Core Strength Exercises: 11 Exercises for Stronger Core and Abs
Having a strong core is very important to the body’s stability.
It provides support to our spine and improves posture. A weak core leads to poor spine health and bad posture.
What’s more? Core muscles are always in action during our daily routines. Like walking, standing, or even jogging.
And the stronger core you have, the better your body can function.
Benefits of a stronger core
From tying your shoelaces to pushing a trolley in the superstore, our core is always the origin of our movements.
We can’t work efficiently and easily without having a strong core. Let’s learn about some benefits of a stronger core.
a) Balance and stability
A stronger core helps to create a good balance and stabilize your body.
It helps when you’re trying to stand at a narrow spot or ride a bike. A stronger core goes a long way.
A stronger core minimizes the risk of falling.
b) Makes you a better athlete
Name any sport. I bet you can’t play it effectively and with athleticism without having a strong core.
Racquet sport, athletic sports, boxing, soccer, and many other sports require you to have a strong core.
In most sports, the base power is generated by the core. And without having a strong core, you’ll be more prone to injuries and poor performance.
Stronger core not only boost your performance but also helps to avoid many sports injuries.
c) A stronger core means good posture
Slouching is often the result of weak core muscles.
Having a stronger core improves your posture and boost your confidence. It helps to avoid wear and tear on the spine and core muscles.
Myths about getting stronger core and abs
While maintaining a strong core is vital, there are some misconceptions about how to strengthen your core.
Before we look at some of the exercises for getting a stronger core, let’s bust a few of these myths.
Myth 1: You should do core training every day
Like any other muscles of your body, core muscles work the same way.
It is a common myth that you need core training each day to develop a stronger core and abdominal muscles.
If you do this, you’ll only tire because you’re not giving recovery time to your core.
You should do core training with a gap day in-between. This way, you’ll have enough recovery time.
Myth 2: You should continuously tighten your core
Most people have this false idea that even when you’re at rest, tighten your core muscles.
And they claim that can help to strengthen your core. It doesn’t.
Myth 3: Core muscles are found in the abdominal area
This myth isn’t completely false or true. But we can say it is partly true. Only a few core muscles are found in the abdominal area.
Core strength exercises
1. Squats
Squats is a phenomenal full-body workout that engages several muscle groups in the body.
Not only does it help you to build lean muscle, but it also strengthens your core muscles.
From balancing the weight on your shoulder to amoving downward and up again, you recruit your core muscles.
This multiple core muscle engagement helps to stabilize your body and the weight. This makes squats the ultimate core workout.
How to do squats:
To begin, keep your feet shoulder-width apart and stand comfortably on them.
Place the bar on the back shoulders and press the body up.
Push the back backward and squat taking the position as if you are sitting with your buttocks back.
Focus the pressure exerting on the heels and not the toes. Pause midway for about two seconds and get back up.
2. Plank
This core strength exercise provides strength and endurance to your abdominal muscles, back and core.
Moreover, you get core conditioning and stability in your hamstrings and glutes.
How to do planks:
Assume a push-up position but with slight modifications.
Create a 90 degree between your forearms and elbow. Keep your body in a straight line from shoulders to knees.
It is a beginner level exercise and can be done easily.
3. Crunchy frogs
This core strength exercise works your core stabilizer muscles. It also helps to improve balance.
How to do it:
Sit on the floor with legs extended in front of you and lean backward.
Now, lift your knees and bend them.
Open your arms and move forward and also bend your knees and assume hugging your knees with arms.
It is a basic level of exercise, and you can check it out here:
4. V-ups
V-ups use your body weight to isolate the core area. It provides strength to your core and abdominal muscles.
How to do it:
Lay on the matt or floor.
Keep your arms straight on the floor beside you. Now, lift your legs and arms at the same time, along with lifting your back.
Bring your back and knees closer. Repeat this process.
It is an intermediate level core strength exercise.
5. Bridge
One of the core strength exercises for beginners is Bridge.
It is a simple core strength exercise for improving the lower back and glutes strength. It also strengthens your core muscles.
How to do a bridge:
Lay down on the matt with arms beside your body on the floor.
Bend your knees and lift your back while keeping your head in the place.
It is a beginner level exercise.
6. Superman pulls
This exercise establishes isometric muscle contraction in your back and glutes. It also strengthens your core.
How to do it:
Lie down on the floor with facedown.
Keep your arms and legs extended in straight directions.
Raise your chest, arms, and legs from the floor at the same time.
It is a beginner level exercise.
7. V-sit
This exercise works both upper and lower abs and also strengthens the core muscles.
How to do it:
Lie down straight on the matt with arms and legs extended.
Lift your legs as high as you can and bring your torso up to make a V shape.
It is a difficult exercise and is demonstrated here:
8. Leg raises
This core strength exercise improves the range of motion, stability, and endurance of the core.
How to do leg raises:
Lie down on the floor with arms beside your body.
Raise your legs while keeping your back on the floor.
It is an intermediate level exercise.
9. Mines work
With the rotational movement, it hit both sides of your obliques.
This is a gym exercise, and most gyms have a socket for barbell fixing.
Hold and lift the barbell, arcing over the head and lower down on the other side.
It is a difficult exercise and explained in this video.
10. Hanging leg lift
It is one of the great core strength exercises and stimulates your core muscles the same when you walk.
Hang from a bar and lift your legs straight in front of you. It is a difficult exercise and demonstrated here:
11. Side plank
The core strength exercise improves lateral hip stability and also provides strength to your obliques.
How to do a side plank:
Keep your body on one side in a straight position.
Support your body with one arm and side of one foot.
Keep your body in the position until you fail. Repeat with the other side.
It is an intermediate level exercise.
