Building a strong core is about more than just getting those coveted six-pack abs—it’s the foundation of your overall fitness. A strong core improves posture, enhances balance, reduces the risk of injury, and makes everyday tasks easier. Whether you’re a fitness newbie or a seasoned pro, these 10 exercises will help you create a rock-solid core.
1. Compound Movements – especially with weights
Surprised? You shouldn’t be! What is a compound movement? Squats, lunges, OH press, bench, deadlifts are all examples of a compound movement. This is a movement that uses more than one set of muscles to complete the lift. When you brace your core during these movements, it will help you to have stronger core muscles.
2. Plank
The plank is a classic core exercise that targets your entire midsection. To do it, get into a push-up position, but rest on your forearms instead of your hands. Keep your body in a straight line from head to heels, engaging your core throughout. Hold for 30 seconds to a minute, or as long as you can without compromising form.
3. Russian Twists
Russian twists engage your obliques, the muscles on the sides of your abdomen. Sit on the floor with your knees bent, lean back slightly, and lift your feet off the ground. Hold a weight or a medicine ball with both hands, and twist your torso from side to side, touching the weight to the ground beside you each time.
4. Bicycle Crunches
Bicycle crunches are great for hitting your upper abs and obliques. Lie on your back with your hands behind your head. Lift your shoulders off the ground and bring your right elbow toward your left knee while extending your right leg. Switch sides in a pedaling motion, keeping the movement controlled and steady.
5. Mountain Climbers
Mountain climbers are a dynamic exercise that not only targets the core but also gets your heart rate up. Start in a plank position and alternate bringing your knees toward your chest as quickly as you can while keeping your core tight and body in a straight line.
6. Leg Raises
Leg raises effectively target your lower abs. Lie flat on your back with your legs straight. Place your hands under your hips for support. Keeping your legs straight, slowly lift them toward the ceiling, then lower them back down without letting them touch the floor. Focus on controlling the movement with your core.
7. Side Plank
The side plank focuses on the obliques and helps improve overall core stability. Lie on your side with your legs extended and stack your feet. Prop yourself up on your forearm, keeping your body in a straight line from head to heels. Hold the position, then switch sides.
8. Hollow Body Hold
The hollow body hold is a challenging isometric exercise that engages the entire core. Lie on your back, lift your arms and legs off the ground, and hold them in a slightly curved position, keeping your lower back pressed into the floor. Hold this position while maintaining tension in your core.
9. Bird Dog
The bird dog is a core stability exercise that also engages the lower back. Start on your hands and knees in a tabletop position. Extend your right arm forward and your left leg back, keeping both parallel to the floor. Hold for a moment, then return to the starting position and switch sides.
10. Reverse Crunches
Reverse crunches target the lower abs without putting too much strain on the neck or back. Lie on your back with your legs bent at a 90-degree angle and your feet off the ground. Use your lower abs to curl your hips off the floor, bringing your knees toward your chest. Lower back down with control.
Conclusion
Incorporating these 10 exercises into your workout routine will help you build a strong, stable core that supports your entire body. Aim to do a mix of these exercises 2-3 times a week, focusing on proper form and gradually increasing the intensity as you get stronger. A strong core is the key to better performance in all your physical activities, from lifting weights to running, and even just moving through your day with ease.