6 Effective Movements and Tips for a Strong Core
Some people who work out regularly prioritize different muscle groups, like their chest and arms or their back and shoulders. While this is better than being inactive, the most effective exercise routines for full-body health should include some cardio and target all muscles, especially the core. Strengthening the core, which includes the muscles near the lower back and pelvis (rectus abdominis and transverse abdominis), is particularly beneficial as it can improve balance and stability, reduce injury risk, and make it easier to perform other compound exercises.
Core exercises are also some of the easiest to do, at least from an accessibility standpoint. You don't need a gym membership or expensive equipment to build a stronger core. Here's a look at some low-impact and more intense bodyweight movements that can help.
Breathing
You can strengthen your core in the comfort of your home without even working up a sweat. Breathing while engaging your diaphragm, the muscle responsible for moving air flow to the lungs, is a simple core stability exercise that can be performed in mere minutes while lying on your back. Prop your head up with a pillow and, with one hand on your chest and the other on your stomach, inhale while pushing your stomach out as far as possible and bring it back to stationary position while exhaling. You can also do this while sitting or standing.
Maintaining a Neutral Spine
Before attempting dynamic core-strengthening exercises, you need to make sure you can find your neutral spine while standing, sitting, and lying on your back. A neutral spine refers to the natural alignment of the spine. It can be achieved, when standing, by aligning your shoulders directly over your hips and avoiding slouching. Remember that the spine naturally curves in at the neck and lower back, so don’t try to stand ramrod-straight. When lying down, make sure your ribcage is touching the floor with a small gap between the floor and your lower back.
Maintaining a neutral spine during core workouts protects against back pain and mitigates injury risk.
Beginner Core Movements
Bridges and crunches among the easiest and most basic movements to tighten your core. You can do both while lying on your back, preferably with a yoga or exercise mat. For bridges, bend your knees and plant both feet on the floor hip width apart and, with your arms outstretched by your sides and hands touching the mat, tighten your glutes and core and raise your hips up until forming a line between your knees and shoulders. Hold this pose anywhere from 10 to 30 seconds.
Crunches begin in the same position as a bridge—on your back, with knees bent and feet flat on the floor—but you cross your arms on your chest rather than extending them to the side. Tighten your core, tuck your chin slightly, and slowly lift your head and shoulder blades off the floor, while keeping your lower back, pelvis, and feet on the mat. Try to keep your neck relaxed. Perform about at least eight reps in each set, but take caution or speak with a certified trainer if you have chronic low back pain.
Bicycle crunches, bird dogs, and supine toe taps are also suitable core-tightening exercises for beginners.
Intermediate Exercises
If you have no trouble performing the exercises above, try to progress toward a plank or warrior crunch. A plank is a simple exercise, but one that requires good core strength to hold the pose for an extended period. Starting on all fours with your hands directly under your shoulders and knees under your hips, straighten your legs out backwards so that your knees come off the mat and only your toes are pressed into the ground. Tighten your core muscles for support and try to keep your body in a line from your heels to your head. You can hold this pose for as long as tolerable, but 15-30 seconds is a good starting point.
The warrior crunch is a standing exercise in which you stand with your feet just beyond shoulder width apart, knees bent, toes turned outward, and your hands behind your head. Bend your torso to your right side and then the left for about 8-12 reps.
Advanced Exercises
Mountain climbers and side planks with rotation are more complex movements that can further strengthen your core and improve balance. Mountain climbers are essentially planks but, rather than holding the position, you bring one knee at a time into your chest.
To perform a side plank, lay on your side with your left forearm on the ground and your legs together, on top of each other. Lift your hips and knees up toward the ceiling so that you’re balanced on your left hand and left foot, and try to hold the position while breathing in and out. Keep your spine and head aligned. Then, repeat on the other side.
Equipment to Support Core Exercises
You don't always need equipment to exercise your core muscles, but some gear can make core workouts more fun and impactful, and thereby get you better results. The 360 CoreBoard is one effective product that targets the core and complementary muscle groups, with a patented design that promotes an unlimited range of motion. It's especially helpful as an injury prevention or recovery tool as it emphasizes upper body movements, reducing lower back strain.