Core strength is essential for maintaining a healthy and balanced body. The core muscles, which include the abdominal muscles, back muscles, and the muscles around the pelvis, play a vital role in maintaining stability and balance, protecting the spine, and improving overall athletic performance. Having a strong core can also help to alleviate back pain, prevent injury and improve posture.
Here are 10 of the best exercises for strengthening your core:
- Planks: Planks are a great way to strengthen the entire core, including the rectus abdominis, obliques, and back muscles. Start in a push-up position with your hands shoulder-width apart. Keep your body straight and hold the position for as long as you can.
- Russian twists: This exercise targets the oblique muscles and the rectus abdominis. Sit on the floor with your knees bent and your feet flat on the floor. Hold a weight in your hands and lean back to a 45-degree angle. Twist your torso to the right, then to the left.
- Dead bug: The dead bug exercise works the muscles of the lower back and the abdominal muscles. Lie on your back with your knees bent and your feet flat on the floor. Slowly lower your right arm and left leg toward the floor, then raise them back up. Repeat on the other side.
- Superman: The superman exercise works the muscles of the lower back. Lie on your stomach with your arms extended in front of you. Slowly lift your arms and legs off the ground, then lower them back down.
- Leg raises: This exercise works the rectus abdominis and the hip flexors. Lie on your back with your hands under your lower back for support. Slowly raise your legs up to a 90-degree angle, then lower them back down.
- Bird dog: The bird dog exercise targets the muscles of the lower back and the abdominal muscles. Start on all fours with your hands under your shoulders and your knees under your hips. Slowly raise your right arm and left leg off the ground, then lower them back down. Repeat on the other side.
- Side plank: The side plank exercise works the oblique muscles and the hip flexors. Start in a push-up position, then rotate your body to the right, resting on your right hand and the outside of your right foot. Hold the position for as long as you can, then repeat on the other side.
- Swiss ball pikes: This exercise works the rectus abdominis and the hip flexors. Start in a push-up position with your hands on a Swiss ball. Slowly roll the ball towards your feet, then back out.
- Swiss ball jackknife: The Swiss ball jackknife exercise targets the rectus abdominis and the oblique muscles. Start in a push-up position with your hands on a Swiss ball. Slowly roll the ball towards your feet, then back out. As you roll the ball in, lift your hips up towards the ceiling.
- Medicine ball slams: The medicine ball slam exercise works the rectus abdominis and the oblique muscles. Stand with your feet shoulder-width apart and hold a medicine ball with both hands. Raise the ball above your head, then slam it down onto the floor.
Check out our Article: How Does Core Strength Help Prevent Back Pain?
9 Great Pieces Of Core Strengthening Equipment
Here are a few items you may want to add to your home gym to help you with your core exercise routines. All these items can be found on Amazon.
Weighted Hula Hoop
Stealth Core Trainer
AB Workout Cards
Pilates Ball & Bands
Hanging Ab Straps
Ab Crunch Trainer
It’s important to note that before starting any new exercise regimen, it’s always best to consult with a healthcare professional, to make sure that these exercises are appropriate for your fitness level and any existing medical conditions you may have. Additionally, it’s recommended to start with lower reps and sets and gradually increase the intensity and difficulty of the exercises as you get stronger.