Exercises such as bridges, crunches, and planks engage the various core muscles. Working these muscles can improve a person’s mobility, spinal and trunk stability and support daily activity. The maintenance of high fitness levels and tracking it through measured techniques is of vital importance.
This article lists the best core exercises that can be performed on a regular basis by individuals across different fitness levels, as per their capability. For carrying out the daily activities with ease, an individual uses her or her core to accomplish them with convenience. It also affects your balance, posture, and stability. Contrary to popular belief, your core doesn’t just include your abdominal muscles. It also consists of muscles in from the back and pelvis region too.
The ‘core’ predominantly includes ‘Obliques’, ‘Multifidus’, ‘Transverse Abdominis’ and ‘Erector Spinae’. Apart from these, the other muscles that make up your core include your:
- Pelvic floor
- Diaphragm
- Glutes
- Pelvis attached muscles (hamstrings, hip flexors, and hip adductors)
Keeping these muscles strong helps stabilize your body, support your spine, and enhance your overall fitness levels.
Tips for Core Exercises:
- If you’re new to exercise or if you haven’t exercised in a long time, start with these beginner moves.
- It may also be a good idea to consult with a personal trainer to talk about the right number of reps and sets for your personal fitness level and goals.
- The right way to begin an exercise focused on ‘core strengthening’ is to inhale, and as you’re doing that, imagine you’re bringing your belly button toward your spine. Hold your muscles tight in that position for a few seconds.
05 Best Core Exercises for All Fitness Levels
1) Bridge Pose – This pose activates your glutes to lift your hips, which helps train your core while toning your butt and thighs. It allows you to tighten these focus areas and performing regular sets of 3-5 reps helps engage your ‘core’ effectively.
2) Crunches – Performing crunches is a classic core-strengthening move. The act of lifting your upper body works on your abdominal muscles. If you have occasional low back pain, do crunches with care — move slowly and start with just a few reps. If your low back pain is chronic, talk with a certified trainer or healthcare professional before attempting this classic crunch.
3) Supine Toe Tap – This is a basic Pilates exercise. It engages your core muscles while working your hips and legs. Toe taps also place minimal pressure on your spine. If you have back pain, toe taps may be an ideal alternative to crunches.
4) Bird Dog Exercise – Another classic exercise that effectively helps tighten the core and promote overall fitness of abdomen and back areas is performing the ‘bird-dog’ set. It engages both your abdominal and back muscles, so it’s an ideal core-strengthening move. It also challenges your coordination, balance, and stability.
5) Bicycle Crunch – This variation on a regular crunch works your obliques, rectus abdominals, and hips. The bicycle-like movement by bringing the knees closer to the chest and alternating by keeping the hands behind the head – makes for a great exercise to strengthen the core and help build the muscles around it effectively.
In addition, there are certain intermediate moves and exercises also, that help supplement the primary exercises stated above. These majorly comprise of:
- Plank – The plank is a full-body exercise that targets your core. It also strengthens your arms, shoulders, back, glutes, and legs.
- Warrior Crunch – This crunch variation works your core and lower body, including your thighs, glutes, and quads.
- Mountain Climber – This intermediate exercise combines a plank with knee movements, making it excellent for balance and core strength.
- Side Plank with Rotation – This exercise is an advanced version of the basic plank. Combining a side plank with arm movements strengthens your arms, shoulders, and obliques.
Whether you’re looking to kick-start a regular exercise routine or add an extra push to your existing one, core-strengthening moves are a great starting point, that are essentially required to be done by all human beings irrespective of their overall fitness ability
Note: You must consult your healthcare professional before starting any new exercise routine. If you have a history of back problems, consult a certified personal trainer who can show you how to safely strengthen your core.
FAQs on Best Core Exercises
1) Which is the most effective core exercise for the body?
There is no singular “most effective” core exercise. Planks, crunches, and bridges all help engage and strengthen the core muscles in different ways.
2) What is the fastest way to build your core?
Regular exercise, adequate rest, and a healthy, nutritious diet will all support core muscle development at a considerably faster pace.
3) What do you mean by ‘core’ in fitness?
In the world of fitness, the term ‘core’ refers to the strengthening and coordination of your body’s central muscles, which include the abdomen, back, hips, and pelvic floor. This muscle group stabilizes the control of spine and pelvic region, to reduce risk and promote body balance.
