Core strengthening exercises are essential for maintaining a strong and stable centre of your body. By targeting your back muscles, abdominal muscles, and gluteus muscles, these exercises can help keep everything together and improve overall fitness.
A strong core can help you maintain balance and stability, protect your back and joints from injury, and be a great way to stay motivated and have fun while exercising with friends.
Here are some of the best core strengthening exercises to strengthen your abs and back.
1. Front plank
The front plank is a great exercise for your core muscles.
To perform this exercise, get into a push-up position with your toes together and hands on the floor just outside shoulder width apart. Straighten your body to make a straight line from head to toe, and keep your back flat by contracting the muscles of your abdominals. This will help you stay balanced as you hold yourself off the floor.
Hold this position for 30 seconds to 1 minute or as long as possible until you can hold for several minutes without losing form or compromising safety. It takes about three weeks for most people to comfortably hold themselves up using only their upper body strength alone!
Don’t let any part of your body sag toward or touch the floor when performing this exercise. If anything starts sagging, lower yourself slowly until it’s neutral again before starting another repetition (like when learning how many times per week you should work out).
2. Side plank
Core strengthening exercises include the side plank, which effectively targets the oblique muscles. This versatile exercise can be done anywhere, but it is recommended to use a mat or soft surface for comfort and stability.
Lie on your side with your forearm resting flat on the floor and your legs stacked on each other. If you have trouble balancing, place a pillow under your hip or thigh for extra support. Your body should form a straight line from head to feet; if necessary, adjust so that you’re balancing on the edge of your bottom foot while keeping both knees bent at a 90-degree angle and feet together (or close).
Engage your core muscles by pulling them in towards each other as you hold yourself up in this position for 30 seconds to 1 minute (or longer). Be sure not to arch or curl under; instead, focus all energy on keeping your hips lifted away from the floor by engaging those deep core muscles!
3. Ball exchange
This exercise requires a medicine ball, which you can find at most gyms.
Position the ball on the floor and lie on your back with your arms extended over your head. Bring one leg up, then lift it towards your chest as you switch arms to reach for the opposite hand (i.e., right arm reaches for the left hand, left arm reaches for right hand). Switch legs and repeat this motion until you’ve done ten reps per side or until the burn becomes unbearable.
4. Sit up with a twist
Core strengthening exercises, such as the sit-up with a twist, target the rectus abdominis (abs), obliques and hip flexors, effectively strengthening the core.
To perform a sit-up with a twist:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands behind your head, keeping your elbows wide.
- Use your abs for sitting up, lifting your shoulders and upper back off the floor.
- As you sit up, twist your torso to the right, bringing your left elbow towards your right knee.
- Lower your back to the starting position.
- Repeat the exercise, twisting to the left and bringing your right elbow towards your left knee.
It is important to keep your lower back pressed into the floor and avoid pulling on your neck with your hands. It’s also important to control the movement and not use momentum.
5. Single-leg hip raise
Lie on your back with your knees bent, feet flat on the floor and arms at your sides.
Lift your hips off the ground, keeping your back straight and core tight.
Raise one leg so it’s in line with your body as you press down into the ground and lift yourself off the floor (don’t let any part of your body touch). Then lower it back down again, repeat with the other legs, then go back to alternating between both legs until you have completed ten reps with each side!
6. Russian twist with a medicine ball
The Russian twist with a medicine ball is a great core workout. You’ll need a medicine ball, which you can buy at most sporting goods stores.
Sit on the floor with your legs straight and back straight. Hold the ball in both hands and extend your arms beside you so the ball is parallel to the floor. Keep your arms very still as you rotate from side to side, keeping your torso straight and spine aligned (don’t let it sag). Do not let the ball touch the floor!
7. Mountain climber
Mountain climbers on a slide board are an excellent core exercise for beginners. They work the muscles in your hips, thighs and abs to help you stay fit and active.
Place the slide board at a 45-degree angle so that one end is higher than the other. Stand facing away from the slide board with your right foot on top of it, then lift your left leg out behind you as if running up a hill or mountain. Bend both knees slightly so they touch below the board as you move forward, keeping your left knee behind your body but not over-extended backward or too far forward to avoid straining yourself.
Repeat this action by raising both feet off their respective surfaces before landing softly back down again with control over each movement as if walking up steps one at a time instead of jumping across them carelessly like some wild animal escaping captivity.
The Bottom Line
A strong core is essential for a healthy back and joint function. You can improve your core strength by doing the exercises listed above, which will help you in your everyday life and athletics.
If you have never done any of these exercises before, start by doing them at home or the gym with a spotter present until you feel comfortable enough to do them on your own.
Remember that proper form is key when performing any exercise, so ensure you engage all muscles during each movement while maintaining correct posture!
