Let’s dive deep into the world of core strength which so much more than just chiseled abs.
Your core is the foundation of your entire body. It’s the central hub that provides stability and support for everything you do, from the mundane tasks of daily life like carrying groceries or bending down to pick up your kids, to the explosive movements you might make during exercise. A strong core can improve your posture, reduce back pain, and even enhance your athletic performance by transferring power more efficiently.
But forget endless crunches on the floor that leave you feeling sore and frustrated! We’ve got five functional core exercises that will challenge you in a whole new way and get you results that translate to real-world strength. So, whether you’re a complete fitness beginner or a seasoned gym rat looking for a fresh challenge, these exercises are for you.
Let’s unlock your powerhouse and build a core that supports you in everything you do!
1- Plank
The plank is a classic core exercise for a reason. It works your entire core, including your abs, obliques, and lower back. Here’s how to do it with proper form: Start in a push-up position with your forearms on the floor, elbows stacked directly under your shoulders. Keep your body in a straight line from head to heels, engaging your core by pulling your belly button towards your spine. Hold for 30 seconds to 1 minute, or as long as you can maintain good form. If you’re a beginner, you can start on your knees until you build up the strength for a full plank.
2- Bird Dog
This exercise might sound playful, but it’s a fantastic way to strengthen your core and improve spinal stability. Start on all fours with your hands shoulder-width apart and knees hip-width apart. Keep your back flat and core engaged. Extend one arm straight out in front of you and the opposite leg straight out behind you, keeping both limbs parallel to the floor. Hold for a few seconds, then switch sides and repeat. Focus on controlled movements and don’t let your back arch or sag.
3- Side Plank
This variation of the plank targets your obliques for a sculpted midsection. Lie on your side with your forearm directly under your shoulder and legs stacked on top of each other. Lift your hips off the ground, forming a straight line from head to heels. For an added challenge, lift your top leg a few inches off the ground. Hold for 30 seconds to 1 minute per side, or as long as you can maintain good form. If a side plank is too difficult, you can perform this exercise on your knees with your hips stacked.
4- Dead Bug
This exercise might look simple, but it’s a real core burner that engages your deep core muscles and improves stability. Lie on your back with your knees bent and feet flat on the floor. Extend one arm straight out towards the ceiling and the opposite leg straight out towards the ground. Slowly lower your arm and leg towards the floor, keeping your lower back pressed into the ground. Before your arm and leg touch the floor, reverse the movement and bring them back to the starting position. Repeat with the other arm and leg. Focus on controlled movements and keep your core engaged throughout the exercise.
5- Hollow Body Hold
This isometric exercise strengthens your entire core and improves overall body tension. Lie on your back with your knees bent and feet flat on the floor. Lift your shoulders and lower back a few inches off the ground, engaging your core to create a slight “dish” in your lower back. Extend your arms straight out overhead, palms facing each other. Hold this position for as long as you can maintain good form, aiming for 30 seconds to 1 minute. If this is too challenging, you can modify the exercise by keeping your knees bent and bringing your arms alongside your body.
Pro Tip: Remember, quality over quantity! Throughout this article, I’ve emphasized the importance of proper form and engaging your core during each exercise. It’s better to perform a few repetitions with perfect form than many with sloppy technique. You can also adjust the number of sets and repetitions based on your fitness level. Beginners might start with 2-3 sets of 8-12 repetitions, while more advanced individuals can aim for 3-4 sets of 15-20 repetitions.
