For athletes or desk workers, a strong core is the cornerstone of fitness programs. Core strengthening exercises include more than just ab workouts. It focuses on training your hips, and back and stabilizing the core musculature. Think about it – how often do you hear people complaining about a lack of balance and flexibility in their bodies? As we age, the coordination between our core muscles gradually decreases. Our posture deteriorates and the flexibility in our spine shortens too. Hence, prioritizing core strength is mandatory.
One could easily start by doing simple core workouts at home. Don’t worry about spending the big bucks on fancy equipment. Start simple and more importantly, get a clear understanding of the anatomy of the core muscles. Wondering why? Well, it lessens the risks of injuries and works better on your flexibility and core concerns.
Which Muscles Does Your Core Include?
To begin with, the core is made up of your abs or abdominal muscles. Also known as the corset muscles, they play a critical role in maintaining movement and spine stabilization. However, the core is more than just your abs. Here’s what it includes:
- The obliques – Located on the sides of the body, these muscles protect your spine and improve rotation
- Lower back – No guesses here, the abdominal muscles in the lower back, right from the top of the pelvis are greatly associated with mobility and posture
- Spine – The erector spinae is technically your back muscles that contribute to your basic movements
- Glutes – Every time you rotate your hips or just stretch, the glutes or the three muscles in your back make it happen
- The pelvic floor – From housing organs like the urethra, rectum, cervix, bladder, intestines, and uterus to connective tissues like hamstrings, abductors, and hip flexors, the pelvic floor includes all of it
- Diaphragm – Located at the base of the chest, a diaphragm is also a part of the core muscles. It is very well associated with breathing and blood flow to the heart.
Why do You Need to Know and Practice Core Exercises?
Now that you know something about the anatomy of your core muscles, are you curious to know why core strengthening exercises are helpful at all? Let’s explain how practicing a core workout could up your fitness game and provide you with better stability and support in your movements.
1. Enhanced Performance
Running, cycling, lifting weights, or doing yoga, having a strong core rewards you with better athletic performance. It eases better transfer of power from the upper to the lower body, enhancing efficiency and reducing the risks of injury.
2. Prevent Injuries
A weak core implies poor posture and deteriorated biomechanics. Hence, it provokes more injuries, especially in the lower back area and the hips. By doing simple core strengthening exercises for beginners, you could improve the alignment of your muscles and thereby, reduce strains on the other parts of the body.
3. Better Balance and More Stability
Have you tried doing intricate yoga poses or trekking on uneven terrain? If yes, you certainly understand the need to stay centered and balanced in your movements. Core exercises for men or women work on the stability and balance needed during dynamic movements and static positions.
4. Improved Functionality
In addition to improved athletic performance, a strong core translates to better functionality in everyday life. It enhances your body mechanics when doing activities like bending, lifting, and twisting and reduces the risks of strains and injuries.
So, are you ready to read on and get started with a few beginner-friendly core strengthening exercises?
Exercises You Must Try
No pricey equipment or complicated routines, here’s listing some simple and beginner-friendly core workout drills for you.
1. Plank
Get into a push-up position with your hands beneath your shoulders. Ensure that your body is in a straight line from head to heels. Hold your position for 20-30 seconds and gradually extend the duration as you build your strength.
2. Bicycle Crunches
Core exercises for women and men include bicycle crunches. To do the drill, just lie on your back with your hands behind your head and your knees bent. Lift your shoulder off the ground and bring your elbow towards the left knee while extending your right leg straight. Alternate the knees and repeat it at least 12-15 times on each side.
3. Bird Dog
Get on your hands and knees with your spine neutral. Extend your right arm forward while stretching your left leg straight. Make sure your hips are stable and parallel to the ground. Hold for a few seconds before you return to your position and repeat on the opposite side. Perform at least 8-10 reps on each side to see the difference.
4. Dead Bug
Speaking of core strengthening exercises for newbies, the Dead Bug is pretty interesting. Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle. Slowly lower your right arm and left leg towards the floor, maintaining tension in your core. Return to the starting position and repeat it on the other side. Do 10-12 repetitions on each side and increase with time.
Progressions and Variations
Just like any exercise, you can progress to more complicated core workout drills and challenge your core muscles. These include:
1. Plank Variations – Mix your regular planks with side planks and planks with shoulder taps and leg lifts to add more variety to your routine and target the different muscles in your core.
2. Bird Dog with Resistance – Do your regular bird dog drill but add resistance bands or ankle weight to level up the difficulty in your arm and leg movements.
3. Dead Bug With Stability Ball – While performing the dead bug exercise, place a stability ball between your hands and knees. It helps engage the muscles more and provide better performance.
4. Hollow Body Hold – Lie on your back with your arms and legs extended off the ground. It creates a hollow shape for the body. Hold the position and place your lower back firmer on the floor, making sure you engage your entire core.
To Sum Up:
Building a strong core is not as difficult as you think. Try the core strengthening exercises listed above and reward your body with better fitness, improved performance, well-rounded balance, and fewer injuries.
