Many people want to strengthen their core but they can’t do it because they don’t know the best core exercises. Research shows that the core affects your posture, balance, and stability. In contrast, some people believe that the core does not include abs.
I think they are wrong because my research says something different. So, when it comes to best core exercises, first you need to understand what the core is. It consists of muscles in your abdomen, chest, and pelvis. Let me talk about the parts of the core before I tell you about the best core exercises. Read on!
What does the core have?
The core contains the erector spinae, which is a muscle in your back. It extends the trunk and supports a person to stand up straight. The core also contains the rectus abdominis, which is muscle commonly known as the “Six Packs.”
Keep in mind that the core has internal oblique as well as external oblique. These allow you to bend or rotate your truck. The Transverse abdominis is another part of the core that wraps around your front. Also, it wraps around the side of your truck. The purpose of this to provide stability to your pelvis.
When you perform the best core exercises, you stabilize your body. Such exercises can also support your spine and improve your fitness.
Best core exercises for beginners
For those who want to strengthen their core, but don’t know where to start, I have compiled a list of the best core exercises for them. In other words, they are known as the beginner moves. Let me talk about them one by one. Continue reading!
Bridge
The bridge is the pose that activates your glutes. This is an exercise that helps you lift your hips. Not only does it train your core, but it also tones your thighs and buttocks. So, you can start this exercise on your back. Bend knees and then plant your feet on the mat at hip-width. Make sure you place your hands at the sides and your palms down.
Now, tighten the glutes and core as well raise your hips. The purpose is to keep your knees in line. Well, I must tell you that this exercise will strengthen your core. Make sure you hold this position for at least 30 seconds. If you can’t hold it for that much time, you can hold it for 10 seconds.
Crunch
Crunches are one of the best core exercises. For decades, people are doing this exercise to make their core strong and healthy. It is an exercise that involves you to lift the upper body to work on your abs. If you have lower back pain, make sure you do this exercise with care. So, as a beginner, you can move slowly and workout for a few reps.
I recommend you to start the exercise on your back and bend your knees. While you are in this position, plant your feet on the mat and keep them at hip-width. Now, line up your spine and head. Make sure you cross the arms across your upper body – i.e. the chest area.
Next, you have to tighten your core as well as relax the muscles of your neck and shoulder. Also, you have to tuck in the chin and then slowly lift your upper back. However, you need to keep the low back, feet, and pelvis on the mat or floor. For a few seconds, you have to pause and hold this position.
Now, slowly lower the upper back so that you can return to the normal position. I recommend you to start this with only one set and do at least 12 reps. It is because this is an exercise that works perfectly for beginners.
Plank
Plank is one of the best core exercises. I tell you what this is one of my favorite workouts and I also recommend it to my readers. So, it is also a full-body workout that specifically targets your core and abdomen. Likewise, it is an exercise that makes your arms, back, legs, glutes, and shoulders stronger than ever.
You can start this exercise with your hand below the shoulders. Make sure your knees are also below the hips. Now, you have to keep your legs straight and also your feet apart. The distance should no more than hip-width. Now, tighten your core and hold this position for at least 30 seconds. If you have difficulty doing this, you can always shorten the time. In that case, I recommend you to reduce the time to 10 seconds.
Supine Toe Tap
Another exercise that I consider one of the best core exercises for your abs and other parts of the body. It is a Pilate’s workout that helps you engage the core muscles. At the same time, you can work on your arms, legs, glutes, and hips.
The exercise also places minimal pressure on your lower back. However, if you have low back pain, you must do an alternative exercise. I think the best one is crunches when it comes to an alternative workout.
Anyway, if you want to do this workout, you can start on your back and then lift your legs. Remember, you have to bend your knees at 90 degrees. Now, place your hands at the side and keep your palms down.
Once you are in this position, you have to tighten your core and lower your foot. Now, gently tap the mat or floor while keeping the leg still. Again, it is important to know that you have to keep you back flat.
Moreover, raise your leg so that you can return to the normal position from where you have started. Now, repeat the exercise with your other leg so that you can maintain the balance. Make sure you do at least one set and 12 reps. On the other hand, if you can’t do this, you can keep the number of reps to 5 or 8.
Bird dog
Do you know why the bird dog is one of the best core exercises? Let me tell you about it. Well, it is an exercise that keeps your abs and back muscles engaged. It is also an ideal move that can strengthen your core. However, this exercise requires you to focus on your balance, stability, and coordination. Without focusing on these aspects, you can’t do this exercise.
So, to do this exercise, you can start on all fours and keep your hand below the shoulders. Make sure you keep the knees below the hips. Now, it is important to tighten your core and lift the leg to the hip level.
At the same time, I recommend you lift and extend your other arm to the shoulder level. Now, keep the palm down and pause for a few seconds. You can repeat the exercise several times to get the most out of it.
You can start with one set and 12 reps. However, when you master this exercise, you can increase the number of reps. I recommend 20 reps or 24 reps after you have practiced the exercise enough.
Best Core Exercises for Experts
Mountain climber
One of the best core exercises that you can do, it combines the plank with movements of the knee. So, it is an excellent workout that you can do to strengthen your core. At the same time, research shows that the work out can also balance your core muscles.
When you want to do this exercise, make sure you follow the steps so that everything goes smoothly. To do this move, you can start in the plank position. But, make sure you keep the hands at the shoulder level or below it. I suggest keeping them below your shoulder is the best position.
Now, tighten your core and lift the right knees and make sure it is towards the chest area. Moreover, the next step is to keep the back straight and position your hips downward. Now, you can return the right leg to the normal position from where you have started.
So, lift the other knee and keep it close to your chest. You can continue with alternating legs. You must do one set with 12 reps. However, you can increase the number of reps depending on your stamina.
Warrior crunch
It is another exercise that I consider the most important one for your core muscles. Well, honestly, I must say that it is one of the best core exercises. I always do this exercise to keep my core stronger and healthier.
So, the point is that I will never hide this exercise from my audience because this is the one that will help you to make your core stronger. It the variation of the crunch that works on your lower body and the core. The exercise also strengthens your quads, glutes, and thighs.
You can start this exercise by standing with your feet and keeping it wider than the width of the shoulder. Make sure your toes are outward. Now, put your hand behind the head and open the chest. Next, you have to tighten the glutes and the core. Bend the knees until the thighs are in a position that is parallel to the mat or floor.
Now, you can bend your torso to the side and move the right elbow towards the right thigh. The next step is to repeat the exercise on the left side. When it comes to this exercise, I recommend starting with at least one or two sets and keeping the number of reps to 15.
Side plank with rotation
As far as the best core exercises are concerned, this is an excellent workout that is the advanced version of the plank. Not only does this exercise strengthen your arms, but it also keeps the obliques and shoulders stronger. The exercise combines as side plank with your arms’ movements.
So, to do this exercise, first, you have to lie on the right side. Keep the right forearm in a position that is below the shoulder. Now, extend the legs and keep the right foot on top of the left foot. Next, it is time to tighten your core.
Moreover, you have to lift the hips to make a straight line with the rest of your body. While you are in this position, it is important to raise the left arm. Rotate the torso towards the mat or floor as well as bring the left arm under the body. Again, rotate your torso and keep the left arm straight and then return to the normal position.
You can start with one set and do 12 reps in it. On the other hand, if you are an expert athlete, it is important to do at least three sets and keep the number of reps 15 to 20 in each set.
Bicycle crunch
Last but not the least, this is a great core exercise that can strengthen your abdominal muscles. Not only does it make them stronger, but it also burns fat in your abdominal area. You can start on your back and then bend your knees. Just like crunches, keep the feet on the mat or floor and maintain the hip-width.
Now, line up your spine and head so that you can place both your hand behind the head. Keep the elbows in a position that points to the sides. Make sure you tighten the core and move the shoulders back and down. Now, bend your right knee and keep the chest extended to your left leg.
Tap the left shoulder on the mat and switch your legs. You can continue this exercise with alternating elbows and knees. I recommend starting with one or three sets and do 12 or 15 reps in each set.
Conclusion
In conclusion, in my opinion, these are the best core exercises that you can do at home or the gym. However, motivation is key and consistency is your strength. So, it all depends on how diligent and hardworking you are when it comes to performing these best core exercises. Thank you for reading this article. Until the next time!
