Victor Forge
Whether you're an exercise novice or a fitness buff, isolating and strengthening your core muscles is a great way to improve your overall stability, balance and fitness. Your core muscles include your abdominals, obliques, diaphragm, pelvic floor, trunk extensors, and hip flexors. By performing exercises such as crunches, planks, and bridges, you can effectively engage and strengthen your core, which will also help support your spine and enhance your everyday activities.
| Characteristics | Values |
|---|---|
| Core muscles | Rectus abdominis, Transverse abdominis, Internal and external obliques, Erector spinae, Iliacus and psoas major, Pelvic floor, Diaphragm, Back extensors, Hip flexors |
| Core exercises | Plank, Crunches, Bridges, Double-leg toe touch crunch, Bird dog, Leg lifts, Rocking on back |
| How to engage the core | Inhale and bring your belly button towards your spine, hold for a few seconds |
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What You'll Learn
Plank exercises
Planks are one of the most effective exercises for strengthening your midsection and working all the muscles in your core. This includes the rectus abdominis (the "six-pack" muscle), transverse abdominis, external obliques, and internal obliques. Planks are also great for improving core stability, reducing injury, and maintaining mobility.
To perform a basic plank, start in a push-up position, balancing on your toes and forearms as you hold the rest of your body off the ground. Your elbows should be directly under your shoulders, your forearms facing forward, and your head relaxed as you look at the floor. Engage your abdominal muscles by drawing your navel toward your spine. You can also try a high plank, which is performed with your palms on the floor instead of your forearms.
If you're a beginner, you can try a modified version of the plank by practicing from a tabletop position. Actively press into your hands and pull your abs in to help keep your spine neutral. You can also try tucking your toes under and lifting your knees slightly off the floor to take some pressure off your feet as you build core strength.
To make the exercise more challenging, you can incorporate leg and arm lifts. For a leg lift, start in a plank position and slowly lower one leg to the floor, then switch legs and repeat. For an arm lift, start in a plank position and carefully shift your weight to your right forearm or palm. Extend your left arm straight out in front of you and hold for a few seconds, then switch arms and repeat.
Side planks are another variation that can help target your side abdominals and strengthen your spine. Start on your left side with your feet together and your left hand directly below your shoulder. With a solid core, raise your hips off the ground until your body is in a straight line from head to heels. To make this exercise more challenging, you can add an arm crunch by bending your right knee towards your right elbow, meeting near your waistline.
Incorporating planks into your workout routine can help improve your athletic performance and everyday abilities, as well as enhance your balance and coordination.
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Crunches
The bicycle crunch is an intermediate version of the basic crunch, working both the abs and obliques. The tabletop crunch is another variation that targets the lower abs, with the legs staying raised throughout the movement. The standing oblique crunch targets the obliques and requires balance. This variation can be made more challenging with the addition of ankle weights.
The Captain's Chair crunch works nearly all the muscles that make up the midsection, including the obliques and the rectus abdominis. It is also an arm workout, as the exerciser must press into the armrest to hold their body weight.
While crunches are a popular core exercise, they only target the abdominal muscles and are not a functional core workout. They can also be hard on the back and neck, so they may not be safe for everyone. Instead, multi-muscle exercises such as planks, bird dogs, and mountain climbers can be safer and more effective for strengthening the core.
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Leg lifts
Traditional Leg Lifts:
- Lie flat on your back on an exercise mat with your legs straight. You can place your hands under your hips for support.
- Keep your legs straight and lift them into the air so that your body creates an L shape. Engage your core to keep your body stable.
- Slowly lower your legs toward the mat without arching your back. Focus on pulling your ribs down and minimising pelvis movement.
- Once your feet are hovering just above the ground, hold this position for a few seconds.
- Slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
Alternating Leg Lifts:
- Follow the same initial steps as the traditional leg lift.
- Instead of lowering both legs together, lower them one at a time, alternating between legs.
- Repeat for the desired number of repetitions on each leg.
Reverse Leg Lifts:
- Lie on your stomach and stack your hands under your forehead for support.
- Raise one leg at a time, keeping it as straight as possible.
- Do about 10 reps on one leg, then switch to the other.
- As you gain strength, increase the number of reps and workout duration.
It is important to maintain proper form throughout these exercises to avoid straining your lower back. If you experience any discomfort, adjust your range of motion or consider other variations such as bending your knees to reduce intensity.
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Bird dog
The bird dog exercise is a great way to strengthen your core, improve spine stability, enhance glute activation, and build upper back strength. It is a low-intensity exercise that can be used to build core capacity and control, making it ideal for those with lower back and postural issues. Additionally, it challenges your coordination, balance, and stability.
To perform the bird dog exercise, start by placing a flat cushion or folded towel on an exercise mat for extra cushioning under your knees. Then, get on all fours in the tabletop position, with your knees under your hips and your hands placed under your shoulders. Ensure that your hips are level, and your spine is in a neutral position. Draw your shoulder blades together and back, away from your ears, while keeping the back of your neck in line with your spine.
Next, tighten your core and lift your right leg to hip level while simultaneously lifting and extending your left arm to shoulder level, palm facing down. Keep your back flat and straight, without allowing your spine to curve past its natural position. Hold this position for two seconds, focusing on maintaining a stable spine and engaging your core to prevent your back from sagging. Imagine a line of energy extending from your fingertips, through your body, and out through your toes.
Finally, lower your right leg and left arm back to the starting position. Repeat the same movement with your left leg and right arm. Aim for 8 to 12 repetitions on each side.
To make the bird dog exercise more challenging, you can incorporate variations. For example, bring your elbow to your knee after each extension, or twist your upper body when you extend your arm and leg. You can also use ankle weights or resistance bands for increased resistance. Additionally, you can try the bird dog plank, where you perform the exercise in a push-up position, or include your opposite arm and leg to further enhance your stability and strengthen your arms.
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Rocking on your back
To perform this exercise, start by lying on your back with your knees bent and your feet flat on the floor. Keep your knees close to your chest. Engage your core muscles and maintain a rounded back. You can bend your knees and draw them to your chest, allowing your weight to shift backward. Track the roll diagonally across your back to roll up onto one shoulder. Keep your spine rounded and shift your weight forward to return to a seated position.
You can alternate the direction in which you roll, switching between the right and left shoulders. You can also repeat the roll to the same shoulder and move in a semi-circle before switching directions. Repeat this for one minute, using as little assistance or momentum from your hands as possible.
It is important to focus on proper form and effectively engaging your core while performing this exercise. Remember to breathe and prevent injury. Your muscles need oxygen to perform optimally.
If you are pregnant or have a condition that makes it uncomfortable to lie on your back, you can try the standing version of the pelvic tilt.
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Frequently asked questions
Your core consists of the muscles surrounding your trunk, including your abdominals, obliques, diaphragm, pelvic floor, trunk extensors, and hip flexors.
There are several exercises that can help you isolate your core muscles, including crunches, planks, and bridges. You can also try exercises that don't require any equipment, such as the bird dog, which involves getting on all fours and lifting your right leg and left arm simultaneously while keeping your back flat and neutral.
One way to know if you're engaging your core is to inhale and imagine you're bringing your belly button toward your spine. Hold your muscles tight in that position for a few seconds. This feeling of braced stomach muscles indicates that you're engaging your core.
Working your core muscles can improve your mobility, spinal and trunk stability, and support daily activities. It can also help enhance your balance, posture, and overall stability. Additionally, training your deep core muscles can help reduce the risk of injury if you're doing other home workout routines.
