hit unexpected bumps. Exercise: Single Leg DeadliftWhat it does: This is a dynamic, single-leg exercise that challenges your balance while also strengthening your glutes—a key muscle for building stability. Exercise: Single Leg Front To Back HopWhat it does: This exercise will help you improve your reaction time and coordination.  Do this movement with an emphasis on building up your speed. Limit the amount of time your foot is on the ground to fire up your nervous system. Pillar 2: Muscular Strength & PowerExercise: Skier Jumps What it does: This movement will help you work on two key things—absorbing forces and transitioning quickly into generating force. It mimics a skier’s path down the hill. Exercise: Jump SquatsWhat it does: This is a great leg strength and power exercise that will prepare your body for the impact it will encounter on the mountain.Pillar 3: Muscular Endurance Exercise: Speed SkatersWhat it does: Focus on doing this exercise for longer stretches of time to challenge the muscular endurance in your legs. You’ll need that kind of strength for long days on the slopes! Exercise: Wall SitWhat it does: This exercise will also help you build muscular endurance that you will need to get down longer runs without the need for too many breaks. Remember, Recovery Is KeyTraining adequately for ski season means you’ll kick off your winter ready to take full advantage of the mountain sports you love. Still, make sure you incorporate rest and recovery—both during your training and also during those first few weeks of winter. Skiing demands a lot of your body. Allow yourself to fully recuperate after workouts and weekends on the mountains to prevent an early-season injury from derailing your winter. *** More

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      The 6 Best Bodyweight Leg Exercises with Videos

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      You don’t need any equipment or expensive gym membership to get the body you’ve always wanted. Your own body weight is all it takes to whip your body into shape. Would you like to tone your legs and strengthen your muscles? Then give these six effective bodyweight exercises a try. They are guaranteed to make you sweat.Leg exercises are important for building total body strength. The exercises below don’t just work your legs, they also work your glutes (butt muscles), strengthen your core, and promote a healthy back. Plus, these exercises are also great for runners!Curtsy Lunges[embedded content]Kneel & StandSide Lunges[embedded content]Single Leg Deadlift[embedded content]Jump Lunges[embedded content]Wall SitYou can also find all these and many more exercises in the adidas Training app.*** More

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      4 Glute Bridge Exercises for Your Next Butt Workout

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      Glute bridges are some of the quickest, easiest and most effective butt workout exercises you can possibly do! Include these four glute bridge exercises in your next butt workout. They’re easy to do at home, during lunch breaks or even when you just need a few minutes for yourself. The benefits of glute bridges don’t stop at a bigger and firmer butt. Strong glutes take pressure off your lower back, are essential for correct posture, and will help you run healthy and strong! Next, you’ll learn what your glutes are, what they do, and why they’re important.All About Your GlutesYour glutes are a group of muscles made up of your gluteus maximus (the largest muscle of the group), gluteus medius and gluteus minimus. Glutes are responsible for hip mobility and knee extension via the iliotibial tract (IT band). Common Injuries and Pains Related to Your GlutesSitting for long periods (e.g., at a desk) can lead to gluteal muscle weakening. Glute muscle atrophy can be the cause of lower back pain, pain when climbing stairs or pain during sitting and standing motions. Weak glutes can also lead to common running injuries like plantar fasciitis[1], IT band syndrome or hamstring tendinopathy[2].Strong glutes are critical for athletic performance, especially running[3]. Your glutes add to your ability to propel yourself during the running stride. Healthy glutes aren’t just for looks!Now that you understand the importance of strengthening your glutes, try four of the best glute exercises:Classic Glute Bridge ExerciseThe traditional glute bridge is a glute isolation exercise for athletes of all levels. Focus on squeezing your glutes together when you push your hips up. The glute bridge will wake your glutes back up after sitting for long periods.Instructions: Try 3 sets of 10 reps each with a minute of rest between each set. Single-Leg Glute Bridge VariationOnce you’re ready, make the classic glute bridge harder to keep progressing! The single-leg glute bridge is another excellent glute isolation exercise. This glute exercise helps correct muscle imbalances between your left and right sides since you work each leg individually. It’s more difficult than the classic glute bridge. You might be sore from trying this one the first time, so go easy!Instructions: Start with 3 sets of 8 reps each and rest for a minute between each set. Work your way up to 15 reps by adding 1 rep each workout.Crab Glute Bridge ExerciseThe crab glute bridge is a glute bridge variation. It helps stretch tight shoulders and hip flexors while also strengthening and waking up your glutes. It’s another quick and great glute bridge exercise you can do right next to your desk or pretty much anywhere!Instructions: Try 3 sets of 10 reps each with a minute of rest between each set. Single-Leg Crab Glute Bridge VariationReady for an even harder glute bridge variation? The single-leg crab glute bridge activates glute muscles even more than the powerful crab glute bridge above. This variation is also a great glute isolation exercise since it focuses on just one glute per movement. Take a posture break and give it a try!Instructions: Start with 3 sets of 8 reps each and rest for a minute between each set. Work your way up to 15 reps by adding 1 rep each workout.Need More Exercises for Your Next Butt Workout?Don’t forget that many core exercises are also great for butt workouts. Combine these 10 awesome ab and core exercises with the above glute bridge exercises to build full-body functional fitness!You can also use resistance bands to do an intense booty band workout! But why try and cobble together a workout when you can let the adidas Training app guide your training for you? You can even select “glutes” or “butt” as a focus area for your next workout and the app will build you a workout customized to your abilities and goals.Why are you waiting to get a bigger butt? Just download the app and get to work! More

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      The Smart Way to Top Form: Tips for Your Training Plan

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      Training plans help athletes set goals and achieve them. Creating training plans from scratch can be difficult and potentially dangerous if you don’t have the proper background or athletic knowledge. Our fitness experts put together their top training plan tips so you can decide what training plan is best for you.What is a training plan?A training plan is a useful companion and guide on your journey to get fitness results. Are you looking for exercises to build a bigger butt or shape your abs? Whatever your goal is, your training plan should always be tailored to you and your expectations. When setting a goal, make sure that it is challenging, but still realistic. A goal you think you can achieve helps to keep you motivated.Do you already have a fitness goal in mind? A workout routine is nothing more than a means to an end. It is geared towards your goal and is based on your current (physical) condition. Your 12-week training plan already has a clear picture of where you are going. It keeps presenting you with new challenges. But a good plan not only consists of a mix of exercises: It also includes useful tips on rest periods and intensity.Practical Training Plan tipsThere are a number of training principles that can help you reach your goals. Increase the effectiveness of your training with the following tips:The workout should push you – but not over the edgeEvery training session should push you to your limits, but without overdoing it. If the intensity of your exercises is too low, you won’t see any results. But if the training stimulus is too high, it can even be harmful for your body. If you want to improve your performance, the training stimulus must be adjusted to your (current) physical condition.Think long-termProgress doesn’t come overnight. Your muscles are not the only body parts that have to get used to regular training. Other body systems have to adjust to the increased activity, which takes time. In short, change doesn’t happen overnight. Be patient!Push yourselfTo be successful in your training, you have to keep challenging your body. This doesn’t always mean doing more reps. You can add more weight, do an extra set or just simply be more focused and aware during your workout. The mind-muscle connection in itself can make a big difference.Listen to your bodyThe more personalized the plan, the better. Don’t keep overdoing it, and remember that nobody knows you better than yourself. Does your resting heart rate increase significantly after you get up in the morning? Do you lack appetite and feel completely exhausted and unmotivated? Or does your heart rate barely decrease during the breaks between exercises? All of these can be signs that you are overtraining and that it is time for a rest day. So pay attention and don’t ignore the signs your body is giving you. A training plan is not set in stone. It can be modified and adjusted to fit your condition. Don’t get frustrated if once in a while you have to take it a little slower. The next time you’ll be able to achieve even more.Set realistic goalsNo goals, no success: Clear goals help you keep up your motivation and enable you to monitor your progress.Mix it upSooner or later, doing the same thing over and over again will lead your performance to level off and you will cease to improve. You can break up this monotony by constantly mixing up your workouts. This doesn’t just mean including different exercises, but varying the intensity and rest periods between sets.Stick with itOnce doesn’t count: One training session is not going to produce any noticeable improvements. If you want to get the most out of your training, you need to keep repeating the exercises. Your body won’t start to adapt until you push it to and beyond its limits. This overload causes your body to adapt and helps you to reach the next level.Get the most out of each exerciseThere’s a big difference between giving 50% or 100%. The more you throw yourself into your workout, the more you will get out of it.Give your body time to recoverScheduling recovery time into your training program ensures a perfect balance of effort and recovery. Try to spread your training sessions throughout the week and plan your off days in advance. If the last training session was very intense and tiring, the next one should be more moderate, or you might even want to consider taking the day off.Training is just one piece of the puzzleTraining isn’t the only thing you need to reach your fitness goals. You also need a proper diet, as well as a mix of cool-down exercises, baths, massages, a good water and electrolyte balance, stretching and relaxation exercises and recovery periods. Until you put all the pieces together, you will never really see any major results.How to plan a sessionEvery training plan consists of a number of elements put into a systematic order. Imagine that each training session is a piece of a puzzle: Like a jigsaw puzzle, all of the elements have to fit together, so in the end you can celebrate your success. There are times when it is tougher, and sometimes you have to try something new. But when everything is said and done, you’ll have reached your goal. Each training session should include the following three parts:Warm-up: Warming up helps you prepare mentally and physically for the workout. Plus, it reduces the risk of injury. Use simple exercises that you have done before and know well.Main activity: The main activity is the actual workout part of your training session. The goal is to increase or maintain your physical performance.Cool-down: The cool-down initiates and speeds up the recovery process.If that all sounds too complicated, try one of the training plans in adidas Running or Training. They will help you set realistic goals and guide your training, tailored to your schedule, from start to finish.*** More

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      Tight Hip Flexors? 3 Stretches & Hip Stability Exercises

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      Do you have lower back pain, pain in your glutes or hips, trouble walking, bending, or standing? The problem might lie deep within your hips in muscles that are often overlooked in strength training. Your hip flexors are the powerhouse of motion. They play a key role in core strength and stability. If your core is weak, your hip flexors will take over, causing the iliopsoas to tighten up, which limits your mobility. Stretching and strengthening these stabilizing muscles can improve your athletic performance and reduce reduce the risk of pain and injury.(1)Find out if hip flexors are causing you pain and if so, what to do about it. What are hip flexors?The hip flexors are a group of muscles located around the top of your leg in the pelvic area. They connect the lower back to the hips, groin, and thighs. The primary hip flexor is called the iliopsoas and is responsible for lifting your leg off the ground and moving forward when you run, walk, and climb stairs. It is a compound muscle located in the inner hip and comprised of the iliacus and psoas muscles. 6 Symptoms of Tight HipsIs your iliopsoas your problem? Here are six common symptoms:Tightness in the lower backPoor postureNeck tightness and painWalking with stiff kneesGlute painAchiness in hipWhat causes tight hip flexors?The most common cause of tight hip flexors is too much sitting. If you sit at a desk all day, your iliopsoas shortens, which tightens your hip flexors. The muscles maybe also be weak, putting more strain on the joints.Tip:If you have a desk job, adding regular stretching during breaks can relieve tension in your hips, neck and back, too.A weak core will also contribute to tightness in your hips, as your flexors take over to stabilize the spine, compensating for the lack of core strength. Make sure to incorporate regular strength work for your core––especially if you are a runner. Runners often suffer from tight hips, because the iliopsoas is responsible for lifting the leg with each step. Since there is no movement in running that balances out that shortening of the iliopsoas, it is essential to stretch your hips and quads regularly.3 Hip Opening StretchesReady to loosen up your tight hip flexors? Try these warm up stretches with running legend, Haile Gebrselassie. Each stretch should be held for 20 seconds; do two rounds of the three stretches.1. Hip flexor stretch [embedded content]2. Knee hug stretch [embedded content]3. Hamstring stretch[embedded content]Hip Stability Exercises for the IliopsoasDon’t stop at stretching. Increased flexibility is just one step in the journey to flexible, strong hips. Research shows that hip flexor strength training can improve sprint and agility performance among amateur athletes.(2) The benefits of strong hip flexors include greater hip stability, which can lengthen your running stride and reduce joint strain, more power in your explosive movements like jumping and sprinting, plus reduced back pain. LungesLunges are a great way to strengthen several muscle groups in and around your hips. Start with the basic forward lunge and then move on to curtsy lunges and jump lunges when you’re ready.Leg raisesStraight leg raises are an easy way to work your lower back and hip flexors. Make sure to keep your back on the floor. If the double leg raise is too tough, start with one leg at a time.Speed skatersThis exercise targets your glutes, hamstrings, quads, gets your heart rate up and builds stability and balance.Looking for more strength and mobility workouts? Check out the wide variety of workouts in the adidas Training app for full body strength training. *** More

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      9 Plank Variations You Have to Try

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      I am sure you have all probably heard of a basic plank, but what about these challenging plank variations for every level?Planks not only work your abs but also recruit your legs, arms, shoulders and your entire core. Plank-based movements are the foundation of my training and really help build total–body strength.Why? Because you are not isolating a single muscle group. You are integrating many different muscle groups in a practical way that mimics real-life movement.Not convinced you can get in an effective ab workout in only 5 minutes?Then you haven’t tried planking. I have 9 of my favorite plank variations to share with you today so that you can really understand the power of a plank.Beginner and Intermediate Plank Variations1. Plank T RotationsThis plank variation works your obliques and arms.Roll your toes to the side and stack your feet on top of each other. Pause in plank position and check your engaged core. Rotate hips and shoulders at the same time.[embedded content]2. Low Plank TapsThis fun alternative to the standard plank works your core, shoulders, glutes, hamstrings and triceps. Any kind of object will do. The faster you tap, the harder it gets! [embedded content]3. High Plank DumbBell Pull-ThroughNo dumbbell or similar piece of workout equipment? No problem. Just fill up a water bottle and use that instead! This dynamic plank variation works your core, shoulders and lats muscles. The closer your feet are, the more impact the movement has on your core and stability. Drop your knees to make this plank variation easier.[embedded content]4. High Plank Knee TouchesThis plank variation will have you sweating in no time! It works your oblique muscles and shoulders.Make this plank variation harder by keeping your feet closer together. This helps you work on stability and balance. Make this plank easier by moving your feet further apart.[embedded content]Advanced Plank Variations1. Side Plank Cross CrunchThis alternative plank will develop full-body coordination. It works your core, oblique muscles, hip flexors and shoulders. Keep your elbows under your shoulders. Don’t let your hips drop while rotating. [embedded content]2. Tiger Bend Push-UpIs this plank variation a plank or a push-up? It’s both! It works your core, shoulders, chest and triceps.Rock your body backward if your hips come up too much when lowering down onto your elbows. Start in an elevated position to practice this move. Focus on a straight line from shoulder to elbows and all the way through your wrists when coming up.[embedded content]3. Military WalkThis alternative to the classic plank is excellent for working your core, hip flexors, shoulder and trapezius/upper back. Try to move the opposite arm and leg at the same time for a smooth movement. Crawl backward and forward.[embedded content]4. Low Plank Walk-InsThis plank alternative combines the two classic yoga poses: plank and downward dog. It works your core, shoulders and legs. Slowly walk into a pike position. Keep your shoulders engaged. Keep your legs as straight as possible.  You can bend your knees to make it easier.[embedded content]5. Low Plank Booty TapsThis plank variation is a must-do for full-body strength! It works your glutes, triceps and quads. Make this move even harder by raising your opposite leg at the same time you move your arm. [embedded content]How should you incorporate planks into your workout?Choose 3-5 of these plank variations and try to do them for 30-60 seconds. Repeat 2-5 times if you can. I know that seems like a short amount of time, but—trust me—it’s challenging and you will probably need breaks. Often, I do an entire workout based on plank variations like these. Plus, you can plank anywhere and everywhere. Here are 9 more plank variations to try!If you have energy in the tank, you have the energy to plank!*** More

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      Do These 10 Core Exercises for a Strong Core and an Awesome Ab Workout

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      Include these 10 core exercises in your next ab workout to strengthen your core and tone your abs. A strong core will keep you healthy and pain-free. Sculpt your abs while strengthening your core in the same workout!Your core is your center of gravity. A strong core allows for stronger functional movement throughout exercise and everyday life. You should constantly engage your core, whether you are doing a workout, standing in the kitchen cooking a meal, or sitting down at work. Check out these desk-specific stretches if you’re feeling tight.A strong core will help prevent injury and promote more efficient workouts overall.Suffer from back or neck pain? Strengthening your core can help get rid of seemingly endless back and neck pain too. Try these exercises to loosen up your neck. You can do these ten core exercises without equipment. Strengthen your core and tone your abs whether you’re a beginner, intermediate or advanced. Include these core exercises in your next ab workout!1. HollowmanI learned this move from Jillian Michaels. This is an isometric core exercise, meaning it has no movement. Keep your shoulders down and away from your ears. Keep your low back on the ground.2. High PlankThis is my absolute favorite core exercise of all time. I do plank variations in every single workout. If I had to do one core exercise for the rest of my life, this would be it.3. BridgeMost people think that a bridge is for your glutes. Bridge is also a fantastic core strengthening exercise when performed correctly with your hips tucked and low abdominals engaged.4. Superman pull[embedded content]This move really targets the low back. In fact, many people suffer from low back pain because their core (including their low back) is really weak. Skip the “pull” part and just practice raising your arms and legs off of the ground if you find this core exercise too difficult.5. V-upsThis move took me a while to master. The full V-up is pretty advanced, but you can always do the modified version as you work up to it. Once you master the V-up, you can even try holding a weighted medicine ball in your hands.[embedded content]6. V-sitSee how long you can do this ab exercise move without shaking! Bend your knees if extending your legs is too difficult. Make sure that your shoulders stay down and away from your ears.7.  Plank knee crossesExhale and blow all the air out of your lungs as you pull that knee towards the opposite elbow. The idea is to get as close as possible can and aim for the outside of the elbow.Mastered this core exercise? Try doing them slower for an even bigger challenge!8. Leg raises[embedded content]This move should not hurt your low back. If it does, place your hands underneath your low back for support and/or don’t drop your legs down as low. This exercise is meant to work your core and abs, not hurt them. Always listen to your body’s signals.9. Elbow plank twists This core exercise is the perfect addition to your next ab workout. Think of yourself like a towel that needs wringing out as you do this exercise.10. Plank shoulder tapsAs you can probably tell by now, I love planks! This plank variation is excellent for challenging your balance and core strength. Avoid rocking your hips and body from side to side when doing the shoulder taps. The only motion that should be happening is your hand moving to the opposite shoulder. Work at it, and you will get it!*** More