The Top Exercises You Should Be Doing for a Stronger Core
A strong core is foundational for overall fitness, injury prevention, and efficient daily movements. Think of your core as the central pillar of your body, supporting everything from your head to your pelvis. Whether you’re lifting weights, running, or simply going about your daily routine, a robust core can significantly enhance your performance and reduce the risk of injury. In this blog, we’ll delve into the top five core exercises you should incorporate into your fitness regimen, along with some complementary exercises for other muscle groups that can help fortify your core strength.
Planks
Why Planks Work: Planks are a staple in core strengthening because they engage multiple muscle groups simultaneously. This exercise targets your rectus abdominis (the “six-pack” muscles), obliques (the muscles on the sides of your abdomen), and the transverse abdominis (the deep core muscles). Additionally, planks also work your shoulders, back, and glutes, making them an excellent full-body workout.
How to Do It:
– Start in a forearm plank position with your elbows directly beneath your shoulders and your body forming a straight line from your head to your heels.
– Engage your core by pulling your belly button towards your spine.
– Keep your hips level and avoid letting them sag or rise.
– Hold this position for 20-30 seconds, gradually increasing the time as you build strength.
Variations to Try:
Side Plank: Lie on one side, prop yourself up on one elbow, and stack your feet. Lift your hips to form a straight line from your head to your feet. This variation targets the obliques.
Plank with Leg Lift: While in a standard plank position, lift one leg towards the ceiling, hold for a moment, then switch legs. This adds an element of balance and increases core activation.
Russian Twists
Why Russian Twists Work: This exercise is excellent for targeting the obliques and the rectus abdominis. By incorporating a rotational movement, you engage the muscles responsible for twisting and stabilizing your torso.
How to Do It:
-Sit on the floor with your knees bent and your feet flat. Lean back slightly to create a V-shape with your torso and thighs.
-Hold a weight or a medicine ball with both hands, and extend your arms straight in front of you.
-Twist your torso to the right, bringing the weight beside your hip, then twist to the left.
-Perform 10-15 twists on each side.
Tips for Effectiveness:
Keep your back straight and avoid rounding your spine.
Engage your core throughout the movement to protect your lower back.
Bicycle Crunches
Why Bicycle Crunches Work: Bicycle crunches are highly effective for working the rectus abdominis and obliques simultaneously. The alternating leg movement mimics the pedaling motion of riding a bike, which increases the intensity of the exercise and enhances core stability.
How to Do It:
-Lie on your back with your hands behind your head and your legs lifted, knees bent at a 90-degree angle.
-Lift your head, shoulders, and upper back off the floor.
-Extend your right leg out while bringing your left elbow towards your right knee.
-Switch sides by extending your left leg and bringing your right elbow towards your left knee.
-Continue alternating for 20-30 seconds.
Common Mistakes to Avoid:
-Don’t pull on your neck with your hands; instead, use your core muscles to lift your shoulders.
-Keep your lower back pressed into the floor to avoid strain.
Leg Raises
Why Leg Raises Work: This exercise primarily targets the lower abs, an area that can be challenging to strengthen with traditional crunches. By raising your legs, you engage the lower part of the rectus abdominis and also challenge your hip flexors.
How to Do It:
-Lie flat on your back with your legs extended and your arms at your sides.
-Keeping your legs straight, lift them towards the ceiling until they are perpendicular to the floor.
-Slowly lower your legs back down without letting them touch the floor.
-Perform 10-15 repetitions.
Advanced Variation:
-Hanging Leg Raises: Use a pull-up bar to hang with your arms extended. Lift your legs to hip height or higher, then lower them slowly. This version increases the challenge and engages your grip strength.
Bird Dogs
Why Bird Dogs Work: Bird dogs are a great exercise for improving core stability and lower back strength. They engage the transverse abdominis and help improve balance and coordination.
How to Do It:
-Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips.
-Extend your right arm forward and your left leg back, keeping both parallel to the floor.
-Hold this position for a few seconds, then return to the starting position.
-Repeat with the left arm and right leg.
-Perform 10-15 repetitions on each side.
Tips for Success:
-Keep your movements controlled and avoid arching your back.
-Focus on maintaining a neutral spine and engaging your core throughout.
-Additional Muscle Groups to Support Core Strength
-While these core exercises are excellent on their own, strengthening surrounding muscle groups can enhance your overall core stability and function:
Glutes: Strong glutes support the lower back and contribute to core strength. Incorporate exercises like squats, lunges, and hip thrusts.
Lower Back: A balanced core routine should also include exercises for the lower back, such as Superman lifts and back extensions, to prevent imbalances and support overall stability.
Hip Flexors: Strong hip flexors contribute to core strength and stability. Try exercises like standing leg lifts and hip bridges.
Building a strong core is more than just achieving a set of defined abs—it’s about enhancing your overall fitness, reducing the risk of injury, and improving your daily functional movements. That being said, for those that may struggle with these exercise below are some additional Picks PT adaptions for you.
Modified Plank
Why It Works: This variation reduces the load on the shoulders and lower back while still engaging the core.
How to Do It:
-Begin by sitting on a chair or a stability ball with your feet flat on the ground.
-Lean forward slightly, placing your forearms on the chair or ball.
-Engage your core and gently lift your hips, forming a straight line from your head to your knees or feet.
-Hold for 10-15 seconds, gradually increasing the time as strength improves.
Tips for Success:
-Keep your back straight and avoid arching or sagging your hips.
-Focus on engaging your core muscles throughout the hold.
Seated Russian Twists
Why It Works: This modification reduces the strain on the lower back and provides a stable base for the exercise.
How to Do It:
-Sit on a chair or bench with your feet flat on the floor and your knees bent.
-Lean back slightly to engage your core, and hold a lightweight object or a water bottle with both hands.
-Gently twist your torso to the right, bringing the object towards the outside of your hip, then twist to the left.
-Perform 10-15 twists on each side.
Tips for Success:
-Keep your movements slow and controlled.
-Engage your core to support your spine and avoid leaning too far back.
Heel Slides
Why It Works: This low-impact exercise strengthens the lower abdominal muscles without requiring leg raises or excessive strain.
How to Do It:
-Lie on your back with your knees bent and feet flat on the floor.
-Slowly slide one heel along the floor, extending your leg while keeping your foot in contact with the ground.
-Slide your heel back to the starting position, then switch legs.
-Perform 10-15 slides on each side.
Tips for Success:
-Keep your lower back pressed into the floor to avoid strain.
-Move your legs slowly to maintain control and engage your core.
Standing Bird Dog
Why It Works: This version provides support through standing and holding onto a stable surface, which reduces balance challenges.
How to Do It:
-Stand next to a sturdy chair or countertop for support.
-Shift your weight onto one leg and extend the opposite arm forward while extending the opposite leg straight back.
-Hold for a few seconds, then return to the starting position.
-Repeat on the other side, performing 10-15 repetitions per side.
Tips for Success:
-Keep your core engaged to maintain balance.
-Use the support of the chair or countertop to stabilize yourself.
Chair-Based Leg Raises
Why It Works: This exercise allows for leg raises while seated, reducing strain on the lower back and making it easier to perform.
How to Do It:
-Sit in a sturdy chair with your back straight and feet flat on the floor.
-Extend one leg out in front of you until it is parallel to the floor, keeping it straight.
-Hold for a few seconds, then lower it back down.
-Repeat with the other leg, performing 10-15 raises per leg.
Tips for Success:
-Keep your back supported by the chair and your core engaged.
-Avoid leaning back or arching your back as you lift your legs.
By using these modified versions, individuals can strengthen their core safely and comfortably. It’s essential to start with exercises that suit your current fitness level and gradually progress as you build strength and confidence. Always consult with a healthcare professional before starting any new exercise routine to ensure it’s appropriate for your individual health needs.
