Abs, Core and Glutes – what is it?

There are the abs then the core muscles and, finally, the glutes.

Improve your total body health by training these areas of your body.  The results will be increased strength, stability and balance.

What muscles are involved?

The body’s core muscles include:

• abs (abdominal muscles)
• back muscles
• pelvic floor muscles
• glutes (buttocks)
• other torso muscles.

What exercises are best for strengthening these muscles?

Planks and plank variations, abdominal bridges, reverse crunches, leg raises, and chin-ups are some good exercises for building the core muscles, the plank being one of the best.  The plank is a simple isometric exercise that can engage more than 20 muscles, including the abs, back, arms, shoulders, glutes, and hamstrings – depending on the variation of plank being   performed.

Planks are a simple exercise that can be done at home, negating the necessity of going to the gym.

There are many variations that include the side plank, forearm plank, hover plank, walking plank, extended plank, Bosu topside plank, single arm plank, plank hip dips,  reverse plank, and (on a stability ball):  plank crunches & plank pike-ups & plank rollouts. 

Planks increase strength along with contouring the obliques and help with posture and physique.

Begin with the two planks variations described below.  Start out holding each move for 20 to 30 seconds at a time, adding a few seconds at each work out.

Prone Plank

1. Begin by supporting your body weight on just the toes and elbows, resting on the forearms.
2. Tighten your abs (abdominal muscles) to stabilize the trunk, and rise up.
3. Keep forearms parallel to each other with hands flat on the ground, or clasped together – whatever works best for you.
4. Chin should be tucked; maintain good neck alignment with the trunk; keep eye gaze between hands; do not allow trunk to sag or hips to pike up.
5. Hold for 20 to 30 seconds.
6. Slowly lower down, keeping back straight.
7. Repeat.

Side (oblique) Plank

1. Lie on your side, bring legs together until heels touch.
2. Balance body weight on feet and elbow.
3. Lift your trunk, forming a straight line.
4. Hold for 20 to 30 seconds.
5. Slowly lower trunk.
6. Repeat.