When it comes to fitness, having a strong core is essential for many workout disciplines, from running to weight lifting. Core strength is important for overall balance, stability and posture. Therefore, exercisings specifically designed to target your core should be included in your training routine. Here are five exercises that you can start today to strengthen your core:
1. Plank
The plank is one of the most popular exercises to work your core. This is because it involves almost every muscle in your core and it’s perfect for beginners since it’s quite simple to perform. To do a plank, start by laying on a flat surface on your stomach and then, slowly raising yourself to rest on your forearms and your toes. The goal is to keep your body in a straight line. Hold the position as much as you can resist, ideally 30-60 seconds.
2. Push-Ups
Push-ups are a great way to strengthen your entire body, including your core muscles. When doing the push-up, it’s important to maintain proper form and keep your core engaged. Start from your hand and feet on the floor and in a straight line from your head to your toes. Slowly lower yourself until your chest touches the ground. Then, push yourself up using your arms to return to the starting position. Aim for 3 sets of 10 reps.
3. Crunches
Crunches are a classic exercise for working your core. To perform them, start by laying on your back with your knees bent and feet on the floor. Lift your torso up from the hips by engaging your core, curling up and crunching forward. Slowly return to starting position. shoot for three sets of 15-25 reps.
4. Bird-dog
The bird-dog exercise is one of the most effective exercises for strengthening your core muscles. Start on all fours with your shoulders over your wrists and your hips aligned with your knees. Extend your opposite arm and leg out, maintaining a flat back and keeping your gaze forward. Hold the position for 5 seconds and then return to the starting position. Aim for 10 reps each side.
5. Single Leg Bridge
The single leg bridge is the perfect exercise for targeting your glutes and hamstrings and to make it an effective core exercise, you’ll have to use your core to remain balanced. Begin by laying on your back with one foot on the floor and the other foot in the air. Engage your core and lift your buttocks off the ground. Pause for 3 seconds, squeezing your buttocks at the top, and then lower your buttocks back to the ground. Aim for three sets of 10 reps per leg.
Incorporating these five exercises in your workout routine will help you build a strong and stable core in no time. Always remember to use proper form and keep your core engaged at all times, even when doing other exercises.
Start today and get your stronger core tomorrow!
What muscles does core exercise target?
Core exercises typically target the abdominals, while also targeting the obliques, hip flexors, and lower back muscles. Some of the more specific muscles that are targeted include the rectus abdominis (lower abs), transverse abdominis (part of the rectus abdominis), external obliques (sides of the abs), and the internal obliques (inner core muscles). There are many exercises that can be done to help strengthen the core such as planks and crunches, but some of the most effective exercises for targeting the core include mountain climbers, Russian twists, and bird-dogs. Proper form and technique is essential when performing any exercise and it is important to engage the core throughout the entire movement.
What are the benefits of core exercises?
1. Improved balance and posture. Core exercises such as Pilates, yoga and abdominal exercises like planks and crunches help to improve balance and posture.
2. Better stability. Strengthening the core muscles helps the body maintain a stable base of support. This can make it easier to perform activities such as sports, everyday tasks and even lifting.
3. Better performance. Core exercises help to improve the coordination between the arms, legs, hip and spine. This improved coordination helps improve overall performance in activities such as sports, exercising in the gym and even just walking.
4. Reduced risk of injury. Core exercises help to reduce the risk of injuries by improving the muscles around the spine and helping improve flexibility at the same time.
5. Reduced lower back pain. Strengthening the core muscles can help reduce lower back pain by providing better stability and reducing the strain on your lower back.
6. Increased energy. Core exercises are a great way to help you stay energized throughout the day by activating the muscles that help keep you upright and active.
What muscles do core exercises target?
Core exercises typically target muscles in the abdominal region, including the transverse abdominis, rectus abdominis, internal and external obliques, as well as the erector spinae. Core exercises can also target the glutes, latissimus dorsi, and hip flexors.
