Best Exercises To Build A Stronger Core Muscles
Many of us love to focus on activities that will give us a six-pack or well defined abdominals that we can show off at the beach. That said, it is far more important to have strong abdominals and a strong core than it is to have a six-pack. You need a strong and functional core to hold your body upright and to live an active life free of injury and pain.
There are several exercises you can try to strengthen your core. These include Push-ups, Planks, and toe taps. You can also do hollow body holds, which allow you to lean back and create a 45-degree angle with the floor. These exercises are great for strengthening the front and back of your core.
Core muscles help us maintain posture and balance. We use them in every action, step, and breath. Keeping your core strong helps you maintain good posture and prevent lower back pain. It also helps you stand and bend sideways. To build a stronger core, start doing exercises that target your entire core.
Another exercise that targets the abdominal area is the dead bug. This exercise is difficult to perform wrong but it tests the core muscles. The key is to lie on your back and engage your abs while keeping your knees on the floor. Then lift your right leg up, driving your heels towards the floor. Continue this exercise for fifteen reps on each side. The benefits of this exercise can be seen over time, including improved posture and better balance.
Continue reading to see some of our other recommendations for great core exercises.
Push-ups
Despite their name, push-ups are one of the most effective exercises for strengthening the core. They are not only effective at building a stronger core, but they also help increase your training volume and power. Add a few to the beginning of your workouts, and you'll soon see the benefits. Not to mention they're one of the easiest exercises to learn, too!
In addition to strengthening your core, push-ups help build stronger chest muscles. They work different muscle groups, including the pectoralis major and minor, which make up the chest. While push-ups require no special equipment, you should make sure you do them properly to avoid injury. There are several variations you can try, too, so you can customize your workout to focus on specific muscle groups.
To start, do one repetition of the traditional push-up. This will help increase the strength of your arms, allowing you to perform more reps of the same exercise. This is also an excellent exercise for your core since you don't need any equipment, and it can help you develop your lockout and bottom-of-the-press strength. To maximize your results, perform half-rep push-ups while maintaining your stance.
While doing push ups your core muscles are constantly engaged and keep your body from falling on the floor during the movement.
Planks
For beginners, planks are the easiest core exercise to learn but can be very challenging. If you can't maintain plank position for two minutes, you probably don’t have optimal core strength and need to add more planks and ab exercises to your training routine. Advanced users can hold planks for several minutes at a time by bending the knees and keeping the back straight. Halfway planks are an isometric exercise that targets the quadriceps.
There are several variations of planks, and each variation benefits different parts of the body. For example, side planks target the obliques and the rectus abdominis while a traditional plank works the midsection. Aside from core strength, side planks also improve cardio conditioning. There are several ways to perform planks and they are suitable for all levels of fitness.
A basic plank is the most common exercise. Start by holding a plank position and then extend your left arm straight out in front of you. While doing planks, remember to engage the muscles in your core to keep yourself stable. The plank also targets muscles in the chest, arms, and back, including your rectus abdominis, transverse abdominis, and your quadriceps.
Planks work your abs isometrically, which means they engage all of the major muscles of the core. They protect the spine and erect posture. They are also more efficient than sit-ups and crunches, which isolate just a small part of the core. That means that you can burn more calories with planks.
Toe taps
There are several variations of toe taps. The standing version is the most challenging, while the vertical version is easier and can be added to any fitness routine. If you're unsure of how to do the toe tap, seek the advice of a fitness professional or physical therapist. Alternatively, you can do all three versions. These exercises strengthen your core muscles and build your balance and speed.
Pilates toe taps are among the most popular exercises for building a stronger core. The toe tap is the best Pilates move because it targets multiple muscles in the core. It can also be performed as a warm-up exercise for other abdominal exercises. It is also one of the most accessible core exercises because it doesn't put too much pressure on your lumbar spine. Lastly, the toe tap can be done as a self-directed Pilates sequence, which is beneficial for people with limited mobility or lower back issues.
Single Leg Toe Taps: Another great exercise for the core is the Single Leg Toe Tap. This exercise is similar to the Alternating Toe Tap, but it involves a single leg. Single Leg Toe Taps are another variation of the toe tap, which is a beginner-level core exercise.
Anti-rotation exercise
Do you want to build a stronger core? Then you should try anti-rotation exercises. The stability press is one such exercise. Though it might look easy, this exercise works your glutes, obliques, and lower back. In addition to strengthening your core, this exercise is great for people with knee, hip, or back pain. Listed below are some examples of anti-rotation exercises.
In addition to targeting your core directly, anti-rotation exercises also target your hamstrings and hips. You can incorporate these exercises into your warm-up routine or training sessions to build a stronger core. These exercises will target the entire core, including the lumbar spine, which has a limited range of motion. By strengthening your core without rotating your torso, you'll improve the way your body moves and reduce your risk of injury.
A strong core is vital to a strong swing. This exercise will improve your power and stability, so you should train both sides of the body. The key is to know how to do them properly and perform them consistently. You'll be amazed at the results! In just a few weeks, you'll see how much stronger your core will become! And when you perform an anti-rotation exercise, you'll be able to do the same things as you did with a traditional rotational exercise - but in a completely different way!
Another anti-rotation exercise to build a stronger and more stable core is the plank shoulder tap. This move requires a strong core and glutes to maintain balance while standing and moving in a straight line. In addition, it is a great core exercise for recovering from an injury. You can even try anti-rotation exercise after a run.
Isometric hold
Isometric holds are a great way to build a stronger core, because they train your body's stabilizing and supporting muscles to keep you in control during a workout. As long as you can hold the exercise for a set amount of time without moving your body, you've successfully built a stronger core. Isometric exercises can be performed equipment-free, or with the use of free weights or specialized isometric equipment. The challenge and difficulty of isometric exercises can be increased by varying the intensity of one variable at a time.
Besides building core strength, isometric hold exercises can help you master the art of push-ups. Begin in a plank position, and lower your elbows to 90 degrees. Hold this position for a few seconds. This will strengthen your upper body without the help of a gym or heavy weights. Performing isometric holds requires a strong core and mental discipline to get the most benefit.
For beginners, one isometric hold exercise is the table top crunch. This exercise is very effective for building a stronger core and is safe to do on a tabletop. It's also known as the dead bug hold. To perform the table top crunch, you need to lay flat on a mat, with your legs extended and your hips aligned. Then, you can slowly lift your body off the mat, while maintaining a neutral spine. You can hold this position for ten to fifteen seconds.
Written By: Coach Clinton
For more examples and videos search for some on YouTube or at Grief Escapes.
