Core-strength workouts develop the core muscles. Core muscles comprise the abdominal muscles, back muscles and the muscles around the pelvis. Strong core muscles make it easier to conduct numerous physical activities.
You may practice core-strength exercises on a carpeted floor or mat. Breathe freely and deeply with each core-strength workout. Focus on tightening the deepest abdominal muscle and the one you feel contracting when you cough, also called the transversus abdominis.
Aim to execute one set of each exercise for 12 to 15 repetitions. If you have back difficulties, osteoporosis or other health concerns, consult to your health care expert before completing these core-strength exercises.
Abdominal Crunch
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Abdominal crunches are a traditional core-strength exercise. To do an abdominal crunch:
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Lie on your back and rest your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten the abdominal muscles.
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Raise your head and shoulders off the floor. To minimize straining your neck, cross your arms on your chest rather than locking them behind your head. Hold for three deep breaths.
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Return to the start position and repeat.
Bridge
To enhance core strength of numerous muscles at one time, attempt a bridge, commonly termed a back bridge or a glute bridge:
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Lie on your back with your knees bent (top photo). Keep your back in a neutral position, not arched and not driven against the floor. Try not to tilt your hips. Tighten the abdominal muscles.
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Raise your hips off the floor until your hips line up with your knees and shoulders (bottom photo). Hold for three deep breaths.
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Return to the start position and repeat.
Single-leg Abdominal Press
The single-leg abdominal press is another popular core-strength exercise. To do this exercise:
- Lie on your back with your legs bent (top illustration). Keep your back in a neutral position, not arched and not driven against the floor. Avoid tilting your hips. Tighten the abdominal muscles.
- Raise your right leg off the floor such that your knee and hip are bent at 90-degree angles. Rest your right hand on top of your right knee (bottom figure).
- drive your hand on your knee while utilizing the abdominal muscles to drive your knee toward your hand. Keep your arm straight. Hold for three deep breaths.
- Return to the start position and repeat using your left hand and left knee.
Single-leg Abdominal Press Variants
To strengthen your core strength more thoroughly, consider variants of the single-leg abdominal press:
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Opposite hand on opposite knee. Push your right hand on your left knee while bringing your knee toward your hand (top illustration). You'll be pushing and pulling across the middle of your body. Hold for three deep breaths. Then complete the exercise with your other hand and leg.
-
Hand on outside of knee. Place your left hand down the side of your left knee (bottom figure). Use your hand to press your leg inward. At the same moment, create resistance by pulling your knee out from the center. Hold for three deep breaths. Then complete the exercise with your other hand and leg.
Read Also: Core Circuit Workouts: Your Path to a Stronger Core
Double-leg Abdominal Press
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When you're comfortable with the single-leg abdominal press, attempt the double-leg abdominal press for increased core strength:
-
Lie on your back with your legs bent (top illustration). Keep your back in a neutral position, not arched and not driven against the floor. Avoid tilting your hips. Tighten the abdominal muscles.
-
Raise your legs off the floor, one at a time, so that your knees and hips are bent at 90-degree angles. Rest your hands on top of your knees (bottom illustration).
-
Push your hands on your knees while utilizing the core muscles to draw your knees toward your hands. Keep your arms straight. Hold for three deep breaths.
-
Return to the start position and repeat.
Double-leg Abdominal Press Variants
These versions of the double-leg abdominal press also enhance your core strength:
-
Opposite hands on opposite knees. Place each hand on your opposing knee, toward the inside of your knee (top figure). Your arms will cross over each other. Push your hands against your knees while bringing your knees toward your hands. Hold for three deep breaths. Repeat.
-
Hands on outside of knees. Place your hands along the sides of your knees (bottom figure). Use your hands to press your knees inward. At the same moment, create resistance by pushing your knees away from the center. Hold for three deep breaths. Repeat.
Quadruped
This core-strength exercise is called the quadruped and sometimes nicknamed the bird dog:
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Start on your hands and knees. Place your hands just below your shoulders, and line up your head and neck with your back. Tighten the abdominal muscles.
-
Raise your right arm off the floor and grasp ahead. Hold for three deep breaths. Lower your right arm and repeat with your left arm.
-
Raise your right leg off the floor. Tighten the trunk muscles for balance. Hold for three deep breaths. Lower your right leg and repeat with your left leg.
-
For additional challenge, raise your left arm and your right leg at the same moment. Repeat with your right arm and left leg.
Answered 4 months ago
Tove Svendson
Core-strength workouts develop the core muscles. Core muscles comprise the abdominal muscles, back muscles and the muscles around the pelvis. Strong core muscles make it easier to conduct numerous physical activities.
You may practice core-strength exercises on a carpeted floor or mat. Breathe freely and deeply with each core-strength workout. Focus on tightening the deepest abdominal muscle and the one you feel contracting when you cough, also called the transversus abdominis.
Aim to execute one set of each exercise for 12 to 15 repetitions. If you have back difficulties, osteoporosis or other health concerns, consult to your health care expert before completing these core-strength exercises.
Abdominal Crunch
Abdominal crunches are a traditional core-strength exercise. To do an abdominal crunch:
Lie on your back and rest your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten the abdominal muscles.
Raise your head and shoulders off the floor. To minimize straining your neck, cross your arms on your chest rather than locking them behind your head. Hold for three deep breaths.
Return to the start position and repeat.
Bridge
To enhance core strength of numerous muscles at one time, attempt a bridge, commonly termed a back bridge or a glute bridge:
Lie on your back with your knees bent (top photo). Keep your back in a neutral position, not arched and not driven against the floor. Try not to tilt your hips. Tighten the abdominal muscles.
Raise your hips off the floor until your hips line up with your knees and shoulders (bottom photo). Hold for three deep breaths.
Return to the start position and repeat.
Single-leg Abdominal Press
The single-leg abdominal press is another popular core-strength exercise. To do this exercise:
Single-leg Abdominal Press Variants
To strengthen your core strength more thoroughly, consider variants of the single-leg abdominal press:
Opposite hand on opposite knee. Push your right hand on your left knee while bringing your knee toward your hand (top illustration). You'll be pushing and pulling across the middle of your body. Hold for three deep breaths. Then complete the exercise with your other hand and leg.
Hand on outside of knee. Place your left hand down the side of your left knee (bottom figure). Use your hand to press your leg inward. At the same moment, create resistance by pulling your knee out from the center. Hold for three deep breaths. Then complete the exercise with your other hand and leg.
Read Also: Core Circuit Workouts: Your Path to a Stronger Core
Double-leg Abdominal Press
When you're comfortable with the single-leg abdominal press, attempt the double-leg abdominal press for increased core strength:
Lie on your back with your legs bent (top illustration). Keep your back in a neutral position, not arched and not driven against the floor. Avoid tilting your hips. Tighten the abdominal muscles.
Raise your legs off the floor, one at a time, so that your knees and hips are bent at 90-degree angles. Rest your hands on top of your knees (bottom illustration).
Push your hands on your knees while utilizing the core muscles to draw your knees toward your hands. Keep your arms straight. Hold for three deep breaths.
Return to the start position and repeat.
Double-leg Abdominal Press Variants
These versions of the double-leg abdominal press also enhance your core strength:
Opposite hands on opposite knees. Place each hand on your opposing knee, toward the inside of your knee (top figure). Your arms will cross over each other. Push your hands against your knees while bringing your knees toward your hands. Hold for three deep breaths. Repeat.
Hands on outside of knees. Place your hands along the sides of your knees (bottom figure). Use your hands to press your knees inward. At the same moment, create resistance by pushing your knees away from the center. Hold for three deep breaths. Repeat.
Quadruped
This core-strength exercise is called the quadruped and sometimes nicknamed the bird dog:
Start on your hands and knees. Place your hands just below your shoulders, and line up your head and neck with your back. Tighten the abdominal muscles.
Raise your right arm off the floor and grasp ahead. Hold for three deep breaths. Lower your right arm and repeat with your left arm.
Raise your right leg off the floor. Tighten the trunk muscles for balance. Hold for three deep breaths. Lower your right leg and repeat with your left leg.
For additional challenge, raise your left arm and your right leg at the same moment. Repeat with your right arm and left leg.