Strength Training Exercises That Will Help You Build Core Strength
Are you looking for exercises to build your core strength? Investing in core strength is essential if you want to build an overall fit and healthy body. Building your core strength is an effective way to improve posture, balance, and flexibility. Here are fifteen strength training exercises to get you started:
Superman
Let’s start with the superman exercise. To do this exercise, lie face down on the floor with your arms and legs extended in front of you into a “flying Superman” position. Tighten your core and glutes and lift your arms, head, chest and legs up off the floor. Hold the position for a few seconds before lowering your body back to the starting position. This is a great exercise for building endurance and stability.
Plank
Next up is a classic: the plank exercise. This exercise requires you to get into a plank position on either your elbows or hands. Hold your body in a straight line, engaging your core and glutes. Hold the position for up to one minute, or as long as you can without breaking form.
Bicycle Crunches
Bicycle crunches are another great exercise for building core strength. To do this exercise, lie flat on your back with your hands behind your head. Bring your right knee up towards your chest while bringing your left elbow towards your right knee. Alternate sides, with a slow, controlled motion. This exercise is great for targeting the abs and obliques.
Hip Raise
Another effective core exercise is the hip raise. Begin by lying flat on your back with your legs bent. Next, drive your hips up towards the ceiling, engaging your core and glutes throughout the motion. Be sure to keep your core tight and hold the top of the motion for a few seconds. You can make the exercise more challenging by placing a weight plate on your hips or ankles.
Scissor Kicks
Next, scissor kicks are a great exercise for working the entire core. To do this exercise, lie flat on your back with your hands behind your head. Engage your core and lift your feet off the floor, about 6 inches. Cycle your legs back and forth quickly for 30 seconds.
Bridge
The bridge exercise is also a great core strengthening exercise. To do this exercise, lie flat on your back with your feet planted on the ground. Drive your hips upwards towards the sky and hold the top of the motion for a few seconds. Be sure to engage your core and glutes throughout the motion.
Mountain Climbers
Mountain climbers are a great exercise for building strength and endurance. Begin in a plank position with your hands shoulder-width apart. Quickly draw one knee in towards your chest while keeping the opposite leg extended. As soon as you pull the first knee in, switch and alternate sides with a controlled motion.
Deadbugs
Deadbugs are a great way to challenge your core without needing any equipment. To do this exercise, lie flat on your back with your arms extended towards the ceiling and your feet planted firmly on the floor. Keeping your core engaged throughout the movement, slowly lower your opposite arm and leg down towards the floor. Pause once the limb touches the ground, then return to the starting position. Repeat the process with your other arm and leg.
Swimming
Not only is swimming a great overall cardiovascular exercise, but it also offers excellent core work. Each stroke requires you to engage your core and obliques, making it an effective form of exercise.
Plank With Alternating Arm and Leg Lift
Begin in a plank position with your core and glutes engaged. From there, lift one arm up towards the ceiling while the opposite leg lifts one foot off the ground. Alternate sides, lifting the arm and leg with control each time.
Bear Crawl
Bear Crawls require you to get down on all fours with your knees slightly bent. Keeping your core engaged, crawl forward for 30 seconds before reversing and going in the opposite direction. This exercise is an effective full body exercise that also works your core strength.
Reverse Crunch
Reverse crunches are a great way to engage the lower part of your abdominals. Start by lying on your back with your arms by your side. Next, bring your knees to your chest while driving your lower back off the floor. Be sure to keep your core tight throughout the motion. The reverse crunch can be made more challenging by adding ankle weights.
Hollow Body Hold
The hollow body hold is a fantastic way to work your core. To do this exercise, lie flat on your back with your legs fully extended and arms overhead. Engage your core and glutes and lift your arms and legs off the ground. Hold the position for as long as you can without compromising form.
T Stabilization Exercise
The T stabilization exercise is another great core strengthening exercise. To perform this exercise, begin by lying flat on your back with your arms and legs extended into a T shape. Engage your core and slightly lift your arms and legs off the ground. Hold the position for a few seconds before lowering the limbs back to the ground.
Burpees
Last but not least are burpees. An excellent full body exercise, burpees challenge your core strength and explosive power. Start by standing up straight and lower your body down into a squat position. Next, kick your feet back before driving your arms and legs back into the starting position. Repeat the motion as fast as you can.
These are fifteen strength training exercises that can help you build your core strength. To get maximum results, you should aim to do two to three sets of each exercise and rest for one to two minutes between sets. Working on your core strength is essential for a fit and healthy body, so why not give these exercises a try?
