A strengthened core is like a precious asset. From picking up grocery bags to tying up your laces, you use your core for everyday chores. Core affects your posture, balance, and stability. Your core is so much more than just abdominal muscles. It is made up of many muscles, which include transverse abdominis, rectus abdominis (what we call “abs”), erector spinae, and external and internal obliques. When it comes to making your core more robust, there are so many exercises that prove helpful. A weak core causes postural deviations, which itself is a host to injury. These core muscles act as a powerhouse of the body, and that is why you should make sure these muscles are sturdy and strong.
10 ways to strengthen your core and abdominal muscles
- Plank – Keeping up the plank position takes strength in your abs, core, and back. The plank supports proper posture and balance and is one of the best exercises for core conditioning. It also works on your glutes, shoulders, and legs.
How to do it?
- Start with resting your forearms on the floor and elbows underneath shoulders with hands forward and arms parallel to the ground.
- Straighten out your legs behind you and feet hip-width apart on the floor. Your body should form one straight line from your shoulders to your heels.
- Tighten your entire core, glutes, and quads. Keep your back straight.
- Make sure your neck is neutral, and your gaze is on your hands.
- Hold this position for 10 to 30 seconds.
- Side plank with rotation – The side plank is an advancement to the basic plank. It provides strength to shoulders, arms, and obliques as it has arm movements.
How to do it?
- Start with lying on your right side, placing the right forearm below the shoulder. Extend your legs and place the left foot on the top of the right.
- Lift your hips upwards to form a straight line. Raise your left arm.
- Rotate your torso downwards and bring your left arm under the body.
- Rotate back your torso to the side plank with the arm up position.
- Do 10 to 12 reps on each side.
- High Boat to Low Boat – This strengthens the erector spinae and the hip flexors along with the rectus abdominis.
How to do it?
- Sit down with legs bent and feet flat on the surface.
- Lift your legs such a way that they form a 45-degree angle to your torso. Keep your legs together while doing this. Keep your back straight and balance on your tailbone.
- If you want it easy, you can bend your knees, for more challenge straighten them up.
- Reach your arms parallel to the floor. Place your hands underneath your hips in case you need extra support.
- This position is a high boat. Maintain this position and take three deep breaths.
- Then straighten your legs and lower them. Also, lower your upper body. Your shoulder and legs should be a few inches off the floor.
- This is a low boat, hold on, and take a deep breath.
- Mountain Climber – This combines plank with knee movements.
How to do it?
- Start doing a plank and tighten your core.
- Lift your knee to your chest with your back straight and hips down.
- Return your right leg to the starting position and lift the left leg towards your chest.
- Start with 10-12 reps.
- C Curve – It is the movement of the spine that gives strength to the deep abdominals. C Curve is the basic move in pilates used in many different exercises.
How to do it?
- Sit on your tailbone with feet flat and knees bent. Hold each leg just above the knee.
- Round your spine and begin to lower your torso back as you do it after a sit-up.
- After reaching halfway, stop and hold.
- Hip Bridge – It strengthens your glutes as you start and end lying on your back.
How to do it?
- Lie down and bend your knees, keeping the feet flat.
- Lift your hips towards the ceiling to form a bridge.
- Release your hips to lower down your pelvis.
- You can do it for 10 reps.
- Plank Jacks – You can crank up your standard plank by adding some dynamic movements.
How to do it?
- Get into the plank position and tighten your abs.
- Jump with your feet apart, forming a V, then jump back your feet together.
- Start with 8 reps if it feels too easy to go for 10 reps.
- V Ups – It is the most efficient way to get your heart pumping and melting your fat. It just takes about 30 seconds to supercharge you.
How to do it?
- Sit on your butt and bring your shoulders and legs off the ground
- Raise your legs up as you do a crunch with your upper body and touch your feet.
- You can start with 10 reps.
- Farmer’s Walk – It is an excellent way to check your posture before you start your day. Hold a maintainable weight and stand against the wall in a way that your vertebral column is straight and core is braced.
How to do it?
- Hold a dumbbell in each hand. Stand straight and chin parallel to the ground.
- Avoid leaning your shoulder rounded forward.
- Walk forward for 10 paces. Turn around and walk 10 paces back.
- Tabletop leg press – If you have a separated abdominal wall or back issues, this is an excellent fit for you.
How to do it?
- Lie on the floor with the face up with knees bent at 90 degrees and stacked over hips.
- Press your low back into the ground by contracting your abs.
- Place your hands in front of your quads and crunch up for few seconds.
- Drive your quads into the hands while pressing them away. You should feel the tension in your core.
To Sum Up
Core strengthening moves are great to kick start your regular exercise. If you have a back injury, consult a trainer. They can help you to safely tone your core. We’ve tried to incorporate simple exercises that anyone can do easily. We would say everyone has a different body type, and you must act according to it. We hope these core blasting workouts will help you to strengthen your core easily and naturally.
