Top 10 Best Core Strengthening Exercises You Need to Try
Table of Contents
Your core muscles, which include your abdominals, lower back, and obliques, play an important role in stabilising your body and enabling everyday movements like lifting, pushing, and even walking and running. In this blog, we'll explore the top 10 best core strengthening exercises you need to try to build a strong core.
10 Best Core-Strengthening Exercises
Plank
The plank is one of the most basic exercises for increasing core strength. Planks focus on the abdominals and lower back muscles. Here’s how you perform a plank:
- Start with a push-up position with your arms directly under your shoulders.
- Ensure that your body is in a straight line.
- Hold this position for as long as you’re comfortable.
- Start with shorter durations and gradually increase as your core gets stronger.
Russian Twists
Russian twists are excellent core exercises that work on the abdominals and oblique muscles. They’re useful in improving rotation movements to facilitate sports. To perform Russian Twists:
- Sit on the floor and keep your knees bent and feet flat on the ground.
- Lean back gently as you slowly lift your feet off the ground.
- Hold your hands together in front of your chest and twist your torso to the right, bringing your hands to the outside of your right hip.
- Return to the original position and repeat with the opposite side.
Dead Bug
The Dead Bug exercise has the unique advantage of working on all muscles that make up the core. It is highly effective in strengthening your core. Here’s how you can practise the dead bug:
- Lie on your back and extend your arms upwards.
- Keep your knees bent at a 90-degree angle.
- Gently lower your right arm and left leg toward the floor.
- Keep your lower back in contact with the ground at all times.
- Repeat the process with the opposite side.
Crunches
The humble crunch is a staple of any core workout routine.
- Lie on your back with knees bent and feet flat.
- Place both your hands behind your head.
- Lift your upper body using your core, exhaling.
- Keep your neck neutral, avoid straining, and start with 10-15 reps for 2-3 sets.
Bicycle Crunches
Bicycle crunches are a step above crunches and they’re a popular core strengthening exercise that improve stability and flexibility.
- Lie on your back with your hands behind your head.
- Lift your legs above the ground.
- Move your right elbow and left knee toward each other.
- Extend your right leg simultaneously.
- Alternate sides in a pedalling motion.
Superman
The Superman exercise significantly strengthens the lumbar and hip extensors.
- Lie face down on the floor with your arms extended in front of you and your legs straight.
- Lift your arms, chest, and legs at the same time to mimic a “flying” position.
Hollow Body Hold
The Hollow Body Hold targets the lower back, obliques and abs.
- Lie on your back with your arms and legs outstretched.
- Lift your head, shoulders, and feet a few inches off the ground while keeping your lower back pressed into the floor.
- Hold this position to engage your entire core.
Leg Raises
Leg raises are another popular exercise that are a part of many core training circuits.
- Lie on your back and keep your hands beneath your hips.
- Raise your legs off the ground. Keep them straight.
- Lower them back down but don’t touch them on the floor.
- Repeat for the desired number of reps.
Mountain Climbers
Mountain climbers are intense HIIT-type exercises that are excellent for the core.
- Get into a push-up position and keep your hands beneath your shoulders.
- Bring one knee toward your chest and then switch to the other side in a running motion.
Medicine Ball Slams
Medicine ball slams are not just limited to your core but provide an overall body workout.
- Stand with a medicine ball in your hands over your head.
- Slam the ball down to the ground with force, and then catch it on the bounce.
A powerful core is essential not only to enhance performance but also to perform day-to-day tasks like lifting and moving things better. It improves the body’s stability and leads to overall better health. If you want to strengthen your core, get those washboard abs, get the FITPASS app and find the best gym near you in Chandigarh, Mumbai, Bangalore and other cities to practise the above core workouts.
Core exercises like bicycle crunches, plank, Russian twists and dead bugs are excellent for core strengthening.
The abs are a part of the core that also includes the muscles of the pelvic floor, the oblique muscles, the erector spinae, the diaphragm and the multifidus muscles.
Exercises like plank, crunches, Russian twists etc can help you build a strong core.
Strengthen your core with exercises like planks, crunches, Russian twists, leg raises, and bicycle crunches. Incorporate a mix of stability, rotation, and flexion movements for comprehensive core development.
