WHAT IS CORE?
The“core” is a term used to describe just about everything on your body that isn’t your legs and arms. This means you can think of your glutes, hips, abdominal muscles, inner abdominal muscles, pelvic floor, and scapula as your core. Your core is where your power is generated in order to carry out any movement. While abdominal and inner abdominal muscles do play a large role in core stability, they don’t make up the core all by themselves.
Building a strong core is an important aspect of training, with core stability providing the foundation for optimal movement for the body. Our core bridges the body together, as it provides the connection between our lower and upper extremities. All motions are generated through the core and it is essentially the driving force and base of support for the entire body. A strong, flexible core will help to prevent injuries, increase athletic performance, and improve postural imbalances – and of course, will help get your abs popping.
When it comes to training your core, don’t just think sit-ups and crunches. Some of the most effective ways to build core strength are through compound movements such as squats, deadlifts, shoulder presses, and pull-ups. Performed correctly, these exercises will help strengthen your core along with the rest of your body. Add in a few of these more specific exercises and you will get a well-rounded workout and rock hard abs in no time:
PLANK:
- Rest your forearms on the floor, with your elbows directly underneath your shoulders and hands facing forward so that your arms areparallel·
- Maintain a neutral spine, and balance your weight on the balls of your feet and elbows·
- Check head, shoulders, hips, knees, and ankles align in a straight line·
- Ensure lumbar spine does not arch and hold the position
LEG RAISE:·
- Lie faceup with your legs extended and hands at your sides·
- Slowly raise your legs, keeping them together and as straight as possible, until the soles of your shoes are facing the ceiling·
- Slowly lower your legs back toward the floor, without letting them actually touching the ground·
- Repeat
BRIDGE:
This pose activates your glutes to lift your hips.
This trains your core while toning your butt and thighs.
- Start on your back. Bend your knees and plant your feet on the floor at hip-width. Place your hands at your sides, palms down
- Tighten your core and glutes.
- Raise your hips until your knees are in line with your shoulders.
- Hold for 10–30 seconds.
CRUNCH:
Crunches are a classic core-strengthening move. The act of lifting your upper body works your abdominal muscles.
If you have low back pain, do crunches with care. Move slowly and start with just a few reps.
- Start on your back. Bend your knees and plant your feet on the floor at hip-width. Line up your head and spine. Cross your arms across your chest.
- Tighten your core and relax your neck and shoulders. Tuck in your chin and lift your upper back, keeping your lower back, pelvis, and feet on the floor. Pause.
SUPINE TOE TAP:
The Supine Toe Tap is a basic Pilates exercise. It engages your core muscles while working your glutes, 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.
- Start on your back. Lift your legs, knees bent to 90 degrees. Place your hands at your sides, palms down.
- Tighten your core. Lower your right foot and gently tap the floor, keeping your left leg still and your back flat.
- Raise your right leg to return to the starting position. Repeat with your left leg.4. Start with 1 set of 8–12 reps.