Exercises to improve your core strength (2023)

Exercises to improve your core strength

Core strength exercises strengthen your core muscles. The core muscles include the abdominal muscles, the back muscles and the muscles around the pelvis. Strong core muscles make it easy to perform many physical activities.

You can do core strength exercises on a carpeted floor or mat. Breathe freely and deeply during each core strength exercise. Focus on contracting the deepest abdominal muscle and the one you feel contract when you cough, also called the transversus abdominis.

Aim to do one set of each exercise for 12 to 15 repetitions. If you have back problems, osteoporosis, or other health issues, talk to your healthcare professional before doing these core strength exercises.

Crunch abdominal

Sit-ups are a classic core strength exercise. To do an abdominal crunch:

• Lie on your back and place your feet on the wall so that your knees and hips are bent at 90-degree angles. Contract your abdominal muscles.
• Lift your head and shoulders off the floor. To avoid straining your neck, cross your arms over your chest instead of locking them behind your head. Hold for three deep breaths.
• Return to starting position and repeat.

Ponte

To improve core strength for many muscles at once, try a bridge, sometimes called a posterior bridge or glute bridge:

• Lie on your back with your knees bent (top photo). Keep your back in a neutral position, not arched or pressed into the floor. Try not to tilt your hips. Contract your abdominal muscles.
• Lift your hips off the floor until they are in line with your knees and shoulders (bottom photo). Hold for three deep breaths.
• Return to starting position and repeat.

single leg abdominal pressure

The unilateral abdominal press is another popular core strength exercise. To do this exercise:

• Lie on your back with your knees bent (top illustration). Keep your back in a neutral position, not arched or pressed into the floor. Avoid tilting your hips. Contract your abdominal muscles.
• Lift your right leg off the floor so that your knee and hip are bent at 90-degree angles. Place your right hand on your right knee (bottom illustration).
• Push the hand against the knee while using the abdominal muscles to push the knee towards the hand. Keep your arm straight. Hold for three deep breaths.
• Return to the starting position and repeat using your left hand and left knee.

Single Leg Abdominal Press Variations

To more fully improve your core strength, try single leg crunch variations:

• Opposite hand on opposite knee.Push the right hand against the left knee while pulling the knee towards the hand (top illustration). You will be pushing and pulling in the center of your body. Hold for three deep breaths. Then do the exercise using the other hand and the other leg.
• Hand off the knee.Place your left hand next to your left knee (bottom illustration). Use your hand to push the leg inward. At the same time, create resistance by moving your knee away from the center. Hold for three deep breaths. Then do the exercise using the other hand and the other leg.

Abdominal press with two legs

Once you're comfortable with the single leg ab press, try the double leg ab press for more core strength:

• Lie on your back with your knees bent (top illustration). Keep your back in a neutral position, not arched or pressed into the floor. Avoid tilting your hips. Contract your abdominal muscles.
• Lift your legs off the floor, one at a time, so that your knees and hips are bent at 90-degree angles. Place your hands on your knees (bottom illustration).
• Push your hands against your knees while using your abdominal muscles to pull your knees towards your hands. Keep your arms straight. Hold for three deep breaths.
• Return to starting position and repeat.

Two Leg Abdominal Press Variations

These two-legged abdominal press variations also build your core strength:

• Opposite hands on opposite knees.Place each hand on the opposite knee, towards the inside of the knee (top illustration). Your arms will cross. Push your hands against your knees as you pull your knees towards your hands. Hold for three deep breaths. Repeat.
• Hands off your knees.Place your hands on the sides of your knees (bottom illustration). Use your hands to push your knees inward. At the same time, create resistance by moving your knees away from the center. Hold for three deep breaths. Repeat.

Quadruped

This core strength exercise is called the quadruped and sometimes called the bird dog:

• Start with your hands and knees. Place your hands directly under your shoulders and align your head and neck with your back. Contract your abdominal muscles.
• Lift your right arm off the floor and extend it in front of you. Hold for three deep breaths. Lower your right arm and repeat with your left arm.
• Lift your right leg off the floor. Contract your torso muscles to maintain balance. Hold for three deep breaths. Lower the right leg and repeat with the left leg.
• For an added challenge, lift your left arm and right leg at the same time. Repeat with the right arm and left leg.

Modified board

Another good core strength exercise is called a modified plank. In a plank, you support yourself on your forearms and feet, keeping your body in line with your hips. To make a modified plank:

• Lie down on your stomach. Lift yourself up to rest on your forearms and knees. Align your head and neck with your back. Place your shoulders directly above your elbows. Contract your abdominal muscles.
• Create resistance by pressing your elbows and knees together. Neither should leave their positions on the floor. Hold for three deep breaths.
• Return to starting position and repeat.

Modified plank variations

For more core strength exercises, try these modified plank variations:

• Lie down on your stomach. Lift yourself up to rest on your forearms and knees. Align your head and neck with your back and place your shoulders directly above your elbows. Contract your abdominal muscles.
• Raise your right arm off the floor (top illustration). Hold for three deep breaths. Repeat with the left arm.
• Lift your right leg off the floor (bottom illustration). Hold for three deep breaths. Repeat with the left leg.
• For an added challenge, lift your left arm and right leg at the same time. Repeat with the right arm and left leg.

side prancha

The side plank challenges your stability and improves core strength by working muscles throughout your body:

• Lie on your left side, leaning on your left forearm (top illustration). Place your left shoulder directly above your left elbow, keeping your shoulders, hips and knees in a straight line. Rest your right arm along your body.
• Contract your abdominal muscles. Hold for three deep breaths. Repeat on your right side.
• For added challenge, balance on your left hand. Lift your hips off the floor and extend your right hand towards the ceiling (bottom illustration). Hold for three deep breaths. Repeat on your right side.

Super homen

The superman is another core strength exercise that can help strengthen your lower back:

• Lie on your stomach with a rolled up towel or small pillow under your hips to support your back. You can also use a folded towel to support your head. Contract your abdominal muscles.
• Raise your right arm off the floor (top illustration). Hold for three deep breaths. Lower your right arm and repeat with your left arm.
• Lift your right leg off the floor (bottom illustration). Hold for three deep breaths. Lower the right leg and repeat with the left leg.

August 25, 2023

See more in depth