Core strengthening exercises are essential for enhancing the strength of muscles in the midsection, including the abdominal muscles, back muscles, and pelvic muscles. A strong core facilitates the performance of many physical activities.
You can perform core-strengthening exercises on a mat or exercise rug. Breathe deeply and freely while doing each exercise. Focus on engaging the deepest abdominal muscle, the transverse abdominis, which contracts when you cough.
If you have back problems, osteoporosis, or other health conditions, consult your doctor before starting core-strengthening exercises.
Abdominal Crunch
Abdominal crunches are traditional exercises that help strengthen the core.
How to perform:
- Lie on your back and place your feet against a wall so that your knees and hips are bent at a 90-degree angle. Engage your abdominal muscles.
- Lift your head and shoulders. To avoid straining your neck, cross your arms over your chest instead of placing them behind your head. Hold this position for three deep breaths.
- Return to the starting position and repeat the exercise.
Bridge Exercise
The bridge exercise strengthens multiple core muscles simultaneously.
How to perform:
- Lie on your back with your knees bent. Keep your back in a neutral position—neither arched nor pressed against the floor. Avoid tilting your hips and engage your abdominal muscles.
- Lift your hips off the ground so they align with your knees and shoulders. Hold this position for three deep breaths.
- Return to the starting position and repeat.
Single-Leg Abdominal Press
This is another effective core-strengthening exercise.
How to perform:
- Lie on your back with your knees bent. Keep your back in a neutral position and avoid tilting your hips. Engage your abdominal muscles.
- Lift your right leg off the floor until your knee and hip are bent at a 90-degree angle. Place your right hand on your right knee.
- Push your hand against your knee while using your abdominal muscles to resist the movement. Keep your arm straight. Hold this position for three deep breaths.
- Return to the starting position and repeat on the left side.
Double-Leg Abdominal Press
Once comfortable with the single-leg press, try the double-leg press for an added challenge.
How to perform:
- Lie on your back with your knees bent. Keep your back in a neutral position and avoid tilting your hips. Engage your abdominal muscles.
- Lift both legs off the ground, one at a time, until your knees and hips are bent at 90 degrees. Place your hands on your knees.
- Push your hands against your knees while using your abdominal muscles to resist the movement. Keep your arms straight. Hold this position for three deep breaths.
- Return to the starting position and repeat.
Quadruped Arm and Leg Raise (Bird-Dog Exercise)
This exercise strengthens the core and improves balance.
How to perform:
- Start on your hands and knees. Position your hands directly under your shoulders and keep your head and neck aligned with your back. Engage your abdominal muscles.
- Lift your right arm and extend it forward. Hold for three deep breaths. Lower your arm and repeat with the left arm.
- Lift your right leg and extend it backward while keeping your core engaged for balance. Hold for three deep breaths. Lower your leg and repeat with the left leg.
- For a greater challenge, lift your left arm and right leg simultaneously, then switch sides.
Modified Plank
The modified plank is an excellent core-strengthening exercise.
How to perform:
- Lie on your stomach and lift your body by supporting yourself on your forearms and knees. Keep your head and neck aligned with your back, with your shoulders directly above your elbows. Engage your abdominal muscles.
- Create resistance by pressing your elbows and knees towards each other without moving them. Hold this position for three deep breaths.
- Return to the starting position and repeat.
Side Plank
The side plank enhances stability and strengthens the muscles along the sides of your body.
How to perform:
- Lie on your left side and lift your body while supporting yourself on your left forearm. Keep your left shoulder directly above your elbow, and maintain a straight line with your shoulders, hips, and knees. Rest your right arm along your side.
- Engage your abdominal muscles and hold for three deep breaths. Repeat on the right side.
- For a more advanced variation, support yourself on your left hand instead of your forearm, raise your hips, and extend your right arm towards the ceiling. Hold for three deep breaths, then switch sides.
Superman Exercise
This exercise targets the lower back muscles.
How to perform:
- Lie on your stomach with a rolled towel or small pillow under your hips for support. You may also place a folded towel under your head. Engage your abdominal muscles.
- Lift your right arm off the ground and hold for three deep breaths. Lower your arm and repeat with the left arm.
- Lift your right leg off the ground and hold for three deep breaths. Lower your leg and repeat with the left leg.
Conclusion
Performing core-strengthening exercises regularly helps improve overall stability, posture, and physical performance. Aim for one set of each exercise, with 12–15 repetitions. Always consult a healthcare professional before starting a new exercise routine, especially if you have existing medical conditions.