Fitness professionals have varying opinions on how to train for optimal health, but one thing they all agree on is the importance of a strong core, which you can get from core stability exercises. You've probably seen info about core strength on TikTok or heard your favorite instructor refer to it as you hold a plank for what seems like an eternity, but you may not know exactly what having a strong core means — or how, exactly, to get one.
Your core is like the roots of your favorite plant. Strong and sturdy roots keep the plant stable and support the weight of the plant as it grows. The same can be said for your core, which is often considered the source, or root, of all movement. Every time you bend down to pick something up off the ground, reach for something in the back seat of your car, or lift something overhead, your core is working. The well-trained core is essential for optimal performance and injury prevention, Stuart McGill, PhD, explained in a 2010 review in the Strength and Conditioning Journal. No matter your fitness goals, having a strong and stable core is crucial.
The thing is, not every abs exercise builds deep core stability and strength. Crunches, for example, work your rectus abdominis — the superficial muscle on the front six pack section of your abs — but do nothing to target your deep core muscles (aka the transversus abdominis), the ones key for a strong foundation. To really activate those muscles, cultivate a mind-core connection, and build functional strength, you'll need core stability exercises.
Stability Ball Exercises For A Crazy Strong Core
Not sure what those are? To help you out, tapped personal trainers and physical therapists for their go-to core stability exercises. Check them out ahead.
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Your Core Strength And The Transverse Abdominis Muscle
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Best Abs Exercises To Add To Your Core Workouts, From Trainers
As simple as that sounds, it can be confusing to know exactly what your core is and which exercises can help you build a better one. The team at Adventure Fitness Athletic Club is here to help! Our personal trainers can show you many ways to strengthen your core by using our wide range of gym equipment and attending some of the many fitness classes we offer at our gym in Thornton.
In this blog, we’ll define what your core is and list 9 exercises you can try either at the gym or at home to give you more of the core you’re looking for.
Contrary to popular belief, your core is not limited to your abdominal muscles — it’s also made up of muscles around your pelvis and in back. Your core includes these muscle groups:
Core Muscles Strengthening Exercises
By keeping all of these muscles strong, you can stabilize your body, enhance your fitness, improve your balance and posture, support your spine, and prevent back pain.
The following exercises are beneficial for people of all fitness levels. If you need help learning these moves and perfecting your form, please feel free to ask a member of the AFAC staff anytime for assistance. Our personal trainers are always happy to help our gym members!
The ab roller, also known as an ab wheel, an exercise tool that’s been around for years. The benefit of the ab roller is that it allows you to train your entire core — including your abs and your lower back — as one unit. The ab roller exercise is not easy to perform, however, so you might need to slowly progress from an easier ab wheel rollout to a more difficult one over time.
Abdominal Muscles: Names, Location, And Function
As a beginner, start on your hands and knees, holding the ab roller on each end under your shoulders. Slowly push your hips forward, and then extend your arms forward as far as you can go, straightening your body without falling down flat on the ground. When you feel your arms tire, pull the wheel and your hips back to the starting point, making an ab “crunch” move as you pull the wheel back in. As you get stronger, you’ll be able to extend your body farther out and do more reps. Advanced ab roller users are able to perform the exercise in a full plank position, with their knees off the ground and balancing on the balls of their feet.
Lie face up on the floor with your knees bent and your feet placed flat on the floor. Squeezing your glutes and pressing your heels into the floor, raise your hips until your body forms a straight line from your knees to your shoulders. Hold that position for a second, and then slowly lower yourself back to the starting position. This completes one rep.
The plank is a simple bodyweight exercise that strengthens your core, arms, shoulders, and glutes. Planks can also improve your posture. To perform a standard plank, place your hands directly under your shoulders, straighten your arms, and hold your body in a straight incline on the balls of your feet, as if you’re about to do a push-up. Squeeze your glutes and legs to stabilize your body. Your head and neck should be in line with your back. Hold this position for as long as you can, starting with 20 seconds per day and working your way up to 4-5 minutes per day.
Standing Abs Exercises
To do a forearm plank, place your forearms on the floor with your elbows directly under your shoulders and hold the rest of your body the same as you would with a standard plank.
The side crunch focuses on the internal and external obliques. Although side crunches are touted as a way to reduce love handles, there is no evidence to support this claim, but they are still an effective workout for your core.
To perform a side crunch, lie on your side with your legs bent and your arm on the floor extended in front of you for support. Rest your other hand on your head for balance. Then, lift your upper body, bringing your top elbow as close to your hip as you can. Lower your body and repeat. Switch sides to get a balanced workout.
Core Strengthening Exercises You Can Do At Home
The bird dog exercise improves stability and relieves lower back pain by strengthening your core, back, and hip muscles. It’s also good for increasing your range of motion and promoting better posture. To perform a bird dog, start on all fours with your hands below your shoulders and your knees below your hips. Lift and straighten out your right leg behind you to hip level. At the same time, lift and extend your left arm out in front of you to shoulder level, keeping your palm down. You can hold your leg and arm out for a few seconds before lowering them, or for a more challenging exercise, you can touch your left elbow to your right knee, and then extend both of them long. Do as many reps as you wish and lower them to the ground. Then repeat with the left leg and right arm.
This exercise works many of your core muscles including the rectus abdominis, external obliques, and internal obliques. Holding a medicine ball or weight increases the intensity of the exercise and gives your core a really good workout.
Sit on the floor with your knees bent and feet flat on the floor. You can raise your feet off the floor to increase the difficulty of the exercise. Tighten your abs and sit at a 45-degree angle. Hold a weight or medicine ball directly in front of you with both hands. Contracting your abs, twist your body slowly to the right as if you’re trying to touch the medicine ball or weight on the floor beside you. Pause for a moment, and then contract your abs to return back to the center position, and then try to touch the medicine ball or weight to the floor on the other side. Repeat for as many reps as you wish to do.
Best 2 Abs Exercises For Your Core
Flutter kicks target your lower abdominal wall. Lie on your back and extend your legs straight in front of you, holding them off the ground at a 45 degree angle.
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