Core Exercises: How to Strengthen Your Core

Subscribe to RSS
Share This Article:
Join Us On Facebook:
Tags For This Article:
, , , , , ,
Global Healing Center
  • Share

Before we discuss the best core exercises for you to follow, we need to take a quick look at what the core is and does for you. The core is essentially a group of 29 muscles, making up the lumbo-pelvic hip complex. This group of “core” muscles include the abs, pelvis and back. When you have a strong core, it makes it much easier to do everyday physical activities. These core exercises are designed to target the mid-section of your body, and will help you lose belly fat and build six-pack abs.

These core exercises help not only make you stronger, but they will also make you feel better and have proper posture. Repeating these exercises will help you feel more efficient in your everyday tasks.

List of the Best Core Exercises

The best core exercises for men and women are the exercises, which help stabilize the core muscles. To explain it further these exercises help in maintaining the draw in maneuver during the duration of each and every exercise. The draw in maneuver is when the belly button is sucked in towards the spine voluntarily. One can do the core exercises at home as well. You can do the core exercises with medicine ball too.

Bridge Pose

This is one of the best core exercises for women and men. Start by lying, with your back flat on the floor. Bend the knees and draw the feet closer to your butts, so that you are able to touch your heels with your hands. Gradually lift your hips as high as you can. When you lift your hips, draw the core towards the spine and contract the glutes. Interlace the fingers and place the forearm on the floor for added support. When you are in the bridge pose your back should not be arched at any point of time. This is one of the easiest core strengthening exercises, however it helps to draw the core towards the spine and contract the gluteal muscles. If while doing the exercise, you feel a cramp in your hamstring, then release the position and stretch your hamstring.

Plank

This is one of the core exercises, which is also a yoga pose. It is a fundamental core exercise. Doing this exercise regularly will help you develop the core to its full potential. To do this core exercise, lie flat on the stomach with elbows and forearms placed on the floor. The elbows should be so placed, that the shoulders are aligned with the elbows. Lift your hips, stomach and chest off the floor, so that your body is parallel to the floor. Only the forearms and balls of the feet should be on the floor. When you come into this position, make sure that the core muscles are sucked in towards the spine and the back is not arched.

Side Plank

This exercise is similar to the plank pose. Come down on your fours, such that the shoulders are placed exactly above the wrist. Rotate on the balls of the right foot and turn towards the left, so that the body forms a straight line from the head to the legs.

Hold this position, by drawing in the core muscles and contracting the gluteal muscles. Come out of the position and repeat the exercise on the other side as well. For an enhanced core workout, try lifting your arm slowly in the air, until you achieve the pose on the image to the right.

Leg Raises

This core exercise can either be done with a single leg or with both the legs. Lie down on the floor and extend the legs out straight in front of you with hands placed next to your body. Lift both the legs off the floor till they are perpendicular to the floor. Then gradually lower the legs, but do not touch them to the floor. Repeat the exercise 12 to 15 times. The same can also be done using a single leg, where the movement is similar to the walking movement.

These best core exercises should be done after you have done some warm up exercises. You can also do the sun salutations for warm up. At the same time, do not forget to do the cool down, while you are “working to the core”!

Related Fitness Articles:


14 Responses to “Core Exercises: How to Strengthen Your Core”

  1. Belly Burn says:

    I have deep stretch marks will this help to fade them?

  2. Rob Tworek says:

    Planks are really helpful core exercises. Overall good info.

  3. Marcia says:

    I find the plank so hard, I can hold it for about 35 seconds then my whole body shakes and I collapse. What is a “good” time to be able to hold the plank?

    • Kara says:

      In basketball, track, and off season, we would hold it for 1 minute at a time; but we were in top physical condition pretty much year-round. 35 seconds isn’t bad as long as you keep form. It’s all about quality, not quantity.

  4. Jake says:

    Bridge Pose is really good for back. These core exercises are really good!

  5. Michelle says:

    Any standing compound exercise, such as squats or shoulder press are also great for strengthening the core. Good post!

  6. Enyinna says:

    Awesome knowledge! tired of the sit ups..they put a lot of strain on my waist…great info..I’m super charged to hit the gym tomorrow…

  7. Amy says:

    Great workouts…Though – I honestly can’t tell if that girl is a real person or CGI…:P

  8. Michell says:

    These Core Exercises are really hard… Need something easier to start with.

  9. Jack says:

    The best and most hardcore core exercise (heh) is definitely Dragon Flags!


Leave a Reply

Copyright © 2014 Nutrition, Health & Fitness Resource Center. Icons by Wefunction. Designed by Woo Themes