Exercises That Strengthen Your Core

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Having a strong core isn't just for athletes, strong abdominal and back muscles are essential for completing every day tasks. Try adding these exercises into your strength training routine for a stronger core!

1.) Abdominal crunch: Lie on your back and place your feet on the wall so your knees and hips are bent at a 90 degree angle. Raise your head and shoulders off the floor (to reduce strain on your neck, cross your arms across your chest instead of behind your head). Return to start position and then repeat.
 

2.) Bridge. Lie on your back with your knees bent. Keep your back in a neutral position and your abdominal muscles tight. Raise your hips off the until they are aligned with your knees and shoulders. Hold for 3 deep breaths and then return to start. Repeat.
3.) Segmental Rotation. Lie on your back with your knees bent. Keep your back in a neutral position and your abdominal muscles tight. Keeping your shoulders on the floor, let your knees fall slightly to the left. Go only as far as comfortable - you should feel a stretch, but not pain. Hold for 3 deep breaths, return to the start position, then do the same exercise on the right. Repeat.
 

4.) Planks or Modified Planks. Place forearms on the ground with elbows aligned below the shoulders and arms parallel to your body about shoulder length apart. Hold this position for as long as you can. If you have not done planks regularly, you may have to build up. Start out for 30 seconds and build from there. For a modified version: Raise yourself up so you're resting on your forearms and your knees. Make sure to keep your abdominal muscles tight and still challenge yourself.

Regular Plank
 
Modified Plank



5.) Side Plank. Lie on your left side raising yourself onto your left forearm. Place your left shoulder directly above your left elbow. Keep your shoulders, hips, and knees in alignment and rest your right arm alongside your body. Tighten your abdominal muscles and hold. Repeat on your right side. For an added challenge, extend your hand toward the ceiling instead of alongside your body. For a modified version, you can keep your knees on the ground.

Side Plank
Modified Side Plank

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