Building a strong core is key for overall strength, stability, and injury prevention. Here are five must-try exercises that target various parts of your core!
1. Plank
- How to do it: Get into a forearm plank position, with your elbows directly beneath your shoulders and your body in a straight line from head to heels. Engage your core by pulling your belly button towards your spine. Hold this position as long as you can.
- Why: It works your entire core—especially the deep stabilizing muscles, including the transverse abdominis and obliques.
2. Russian Twists
- How to do it: Sit on the floor with your knees bent and feet flat. Lean back slightly, keeping your back straight, and lift your feet off the ground (optional for more intensity). Hold your hands together in front of you and rotate your torso to the right, then to the left, tapping the ground with your hands each time.
- Why: It targets the obliques and helps with rotational strength and stability.
3. Dead Bug
- How to do it: Lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees. Slowly lower your right arm and left leg toward the floor while keeping your lower back pressed into the ground. Return to the starting position and repeat with the opposite limbs.
- Why: This exercise engages the deep core muscles, including the transverse abdominis, and improves stability while moving.
4. Bicycle Crunch
- How to do it: Lie on your back with your hands behind your head and your knees bent. Bring your right elbow toward your left knee while extending your right leg straight out. Switch sides, bringing your left elbow toward your right knee.
- Why: This exercise targets the rectus abdominis and obliques, providing both a flexion and rotation movement for maximum engagement.
5. Leg Raises
- How to do it: Lie flat on your back with your hands under your hips or by your sides for support. Keeping your legs straight, lift them toward the ceiling while keeping your lower back pressed into the ground. Slowly lower your legs back down, without letting them touch the floor.
- Why: This works the lower part of your abs, especially the lower rectus abdominis.
Bonus Tip:
Make sure to focus on form rather than speed or quantity. Engaging the core fully during each movement is crucial for effectiveness and injury prevention.
Have you tried any of these before, or are you planning to add them to your routine?
