Athena Vale
A strong core is the foundation of a stable body and good posture. Core muscles support your spine and help you maintain balance during activities like weightlifting and running. They also help you breathe and control your bowel and bladder. To engage your core muscles, you can try exercises like crunches, planks, bird dogs, dead bugs, and bridges. These exercises can be done in various ways, depending on your proficiency and goals, and target different muscles in your core.
| Characteristics | Values |
|---|---|
| Core muscles support the body in | Stabilization, balance, breathing, bowel and bladder control |
| Core muscles support the spine in | Flexion, extension, lateral flexion, and rotation |
| Core muscles are important for | Weightlifting, running, soccer, and other athletic pursuits |
| Core muscles can be engaged by | Abdominal draw, plank, bird dog, dead bug, and bridge |
| Plank pull-throughs | Adding weight to a high plank and dragging it from side to side |
| Medicine ball exercise | Stand with knees slightly bent, holding a medicine ball above the head, bend forward at the waist, and use core muscles to slam the ball to the floor |
| Hollow rock | Lie on the floor, push the back into the floor, bring the legs and shoulders off the floor with arms above the head, and rock the body forward and back |
| Crunches | Lifting the upper body to work the abdominal muscles |
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What You'll Learn
Plank pull-throughs
The plank is one of the most effective exercises for strengthening your core. The plank pull-through is a challenging variation of the standard plank that adds a dynamic element to the otherwise static movement. This advanced exercise takes the plank a step further by requiring you to move a dumbbell or kettlebell under your body while holding a plank.
To perform a plank pull-through, start by assuming a low plank position on the floor. Balance your entire weight on your toes and keep your arms on the floor with your palms flat and arms extended for support. Place a dumbbell or kettlebell on the floor to the right of your right hand. Keeping your hips and core braced, use your left hand to grab the weight and pull it under your body to the left side. It's important to note that you shouldn't drag the weight across your body; instead, lift it without letting it touch the floor during the transfer. Repeat this movement on the other side, alternating sides for each rep.
The plank pull-through is a compound exercise that primarily targets your core, but it also engages multiple other muscle groups. It works your abs, obliques, biceps, deltoids (especially the rear deltoids), rotator cuffs, lats, rhomboids, glutes, and hamstrings. By adding movement to the static plank, your body has to work harder to stabilize itself against gravity and the momentum generated by the movement.
This exercise offers several benefits. It improves your core strength, stability, endurance, and stamina, as well as enhances your posture and helps prevent lower back injuries. The plank pull-through also increases your speed, agility, and explosive power, making it a great addition to your workout regimen to spice up those boring plank sessions!
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Crunches
To do crunches correctly, lie on your back on an exercise mat with your knees bent and feet flat on the floor about hip-width apart. You can either place your hands behind your head or cross your arms over your chest. If you put your hands behind your head, make sure not to pull on your head or neck as you perform the crunch, as this could strain your back. Inhale, then exhale and engage your core muscles to lift your head, neck, and shoulder blades a few inches off the ground. Keep your neck straight and relaxed. Hold for a second, then inhale as you slowly lower your upper body back down to the floor. That's one rep.
As you build core strength, you can increase the number of reps or sets you do. For example, you could start with 3 sets of 20 crunches and increase from there.
The bicycle crunch is an intermediate version of the basic crunch that works both the abs and obliques. To do this variation, lie on your back with your knees bent and feet flat on the floor. Place your arms behind your head with your elbows pointing outward. Lift your knees to a 90-degree angle and raise your upper body. This is your starting position. From here, exhale and rotate your trunk, bringing your right elbow and left knee toward each other while straightening your right leg.
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Bird dog
The bird dog exercise is a simple yet effective way to strengthen your core. It is a bodyweight exercise that works the muscles related to core stability and also works the muscles that make up the glutes. It is a great exercise to improve stability and relieve lower back pain. It also challenges your coordination, balance, and stability.
To perform the bird dog exercise, start in a quadruped position (on all fours). Your wrists should be stacked directly beneath your shoulders, and your knees should be on the same plane as your wrists, giving you a wide base to work with. Tighten your core and lift and straighten your right leg to hip level. At the same time, lift and extend your left arm to shoulder level, palm down. Keep your back straight and neutral without allowing your back to arch as you extend your arm and leg. Hold this position for a few seconds, then return to the starting position. Repeat with your left leg and right arm. Start with 1 set of 8 to 12 reps.
There are several variations of the bird dog exercise that you can try to mix up your routine. For example, you can bring your elbow to your knee after each extension, or twist your upper body each time you extend your arm and leg. You can also try doing the bird dog in the push-up position, also known as the bird dog plank.
The bird dog exercise is a great way to engage your core and improve your stability and balance. It is a simple exercise that can be easily modified to suit your fitness level and goals. Remember to focus on your form and maintain a solid posture to get the most out of this exercise.
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Plank
The plank is a great exercise to build core strength and stability. It is challenging but not complicated, and it activates all the core muscles at once. The plank pose can be held for varying lengths of time, from 10 seconds to 60 seconds or even more, depending on your fitness level and goals.
To get into the plank pose, start by lying on your stomach with your forearms on the floor. Ensure your elbows are directly under your shoulders. Press your forearms into the floor and raise your torso off the ground, keeping your knees, toes, and elbows touching the floor. Keep your body in a straight line from your ears to your toes, with no sagging or bending. Engage your abdominal muscles by drawing your navel toward your spine. Avoid dipping your hips by slightly tucking your pelvis. Keep your gaze down at the floor to maintain a neutral neck position.
If you are a beginner, you can modify the plank by doing it from your knees or standing straight and leaning against a counter at a 45-degree angle. You can also try a straight-arm knee plank, which requires more arm and core strength but is easier than a traditional plank. As you build strength, you can progress to a traditional forearm plank and then to a high plank with your palms and toes on the ground.
To increase the challenge, you can try alternating leg lifts during the pose or walking sideways with your plank. You can also increase the duration of your hold as you get more comfortable with the pose. Remember, the key to a successful plank is proper form and engagement of your core muscles.
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Hollow rock
The hollow rock is a core-strengthening exercise that targets the muscles in the front of the body, including the abs, hip flexors, and quads. It is a progression of the hollow hold, where you get into the hollow position and rock back and forth. This exercise is simple to execute but challenging to perfect.
To perform the hollow rock, lie face up on the floor with your lower back pressed into the ground. Your chin should be tucked into your chest to reinforce a neutral spine. Raise your arms and legs four to six inches off the ground, ensuring that your hands and feet do not touch the floor during the exercise. Gently rock forward and back, maintaining a small range of motion that you can control. Each rock back and forth counts as one rep. Aim for 8 reps from each position to complete a set, performing 3-4 sets for a challenging circuit.
The hollow rock is an excellent exercise for building functional core strength and improving balance and stability. It trains your entire core musculature, with a particular focus on the rectus abdominis or "six-pack" muscle. This exercise will help you develop the strength and control needed for more advanced exercises such as pull-ups, handstand push-ups, and dips.
The hollow rock is a versatile exercise that can be performed as a warm-up or added to your workout routine to target your core. It is suitable for beginners and advanced athletes alike, as it can be easily progressed or regressed to match your fitness level.
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Frequently asked questions
Basic exercises to engage your core muscles include the abdominal draw, plank, bird dog, dead bug, and bridge.
Advanced exercises to engage your core include the plank pull-through and the hollow rock.
Research by scientists at Ohio State University Wexner Medical Center found that most people's deep core muscles are weaker than they should be. Signs of weak core muscles include slouching while running, which restricts the amount of oxygen going into your lungs, and low-back pain.
Core muscles are important for stabilisation, balance, breathing, and bowel and bladder control. They also help to support your spine, reducing the risk of injury.
