Core strengthening exercises you must do

Core strengthening exercises are designed to improve and tone the core muscles. It’s essential to have strong core muscles for better balance, stability, good posture, and overall physical fitness.

However, there are different levels of core strengthening exercises, and you should focus on those that suits your fitness level.

Best core strengthening exercises

Exercises (Photo via Unsplash/Carl Barcelo)

The following are some of the most common yet most impactful core strengthening exercises that you can do.

Before attempting these exercises, be mindful that some of them can be taxing for the core muscles, so you do not need to attempt all of them in a single session.

Plank

Go into a push-up position.
Balance yourself on your forearms (elbows on the floor) and toes.
Keep your back strong, and engage your core muscles.
Hold the position for at least 30-45 seconds before relaxing.

Russian twist

Sit on the floor with knees bent. Keep your feet pressed to the floor.
Hold a weight or medicine ball, and lean slightly backwards.
Engage your fire muscles, and twist your torso from side to side.
Do it at least 15 reps on each side before relaxing.

Bicycle crunch

Lie on the mat, and keep your hands behind your head.
Engage your core, and slight lift your legs and upper body.
Bring your right knee close to your chest while your left leg remains extended.
At the same time, move your left elbow across your upper body towards your right knee
Your right elbow should remain flared outwards.
Bring your left knee towards your chest as you move your right leg back to the starting position.
At the same time, bring your right elbow towards your left knee.
You will complete one rep after you’ve done it on both your left and right side.
Try to do at least 15 reps before relaxing.

Dead bug

Lie on the floor. Keep your arms extended towards the ceiling.
Bend your legs from your hips and knees so that the lower leg is parallel to the floor while the quads are parallel to the arms.
Extend your right leg outwards while your left hand moves backwards (overhead).
As you bring your right leg to the starting position, extend your left leg forward.
At the same time, bring your left hand to the starting position, and push your right hand over your head.
You will complete one rep after you’ve done both the left and right side
Complete at least 12-15 reps before relaxing.

Side plank

Turn to one side. Keep legs stacked on top of each other.
Lift your body, and balance it on your elbow and feet.
Extend the other arm towards the ceiling.
Hold the position for 30 seconds before relaxing and repeating on the other side.

Hanging leg raise

You will need access to an overhead bar for this exercise.
Hold the bar with your palms facing outwards. Let your body hang, and use your core muscles to stabilize it.
Use your core muscles to lift your legs in front of you.
Hold the position for two seconds before lowering your legs and repeating the exercise

Each of the aforementioned exercises should be repeated 12-15 times for 3-4 sets. Nevertheless, you can choose your own pace and push the numbers as you become stronger.

Core strengthening exercises for beginners

Planks (Photo via Unsplash/Olivia Bauso)

If you’re a beginner, ease your core muscles into high-impact exercises. Here are some of the core strengthening exercises that can help prepare your muscles for advanced movements.

Flutter kicks
Glute bridge
Crunches
Toe touch
Planks

Most of these exercises can be done with advanced movements too. However, as a beginner, you must focus on the basic variations of the exercises. As your core becomes stronger, move to advanced levels to continue challenging the muscles.

Core strengthening exercises for lower back pain

One of the benefits of core exercises is that some of them are rather helpful in improving the lower back and reducing lower back pain. Here are some of the core exercises that can help with lowering back pain.

Cat-cow stretch
Pelvic tilts
Bird dog
Bridge

Benefits of a strong core

When you’re adding core strengthening exercises to your routine, of course, it’s to make the core muscles stronger.

However, it’s a motivation and boost to add the core strengthening exercises to your routine if you know the benefits of having strong core muscles. Here're some of the benefits you should be aware of:

Better posture

When you have a strong core, your posture becomes better due to better support to the spine and better body alignment.

Reduced back pain

When you have strong core muscles, it helps with supporting the lower back and reducing risk of back pain and injury.

Improved stability and balance

As a strong core helps with maintaining proper form, it helps with performing compound exercises and other movements as well.

Better performance in everyday activities

Everyday activities like lifting, bending, and twisting become much easier with a strong set of core muscles.

Edited by Bhargav