Do you think of your core only during your ab workouts? You use these muscles all day. While putting on your shoes, walking, standing up from a chair and almost all everyday activities involve your core. Did you know that it affects your posture and balance as well?
In popular belief, the core is nothing but abs; in reality, it is a more complex network of muscles in the body’s trunk. Your core involves:
Rectus abdominis: it is the famous “six-pack” muscle. The muscle you use when you bend forward is the rectus abdominis.
Erector spinae: the muscle which helps you stand straight after bending forward, rotating your head and turning sideways is the erector spinae.
Transverse abdominis: this muscle stabilises your pelvis by wrapping around the sides and the front of the trunk.
Multifidus: multifidus is the back muscle which supports the spine.
Obliques: internal and external obliques are the muscles which help you rotate and bend your trunk.
Other muscles that make up the core are:
- Diaphragm
- Pelvic floor
- Glutes
- Hamstrings
- Hip abductors and
- Hip flexors
These exercises are not just for six-pack seekers but they are an integral part of your fitness regime to help you correct your posture and prevent lower back pain (unbelievable right!). They provide the strength required for you to give your best in sports and daily activities alike.
Maintaining these muscles will enhance your overall fitness and stabilize your spine. What is stopping you from including these exercises in your everyday workout routine? Below are the best core-strengthening exercises. You can do them regardless of your fitness level.
Beginner level:
If you are a beginner or working out after a long time, start with these beginner-friendly exercises. In the below moves, you will come across the phrase “tighten your core”. But you might wonder what that means or how to do it.
One way is to inhale. As you do that, imagine you are bringing your belly button towards your spine. Hold your core muscles tight in this position for a few seconds.
Crunch
This is the classic core-strengthening exercise. Your abdominal muscles work by lifting your upper body. If you are someone who has chronic backache, we suggest you always stay away from crunches. But you may perform them under the guidance of a fitness expert.
- Lie down on your back and bend your knees. Place your feet flat on the floor at hip-width apart. Cross your arms across your chest.
- Relax your shoulders and neck and tighten your core.
- Now, tuck your chin in and lift your upper body with your lower back, feet and pelvis on the ground.
- Slowly return to the starting position.
- Do 8 to 12 reps and you may start with only one set.
Plank
Plank not only targets your core but also strengthens your shoulders, arms, legs and glutes. It is one of the best exercises as it propers posture and improves balance.
- Start on all four, placing your hands below your shoulders and knees below your hips.
- Keeping your feet hip-width apart, straighten your legs.
- Make sure to engage your core.
- Hold this position for a minimum of 10 seconds and work it up to 30 seconds.
- Do 3 to 5 reps.
It might be slightly difficult to do this exercise. We got your back. Here is an easier version of the plank to begin with. Place your knees on the ground with your weight over your hands. Make sure there is a straight line from knees to shoulders.
Toe Tap
The supine toe tap is a Pilates exercise which works your hips, legs and glutes. Also, this exercise has less pressure on your spine making it a classic alternative for crunches, especially for people with back pain.
- Lie on your back on the floor. Lift your legs and bend your knees at 90 degrees. Place your hands at your side with palms on the ground.
- Tighten your core. Now, keeping your left leg in place, lower your right leg and tap the floor gently.
- Raise your right leg back to the starting position and repeat with the opposite leg.
- Perform 1 set of 12 reps.
Intermediate level:
As you get experienced and stronger, level it up with the following core-strengthening exercises.
Bird dog with variation (elbow to knee)
Basic bird dog is a beginner-level core strengthening exercise. While this elbow-to-knee variation of the same works your core along with your back and abs.
- Stand on all four. placing your hands below your shoulders and knees below your hips.
- Tighten your core and lift your right leg to hip level while straightening it. Simultaneously, extend the left arm to shoulder level.
- Bring your right knee and left arm towards each other. Now, return to the starting position.
- Do 1 set of 8 to 12 reps and repeat on the opposite side.
Knee tucks on an exercise ball
This exercise requires balance. Though its primary focus is on your abs, it strengthens your shoulders and arms as well.
- Kneel on all fours, and place your feet on top of the exercise balls one by one. Position the ball under the top of your shins.
- Place your arms straight (like in push-ups).
- Now, draw your knees towards your chest smoothly allowing the ball to roll towards your feet.
- Come back to the starting position. Make sure to not move your hands. Restrict the movement only to your knees.
- Perform 2 sets of 8 reps each.
Hanging knee raise
This pull-up bar exercise’s main focus is your lower abs.
- Hand from the bar with an overhand grip with your palms facing downwards.
- Tighten your core and raise your knees to your chest.
- Hold the position (pause) and now slowly lower your knees.
- Start with 10 reps.
Advanced level:
Once you feel you have mastered both beginner and intermediate-level core-strengthening exercises, you may challenge yourself with exciting advanced-level core workouts. These complex exercises will help you strengthen your core furthermore.
Bicycle crunch
The bicycle crunch is a variation of a regular crunch. It helps you work your hips, obliques and rectus abdominis.
- Lie down on your back and bend your left knee towards your chest. Slightly lift the right leg off the floor keeping it straight.
- Place your hands behind your neck.
- Now, lift the right shoulder off the ground and move the right elbow toward the left knee.
- Extend the left leg and bend your right knee towards the shoulder while you bring back your right shoulder to the ground.
- Lift the left shoulder and move the left elbow towards the right knee.
- Perform 3 sets of 12 reps each.
Side plank rotation
Plank is one of the basic ab exercises. This advanced variation of a basic plank strengthens your obliques, arms and shoulders.
- Lie down on the right side with your right forearm under your shoulder. Extend your legs and place your right foot beneath the left foot.
- Tighten your core.
- Lift your hips and raise your left arm straight.
- Now, rotate your torso toward the floor and bring the left arm under your body.
- Rotate your torso again while straightening the left arm to return to the starting position.
- Perform one set with about 10 reps.
- After that, repeat on the opposite side.
L-sit
When you see it, this looks like a very simple and easy exercise. However, it is a challenging core exercise.
- Sit on the floor and extend your legs. Place your legs together.
- Place your palms on the ground.
- Brace your glutes, legs and abs. Now, press through the palms to lift your body off the floor.
- Begin with getting off the floor. Once you achieve that, work to hold the position for about 10 seconds.
Reasons why you should do core exercises
- Strengthens core muscles: Of course, the main purpose of core exercises is to strengthen the core muscles.
- Improves performance: training requires a solid core. Nevertheless, the core is involved in almost every movement. Strengthening it is a way of improving your overall performance and balance.
- Reduces risk of injuries: core exercises along with full-body strengthening workouts help prevent injuries. Furthermore helping you improve your performance.
Conclusion
Contemplating where to start? Worry not. The Wryll app has multiple exercises and workouts to help you achieve your fitness goals. Whether starting a regular workout routine or advancing your existing routine, core exercises are a great way to do so.
We suggest you start with intermediate-level exercises as it may seem difficult at the start. Consult your health care professionals or a fitness trainer before starting any workout routine (and not just core-strengthening exercises).
As your current or past injuries can have an impact on your body and the level of exercise that you are allowed to perform, it is best to talk to a professional.
When you have suffered or currently suffering from a back injury, a certified fitness expert or a trainer can help you strengthen and tone your core muscles safely without causing any unnecessary injuries.
Include these exercises into your daily workouts and you will be amazed by the results!