Having a strong and tight core is important for various reasons. Not only does it reduce your chance of injury and make you generally stronger, but it’s also not so bad on the eyes. You can get a flat stomach, six-pack, or just increase your overall fitness when focusing on the best exercises for core.
In addition to getting healthier, you may also improve your athletic abilities in sports such as running. This study found that,
“…8 weeks of core training may improve static balance, core endurance and running economy of male college athletes. Field tests could be performed to directly investigate the effect of core training on specific sports performance.”
The study was limited to young male participants, but it suggests you can potentially improve overall performance when implementing a core routine. Looking good so far!
Here are some of the best exercises for core strengthening:
- Plank
- Crunch
- Leg Raise
- Side Plank
- Glute Bridge
- Mountain Climbers
- V-Up
- Push-ups
- Supermans
- Elbow to Knee Plank
- Flutter Kicks
- Squats
- Hanging Reverse Crunch
Best Exercises for Core
Plank
The plank is a stabilizing exercise for core that engages your mid-section and builds strength. You are holding the position using your core/abs, which will strengthen over time.
- Position your elbows below your shoulders
- Place feet slightly less than shoulder-width apart
- Lift yourself keeping your back in a straight line (don’t hunch or sag your back)
- Tighten your stomach and hold for 30-60 seconds – or as long as you can
Crunch
This movement will keep your core strong as well as help to reduce lower back pain. If you want to build strength or get a flat stomach, this exercise can’t be ignored!
- Lie with your feet flat and knees bent
- Place your hands behind your head – only for support – don’t pull on the neck
- Lift yourself off of the ground until your shoulder blades are off of the ground
- Go back to starting position
Leg Raise: Best Exercises for Core Strength
If leg raises are done properly, you will feel your abs burning hard! They are awesome for core strength, abs, and enhanced fitness.
- Lie on the ground with your hands under your back for support
- Put your legs straight out with your feet about 6 inches above the ground – You can have a slight bend in your knees
- Lift your legs together until perpendicular to the ground
- Return to 6 inches above the ground
Side Plank
The side plank is often under utilized, yet it’s another best exercise for core strengthening. Make sure you add this to your routine if you want to build your core fast.
- Start on your side
- Lift your upper body while staying on your forearm
- Keep your elbow below your shoulder
- Keep your back in a straight line down to your feet
- Your feet will be resting sideways on the ground
- Hold position for 30-60 seconds
Glute Bridge: Best Exercises for Core
The glute bridge will tighten your core, and you can get more advanced movements once you get used to it. It’s great to implement into any workout routine and you can do it anywhere.
- Set up with your knees bent and feet flat on the floor
- Lift your lower body and mid-section off of the ground
- Keep a fairly straight line from your knees to shoulders
- Don’t arch your back in either direction
- Tighten your stomach and hold position
Mountain Climbers
You will get an awesome cardio workout with this movement and have the added benefit of getting a really strong core. This exercise is not easy, so make sure you’re ready for the burn!
- Set up in a push-up position
- Bring one knee to your chest
- Return to the starting position
- Alternate legs/knees
V-Ups
This is another intermediate movement that you will definitely feel. The v-up will work your core and get you closer to that 6-pack or a flat stomach. Give it a try
- Lie flat on the floor with your arms extended
- Keep your feet together and legs straight
- Lift your legs and arms simultaneously – forming a V with your body
- Get your arms and legs as close as you can while holding your stomach tight
Push-Ups
One of the best overall exercises you can do is the push-up. Not only will you get a strong upper body and bigger arms, you’ll also get core strength.
- Start in a push-up position
- Keep your core tight throughout the movement
- Lower your body with your arms until your chest is about 4 inches above the groun
- Return to starting position and repeat
Supermans – Best Exercises for Core
This move might look easy, but I promise you it’s harder than it seems! The superman will surely strengthen your core!
- Lie on your stomach with your arms and legs stretched out
- Lift your arms and legs off of the ground simultaneously
- You will look like you’re flying through the air like superman – hence the name
- Hold the position and return
Elbow to Knee Plank
The knee to elbow plank is more advanced, but if you’re ready, give it a go. You won’t regret adding this into your workout routine.
- Set up in a plank position with your arms extended
- Keep your stomach tight
- Bring your knee from the side to your elbow and return
- Repeat with the other knee
- This move is performed slower than mountain climbers
Flutter Kicks – Best Exercises for Core Strength
- Lie on your back with lower back arm support
- Lift both legs off of the ground about 2-4 inches
- Alternate kicks from each leg while keeping them straight
- You’ll lift your leg about 16 inches off of the ground
Squats
This may not be what everyone thinks of for core strength, but squats will definitely get you there. One of the best full body exercises that exist, squats will make you see a huge difference.
- Set up with your feet shoulder-width apart – or slightly wider
- Keep your stomach tight
- Lower your body by bending at the knee
- Keep your back straight
- Go into a sitting position and return to standing
Hanging Reverse Crunch
- Find a pull-up bar
- Hand in a comfortable position
- Keep you core tight
- Raise your knees to you chest and return
- Perform this slowly
I hope you got some useful information from this article. Thanks for reading! You may also like: