Building core strength is essential for stability, balance, posture, and overall functional fitness. A strong core supports almost every movement we do, from lifting and bending to maintaining proper posture. Below are some of the best exercises to target your core muscles effectively:
Planks
The plank is a simple but highly effective exercise for building core strength because it engages multiple muscle groups at once.
How to do it
- Start in a push-up position, resting on your forearms with your elbows directly under your shoulders.
- Keep your body in a straight line from head to toe, engaging your core, glutes, and legs.
- Hold this position for as long as you can while maintaining good form (30-60 seconds is a good start).
Benefits
Planks work your rectus abdominis (the "six-pack" muscles), transverse abdominis (deep core), lower back, and shoulders. They are also great for improving endurance.
Dead Bug
The dead bug is a fantastic exercise for improving core stability and coordination.
How to do it
- Lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees above your hips.
- Slowly lower your right arm and left leg toward the floor, keeping your back pressed into the ground.
- Return to the starting position and repeat on the opposite side.
Benefits
The dead bug strengthens the deep core muscles, especially the transverse abdominis, without placing undue strain on the lower back.
Russian Twists
This exercise targets the obliques (the muscles on the sides of your abdomen) and improves rotational strength.
How to do it
- Sit on the floor with your knees bent and feet slightly elevated off the ground.
- Lean back slightly to engage your core, then twist your torso from side to side, touching the floor with your hands on each side. Try to keep your knees still and you can keep your feet down if you suffer with any lower back issues.
- For added intensity, hold a weight or medicine ball.
Benefits
Russian twists enhance core rotation, which is essential for functional movements like twisting and turning during sports or daily activities.
Bird Dog
This exercise challenges your balance and stability while targeting your core and lower back.
How to do it
- Start on all fours with your hands under your shoulders and knees under your hips.
- Extend your right arm forward and your left leg back, keeping your core engaged and body stable.
- Hold for a few seconds, then return to the starting position and repeat on the other side.
Benefits
The bird dog strengthens the entire core, including the lower back, and improves coordination and balance.
Bicycle Crunches
Bicycle crunches are one of the best exercises for activating the entire abdominal region, including the obliques.
How to do it
- Lie on your back with your hands behind your head and legs lifted.
- Bring your right elbow toward your left knee while extending your right leg.
- Switch sides in a pedalling motion.
Benefits
Bicycle crunches effectively target both the upper and lower abs as well as the obliques, making it a comprehensive core workout.
Mountain Climbers
Mountain climbers are a dynamic exercise that not only builds core strength but also improves cardiovascular fitness.
How to do it
- Start in a plank position with your arms straight.
- Quickly alternate driving your knees toward your chest, as if you were running in place while holding the plank position.
Benefits
This high-intensity exercise works the abs, shoulders, and hips while also elevating your heart rate for added fat-burning benefits.
Leg Raises
Leg raises are effective for targeting the lower abs and improving hip flexor strength. These are an advanced core exercise and can be built up to by starting with bent legs.
How to do it
- Lie flat on your back with your hands under your hips for support.
- Keep your legs straight and raise them until they are perpendicular to the floor.
- Lower them slowly, stopping just before your feet touch the ground or wherever feels comfortable for you and where your back is still on the mat.
My Tuesday classes are centred around arms and abs but you will often hear me encouraging you to engage your core throughout all my classes – a strong core really is paramount! What are your favourite core exercises?
As always, any questions please get in touch.
Caroline x
