Our core muscles are not only used during training or abs moves, but many day-to-day tasks require our core muscles; this is why core muscles workout is essential. Balancing, getting up from a chair, and walking are all tasks that activate the muscles from your midsection to keep you stable and supported.
Certified personal trainer Brian Abarca, CPT, owner of Abarca Fitness in New Jersey, tells SELF, “Your core muscles are mobilized in flexion, extension, rotation, abdominal bracing, pelvic tilting, and even the way your shoulder blades move. People usually think of abs when referring to the core, but our core is actually made up of a much more complex network of muscles found in the trunk of our body.”
A weak abdominal system can prevent you from effectively engaging in many vital tasks, so working on your core strength is a good idea. Before going ahead with these workouts, it will be wise first to consult your fit coach. To get started, here are some core workouts that might help strengthen your abdominal muscles. Let’s get into it.
The bridge pose lets your body activate your glutes to lift your hips. This is a simple pose for beginners, so you can start abdominal exercises without getting too worn out. The bridge lets you train your core while simultaneously toning the butt and thighs.
Here is how you can do it:
- Lay on your back and bend your knees while planting your feet on the floor at hip width.
- Put both hands at your side with palms facing down.
- Tighten your glutes and core.
- Raise hope until knees are in line with the shoulders.
- Hold this position for 30 seconds and repeat it three to five times.
Crunches are known as the classic core exercise. Lifting your upper body works very well as an abdominal workout and is most beginners’ go-to exercise for the abs. If you have lower back pain, do fewer reps and proceed with care. You can speak with a certified healthcare professional or a trainer if you have chronic back pain because doing crunches might not be suitable for your back.
Here’s how to do it:
- Begin by lying on your back.
- Bend the knees and plant your feet on the floor, leaving a hip-width distance.
- Cross your arms over your chest and line up your spine.
- Tighten your core while relaxing your shoulders and neck.
- Tuck your chin into your chest and lift your upper back while the rest of your body, including the pelvis, feet and lower back, remains on the floor.
- Pause for a moment.
- Lower your upper back to its original position.
- Do this with 1 set of 8-12 reps.
3. Bicycle crunch
Place your back on the floor while bending your left knee and drawing it towards your chest. Keep your right leg straight while also ensuring it is slightly lifted. Put your neck on the back or lower part and start the workout. Be careful and try to avoid pulling your neck too hard.
Once you’ve gotten into this move, lift your right shoulder and animate your left-right elbow towards your left knee. Bring back your right shoulder to the floor. Relax your left leg flat on the floor and bend your right knee, bringing it to your chest. Left your left shoulder and move the left elbow towards the right knee. Do three sets of 12 alternate repetitions.
4. Bird Dog
The bird dog can also work up your abdominal and back muscles and is, therefore, considered one of the ideal core strengthening workouts. It can engage your coordination, stability, and balance.
Go on all fours where your hand is directly below your shoulders, your knees right below your hips. Firstly tighten your core, lift your left leg and straighten up at the same level as your hip. At the same time, extend your left arm to shoulder length, palms facing down. Do not let your back arch and hold a neutral spine while your leg and arm extends. Pause and repeat with the opposite sides. Do this with 1 set of 8-12 reps.
The plank is a full body exercise that strengthens your shoulder, glutes, arms, legs and, of course, your core.
Here’s how you do it:
- Stand on all fours with your knees right below your hips and your hands below your shoulders.
- Straighten your legs, letting your feet stay at a feet hip-width.
- Tighten the core and hold this position for ten to thirty seconds.
- Repeat this about three to five times.
To sum up
The bridge pose can help train your abdominal muscles and also tone your butt and hips. It’s a good exercise for beginners who are just starting workouts. Crunch is the classic core exercise and is an excellent abdominal workout. Another variation is the bicycle crunch that trains your obliques, rectus abdominis, and hips.
The bird dog can work your back muscles and abs. It is known as the ideal core workout—the plank workout your full body, which includes your core, arms, legs, shoulder and glutes. In case of any health issue, we advise that you first consult a healthcare specialist. We hope these core-strengthening workouts help you achieve your fitness goals. Thank you for reading, and good luck!