5 Trainers-Approved Exercises For Strong Core Muscles

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Having core muscles that are strong, toned, and stable is essential to overall fitness. Not only do these muscles help you to lift more weight in the gym, but they also protect your lower back and help with stability during certain exercises. That’s why having a strong core is so important for athletes and regular exercisers alike.  But how do you develop these muscles strong and toned? Fortunately, there are a number of exercises recommended by trainers to help you on your way. In this article, we’ll be exploring 5 effective exercises that can help strengthen your core muscles. Let’s take a look!

What Are Core Muscles?

Before we get into effective exercises, let’s quickly define core muscles. Core muscles are a group of muscles located in the trunk area of the body, including the pelvis and stomach. These help to provide stability to the spine and torso, as well as aid in balance. These also contribute to maintaining good posture and core strength.

Main Core Muscles

1. Rectus abdominis: This muscle is located at the front of the core and runs from your pelvis to the rib cage.

2. Transverse abdominis: This muscle wraps around the torso, forming a natural girdle of trunk muscles that provide stability and strength to your core muscles.

3. Internal and external obliques: These core muscles are located along the sides of your core, helping to rotate the torso and providing stability.

4. Erector spinae: This core muscle plays a key role in maintaining good posture as it runs along the spine to connect with other core muscles.

Now that we know what these muscles are, let’s take a look at 5 exercises that are recommended by experts:

5 Trainers-Approved Exercises For Core Muscles You Should Try

1. Plank

The plank is the classic core exercise, and for good reason. It’s a full-body move that works your core muscles as well as your arms and legs. It helps to build core strength, balance, and stability.

How do to the plank in proper form?

  • Start by placing your forearms on the floor and positioning your body in a straight line from head to heels. Elbows should be bent so they stack directly under your shoulders, with hands close together and palms down.
  • Engage your abs, squeeze your glutes and press the ground away with your toes as you draw your belly button in towards your spine.
  • Hold this position for 10 seconds and then increase the time as you become more experienced, aiming for a one-minute plank or longer.
  • If you’re feeling strong, try lifting one arm and the opposite leg off the floor at the same time to add an extra challenge to your plank.
  • Repeat the plank as needed, and remember not to overexert yourself – it’s better to do a shorter, higher-quality plank than an overly long one. You can also try different variations such as side planks or mountain climbers for added variety.

2. Bicycle crunch

This exercise works both your abdominal muscles and also your obliques. It’s a great way to target those deeper trunk muscles.

 How to do bicycle crunch in a proper form?

  • Start by lying on your back with your hands behind your head and knees bent at 90 degrees, feet flat on the floor.
  • Engage your abs and bring one knee up towards your chest while straightening the other leg out in a “bicycling” motion.
  • Keep your lower back pressed into the floor and rotate your shoulder towards the opposite knee.
  • Switch legs and repeat, alternating between sides for as long as you can maintain proper form.

3. Russian twist

This is a great core exercise for increasing core strength and stability, as well as endurance. It targets not only your core muscles but also your arms and legs.

How to do Russian Twist in a proper form?

  • Start by sitting on the floor with your knees bent and feet flat. Lift your feet off the ground, keeping them together and in line with your spine.
  • Lean back slightly so that your torso is at a 45-degree angle to the floor, engaging your abs and making sure not to round your back.
  • Hold a medicine ball, dumbbell, or any other weighted object with both hands at chest height and slowly rotate your torso to one side. Keep your hips stationary as you twist and pause when your arms are parallel to the floor.
  • Return to the starting position and repeat on the opposite side.
  • Aim for 10-15 reps and remember to breathe – exhale as you twist and inhale as you return to start. Increase the weight or number of reps as your strength increases.

4. Reverse crunch

A reverse crunch is a great exercise for targeting your core muscles. It strengthens and tones the whole body in a way that traditional crunches don’t.

How to do reverse crunch in a proper form?

  • Start by lying on your back with your legs bent and feet flat on the floor. Place your hands either beside your hips or behind your head for support, depending on what’s most comfortable for you.
  • Engage your abs as you lift both feet off the ground, bringing them up towards your chest.
  • At the same time, curl your tailbone up and off the floor, pausing when your feet are at 90 degrees to the ground.
  • Slowly lower your legs back down to the starting position and repeat for 10-15 reps or until you can no longer maintain proper form.

5. Mountain climber

mountain-climbers

This core move is great for building core strength and stability, as well as burning calories. It targets both your core muscles and your arms and legs.

How to do Mountain Climber in a proper form?

  • Start in a high plank position with your palms flat on the floor, shoulders directly over your wrists, and core engaged. Make sure your body is straight from head to toe and that you’re not slouching or arching your back.
  • Engage your abs as you bring one knee up towards your chest. Make sure your hips don’t sag toward the ground and keep a steady pace throughout.
  • Switch legs and repeat, alternating back and forth for as long as you can maintain proper form.  
  • To add an extra challenge, increase the speed of your reps or try to lift both knees off the floor at the same time.
  • Don’t forget to breathe – exhale as you bring your knee up and inhale as you switch legs.

By incorporating these effective exercises into your workout routine, you’ll be well on your way to having strong core muscles. Remember to always consult with a trained fitness professional before beginning any new exercise program. With dedication and consistency, you’ll be able to achieve your fitness goals.

FAQs

How do I fix weak core muscles?

If you have weak core muscles, the best thing to do is focus on strengthening exercises. These core exercises will help build core strength and stability, as well as improve posture. Additionally, make sure to include aerobic exercise in your routine, such as walking or jogging, which can help build core muscles as well. Finally, make sure to get enough rest, as these muscles need time to recover.

Remember that core strength is essential for overall health and fitness. With determination and consistency, you can build strong core muscles that will help you achieve your health and fitness goals. Start incorporating core exercises into your routine today!

Is cycling good for core muscles?

Yes, cycling is a great core exercise! Cycling works your core muscles as you hold your body upright and maintain balance on the bike. Additionally, core muscles must work to stabilize the torso while pedaling. Therefore, cycling is an excellent way to strengthen core muscles and improve core stability.

How do I activate the main core muscles?

The core muscles are made up of the abdominals, lower back, and hips. To activate these core muscles, you should focus on core-strengthening exercises that target each muscle group. For example, crunches, planks, and mountain climbers all work to strengthen the abdominal core muscles. Reverse crunches and hip bridges work to strengthen the lower back core muscles. Finally, side planks and clamshells are great core exercises for targeting the hip muscles.

In addition to core-strengthening exercises, you can also add stability ball exercises into your routine for an extra challenge. Stability balls require core activation in order to maintain balance on top of the ball.

What is the most efficient and effective way to work out one’s core muscles?

The most efficient and effective way to work out core muscles is with strengthening exercises. These exercises target all of the core muscles, while also helping to build body strength and stability. Some core exercises that are particularly effective include planks, mountain climbers, dead bugs, and superman holds. Additionally, core exercises can be done with or without weights to add extra difficulty and intensity.