There are multiple exercises to strengthen the entire core. In most cases, we can do them at home, in a park or the nearest square, since they do not require any equipment.
However, we will need some elements and perhaps even a professional trainer for others. So a good option is to go to the gym. Please do not wait any longer and discover the best exercises to strengthen this area with us.
Contents
What is the core?
Before fully entering the list of exercises, it is first appropriate to define what the core is. The word “core” comes from English and means ‘center’ or ‘nucleus.’ Therefore, we can say that it is the middle area of our body and comprises multiple muscles.
Many people believe that the core comprises only the abdominal muscles. However, the lumbar, pelvic, gluteal, and deep musculature of the spine are also included in this region.
A recent study from The Tohoku Journal of Experimental suggests that core stability is essential for proper weight distribution across the pelvis and spine. Therefore, working the core muscles is necessary to achieve excellent strength, balance, and a better posture. In addition, it will help us perform better in activities.
The most recommended exercises to strengthen the core
Strengthening the muscles in the central area is critical to achieving stability and gaining strength, giving us better performance in our activities. In addition, it will help to improve lower back pain, as suggested by a study published in the Journal of Athletic Training.
Exercises focus on all muscle groups to work the middle area. Here is a list of activities ideal for strengthening the core and achieving a strong, stabilized body.
1. Abdominal planks
The plates work with the weight of our own body and help increase strength. We can perform isometric or dynamic planks. It is essential to achieve and maintain the correct position for the stipulated time so resistance prevails.
These are some abdominal plates that we can do at home:
- Traditional: face down, forearms on the floor, legs straight, and toes supported.
- Inverted or supine: lying on your back, with your arms outstretched and your hands resting on the floor, legs straight, and heels as a support point.
- Lateral: we lie on our sides. One foot is placed on the other; that is, only one foot remains on the ground. We use only one hand for support, while the other can go to the waist. The torso should always remain straight.
- Dynamic: performed with coordinated movements. The most common are the traditional dynamic, the caterpillar walk, and the Superman plank.
- A Pilates ball: is very similar to the traditional plank; however, you must rest your hands on it, generating more pressure on the core.
- With a touch of the shoulders: the position will be that of the traditional plank, only with the arms extended, without the forearms touching the ground. Then, one of the shoulders will be connected with the contralateral hand, and this movement must be alternated.
2. Leg raises
The easiest way is to do this exercise lying on a mat or the grass, in the face-up position. The hands are placed under the hips or at the sides of the body, and the straightened legs move up and down simultaneously in a controlled manner.
Lowering our legs should not touch the ground, which will keep the abdomen in tension. The rectus abdominis, deep transverse, and dorsal muscles are worked on.
3. Abdominal wheel
The abdominal wheel has two grips. To perform the exercise, we must position ourselves on our knees, take the grips and slide with our arms stretched forwards and backward in an alternate and controlled manner.
The further we stretch the trunk, the more activity the muscles in the middle area will have. It is ideal for toning the muscles, increasing physical resistance, and burning calories.
4. Climbs or climbers
Also called mountain climbers, they are an exercise combining isometric plank with elevations, in this case, on the knees. It helps strengthen the muscles of the entire body and, of course, the core.
This is how the escalation is done step by step:
- We lie face down in a plank position.
- Arms and legs should be extended, with the support of the hands and balls of the feet.
- We must keep the torso straight.
- We raise one knee diagonally to bring it towards the opposite elbow.
- Then the other knee to the other elbow.
- The exercise is repeated alternately until the series is completed.
5. High pulley crunch
This movement is done on a machine. We must pay attention to the posture and the weight we use to avoid injuries.
It is essential to consult with a trainer to do it correctly. The idea is to start with moderate or low loads and increase them progressively.
Here’s how to do it step by step:
- We kneel under the pulley.
- We take the pulley with both hands and hold it behind the neck.
- We curve the body forward in an abdominal crunch movement.
- We return to the starting position in a controlled manner.
- The exercise is repeated the stipulated number of times.
6. Static bridge
This is another simple but effective exercise to strengthen the core. To do it, you must lie on the floor with your legs bent so your feet are close to your buttocks. The arms should be kept straight on each side of the body.
Once in this position, you must raise the pelvis, hold for a few seconds, and then return to the starting position. You should do at least ten repetitions in each set. To increase the difficulty, you can raise one leg while lifting the pelvis and alternate them in each repetition.
This exercise targets the muscles in the posterior core area. If you want to perform it properly, you should lie on your stomach on a solid surface, with your legs extended behind you and your arms extended or bent, but always in front of your head.
Once in this position, you must raise the trunk around 45° and hold this position for a few seconds; then, you can return to the starting position. To add difficulty, you can increase both legs while you submit the trunk.
8. Army drags
It is a combination of traditional planks and mountain climbers. You have to get into a plank position, then bend your elbows and stick them to the floor. Finally, you must advance in this position a certain distance, just as the military does in the army.
9. Hollowman
This is a variant of the leg raise exercise. To do this, you must adopt the same starting position as in the previous case; then, you must submit your legs to 45° from the ground and your trunk toward your knees. Finally, you should return to the starting position slowly.
It is advisable to start with a few repetitions and gradually increase the replays when you gain more resistance. For more difficulty, you can raise your arms off the ground.
10. V-Ups
It is one of the ideal exercises to strengthen the anterior muscles of the core. The starting position is lying on your back on the floor with your legs straight and arms extended overhead. Then, it would be best to raise both the legs and the trunk to form a V with your body.
11. Touch of ankles
It is an excellent exercise to work the oblique abdominal muscles. To do this, you must lie on the floor with your knees bent and your arms on each side of your body. Then, you will raise your shoulders and touch your ankles with each hand, making lateral movements.
12. Bicycle
It is probably one of the most well-known exercises to strengthen the core. You have to follow these steps:
- Lie on the floor with your legs bent and both hands behind your head.
- Raise your legs, forming a 90° angle between your knees and hips.
- Elevates the trunk above the floor level.
- Try to touch your right knee with your left elbow while extending your right leg.
- Repeat the movement but with the opposite side.
13. Star Crunch
To perform this exercise, you must lie on the floor with all the extremities extended, forming a kind of X with your body. Then, you must raise your right leg as much as possible and try to touch your foot with your left hand.
You must repeat the movement several times on each side to activate your core muscles properly. The idea is not to try to flex either the knee or the elbow in any direction.
14. Traditional abdominal crunch
Despite the myriad of core -strengthening moves, sometimes it’s best to stick with the traditional, which is why the last exercise is the abdominal crunch. Its realization is straightforward; you have to:
- Lie on the floor face up.
- Bend your knees without taking your feet off the ground.
- Place your hands behind your head, keeping your elbows open.
- Raise the trunk to the knees and slowly return to the ground.
Professional supervision is essential.
There is not enough evidence, under scientific criteria, about the common characteristics of intensity, volume, or frequency of training in core exercise programs, according to a study published in 2015 in the Andalusian Journal of Sports Medicine. Therefore, it is ideal that a professional determines the number of series, repetitions, and external loads per exercise after a diagnostic evaluation.
In the same way, these types of exercises must have the constant supervision of a specialist. Since the core area, the latter is of great anatomical and functional relevance to the human body.
Benefits of training the core area of the body
Strengthening the core area brings multiple benefits for general health. Also, we improve posture and tone the muscles in the aesthetic role. On the other hand, this must be complemented with different activities and accompanied by a specific diet within the framework of healthy habits.
These are some of the benefits that exercise to strengthen the core offers us :
- Improve coordination.
- Gives more balance.
- A better body posture is achieved.
- Calories are burned.
- Increases muscle strength.
- It helps prevent injuries.
Give credit to your body and your life!
It is better to start with the less demanding exercises if we are beginners. Little by little, we will begin to strengthen the muscles.
We can resort to the more complex as we feel better and progress. The most important thing at the beginning is to achieve the correct postures and techniques. If we do a lot of repetitions or add loads but don’t exercise the right way, we risk injury.
Finally, whenever we start an activity, we depend on ourselves. Focus on your goals and organize your routines to dedicate a moment of the day to exercising the body, which will benefit the rest of your activities.
Do not forget that, to be worthwhile, you must be constant and accompany the activity with an optimal diet, healthy habits, and good rest. It’s time to start giving balance to your body and your life!