Core exercises described in detail to give you a comprehensive understanding of each: Seven of the most popular core exercises that we found were; Plank, Crunches, Russian Twists, Bicycle Crunches, Leg Raises, Mountain Climbers and Side Plank.
1) Plank
- Muscles worked: Rectus abdominis, transverse abdominis, obliques, shoulders, and lower back.
- How to do it: Start in a forearm position with your elbows directly under your shoulders. Keep your body in a straight line from head to heels. Engage your core and hold the position, ensuring your hips don’t drop or lift too high.
- Why it’s popular: Simple, requires no equipment, and engages the entire core, improving stability and endurance.
- Modification: You can do a high plank (on your hands) or knee plank (keeping your knees on the ground for an easier variation).
2) Crunches
- Muscles worked: Rectus abdominis.
- How to do it: Lie on your back with knees bent and feet flat on the floor. Place your hands behind your head or crossed over your chest. Slowly lift your shoulder blades off the floor using your abdominal muscles, then lower back down.
- Why it’s popular: A classic core exercise that focuses on the upper abdominal muscles, commonly known as the “six-pack” area.
- Modification: To make it more challenging, you can add weight by holding a plate or dumbbell across your chest.
3) Russian Twists
- Muscles worked: Obliques, transverse abdominis, and rectus abdominis.
- How to do it: Sit on the floor with your knees bent and feet off the ground. Lean slightly back, keeping your back straight. Hold a weight (like a dumbbell or medicine ball) and twist your torso from side to side, touching the weight to the floor on each side.
- Why it’s popular: Targets the obliques, adding rotational movement to your core workout for functional strength.
- Modification: You can perform this exercise without weight or with your feet on the ground for an easier version.
4) Bicycle Crunches
- Muscles worked: Rectus abdominis, obliques, and hip flexors.
- How to do it: Lie on your back with your hands behind your head and your legs raised. Bring your right elbow to your left knee while straightening your right leg. Alternate sides, as if you were pedaling a bicycle.
- Why it’s popular: A dynamic exercise that engages both the upper and lower abs, as well as the obliques, in one motion.
- Modification: Slow down the movement to increase the time under tension, or add ankle weights for extra resistance.
5) Leg Raises
- Muscles worked: Lower rectus abdominis and hip flexors.
- How to do it: Lie on your back with your legs straight. Keep your hands by your sides or under your lower back for support. Lift your legs toward the ceiling while keeping them straight, then lower them slowly without touching the floor.
- Why it’s popular: Especially effective for targeting the lower abdominal muscles, which can be harder to engage with other core exercises.
- Modification: To make this easier, bend your knees or only lower your legs partway. For a challenge, hold a weight between your feet.
6) Mountain Climbers
- Muscles worked: Rectus abdominis, obliques, hip flexors, and shoulders.
- How to do it: Start in a high plank position with your arms straight and hands under your shoulders. Bring one knee toward your chest, then quickly switch legs, driving your knees toward your chest in a running motion.
- Why it’s popular: Combines core engagement with a cardio component, making it a great full-body exercise that also burns calories.
- Modification: Slow down the movement for a focus on core control, or speed it up for more of a cardio challenge.
7) Side Plank
- Muscles worked: Obliques, transverse abdominis, shoulders, and hip stabilizers.
- How to do it: Lie on your side with your legs straight. Prop yourself up on one forearm, keeping your body in a straight line from head to feet. Hold the position while keeping your hips lifted and your core engaged. Switch sides to work both obliques.
- Why it’s popular: Focuses on the obliques and improves lateral core stability, which is often neglected in traditional core workouts.
- Modification: You can drop your bottom knee for support or lift the top leg for a more challenging variation.
Key Benefits of These Core Exercises:
- Plank: Total core engagement, improving stability and endurance.
- Crunches: Focuses on upper ab strength.
- Russian Twists: Builds rotational strength and targets the obliques.
- Bicycle Crunches: Engages both upper and lower abs in a dynamic movement.
- Leg Raises: Isolates the lower abs effectively.
- Mountain Climbers: Combines core work with cardio, burning calories.
- Side Plank: Strengthens the obliques and improves balance and stability.
Conclusion
By incorporating these seven core exercises into your regular workout routine, you will build a strong, stable, and balanced core. This not only contributes to improved physical performance in sports and exercise but also enhances everyday functional movements like lifting, bending, and reaching. A strong core is the foundation of a fit and healthy body, improving posture, reducing the risk of injury, and contributing to overall physical resilience and agility.
