Core Power: 5 Exercises to Strengthen Your Core and Improve Posture
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Your core is the centre of your body where most of the load is directed when you’re performing day-to-day activities. Whether moving furniture, picking up heavy objects, tying your shoelaces, or playing sports, a strong core strengthens your body and improves stability and posture.
Your core doesn’t just comprise your abdominal muscles but also includes the muscles at the back, your pelvic muscles, glutes, diaphragm and pelvic floor. There are plenty of exercises that you can practise to keep these muscles strong and ensure a stronger core.
5 Exercises of Varying Difficulty That can Help You Strengthen Your Core & Improve Posture
Crunches
Crunches are one of the most popular core exercises to develop your abdominal muscles and they’re very convenient to do. It’s a beginner-level exercise and can be done if you’re just starting your fitness journey and haven’t exercised a lot in the past.
- Lie down on your back with your knees bent and your feet planted hip-width apart on the ground. Make sure your head and spine are in alignment.
- Cross your arms over your chest. Engage your core muscles and allow your neck and shoulders to relax.
- Tilt your head down and lift your upper back, making sure your lower back, pelvis, and feet stay grounded.
- Gently lower your upper back down to the starting position and repeat 10-15 times.
Read more: 4 Best Ab Exercises to Get Your Dream Six-Pack Abs
Bicycle Crunch
Bicycle crunches are classic core strength exercises that target your rectus abdominis and oblique muscles. It is also a beginner-level core training exercise that does wonders for your core muscles. Here’s how to do a bicycle crunch:
- Lie on your back with your hands behind your head and your knees bent.
- Lift your shoulders off the ground and bring your right elbow towards your left knee, while straightening your right leg.
- Repeat on the other side, alternating between left and right.
- Aim for 10 to 15 repetitions on each side.
Plank
The plank may seem very easy but it is an intermediate-level exercise to strengthen your core. It’s also quite a popular workout that uses your body weight to develop your abs, back, glutes, arms and legs.
- Get down on all fours with arms shoulder-width apart.
- Ensure your knees are directly beneath your hips.
- Straighten your knees and suspend your body on your toes, keeping your feet hip-width apart.
- Hold the plank for 20-30 seconds and repeat 5-8 reps.
Read more: How To Do A Perfect Plank
Superman
Superman exercise is designed to strengthen and improve stabilization of your lumbar and hip extensors
The Superman exercise is a super way to target your lower back and improve your posture and core. It’s a convenient workout that doesn’t require any special equipment and is an intermediate-level exercise. To do a Superman,
- Lie on your stomach with your arms and legs extended.
- Lift your arms, chest, and legs off the ground, while keeping your neck in a neutral position.
- Hold this position for 2 to 3 seconds, then lower back down.
- Aim for about 10 to 15 repetitions.
Mountain Climber
The mountain climber can be considered an intermediate to advanced level core strength exercise. It is also practised as a cardio workout and included in HIIT exercises since it burns calories. Mountain climbers are excellent for increasing core strength and stability since they combine the plank exercise with rapid knee movements.
- Start in plank position and bring your knee towards your chest in a running motion.
- Bring back your knee and repeat with the other leg.
- Aim for 30-60 seconds of continuous movement, rest for 15-30 seconds, and repeat for 3-5 sets.
- Keep your shoulders stable, and hips level, and breathe throughout the exercise.
These five ab exercises and core workouts are some of the best ways to develop core strength and improve stability. If you want to incorporate different core strength exercises in your workout, then download the FITPASS app and find a gym near you that offers excellent core workouts in Mumbai, Bangalore, Delhi and other major metro cities. With FITCOACH you can also get a personal AI-based fitness assistant that can curate the best workout plans for you based on your fitness goals.
The core is the body’s main load-bearing part which is engaged while doing most day-to-day activities like lifting or moving objects, running, cycling, swimming etc. It provides stability to the body and supports the spine, hence is it important for overall fitness and posture.
Crunches, planks, mountain climbers, bicycle crunches etc are some effective exercises for building core strength.
Core workouts are best done 2-3 times a week, although one can increase or decrease their workout based on capability and fitness goals.
