A solid core is vital for numerous reasons. It forms the body’s central support structure, boosting our physical abilities. Many associate a strong core solely with the aesthetic appeal of six-pack abs, but its benefits run much deeper. A strong core helps maintain an upright posture, allows for safer movement in daily activities, and offers protection against injuries. Everyday tasks, from lifting grocery bags to playing sports, become easier and more efficient. Core-strengthening exercises tone our physique and make us stronger. With the understanding that core strength is crucial for fitness pros and everyday individuals, it’s beneficial to learn how to develop it effectively.
Our girl Arielle Simone is back to show us three of her favorite core-strengthening exercises.
Marching Bands
Begin by laying flat on your back, arms by your sides. Elevate both feet a few inches off the ground. Engage your core and “march” by lifting one knee towards the chest, then lowering it, followed by the other knee. It’s essential to keep the core tight throughout. This exercise mimics the marching movement, hence the name. You’ll notice enhanced strength and stability in the abdominal muscles with consistent practice.
Scissors
Begin lying flat on your back with your arms by your sides. Elevate both legs directly upward. Tighten your core, then lower one leg close to the floor, keeping the other raised. Swiftly alternate legs, creating a scissor motion. This exercise tests the lower abs, offering an all-encompassing core challenge. As your core strengthens, extend the exercise time to enhance its benefits.
Windshield Wipers
Begin lying flat on your back, arms outstretched to your sides for stability. Elevate both legs straight up. Tighten your core, then move both legs together to the left, stopping just above the ground. Return them to the center and repeat the motion to the right. This action mirrors the movement of car windshield wipers. The exercise intensely targets the obliques and helps improve overall core flexibility. For best results, maintain a controlled pace throughout.
The Best Core-Strengthening Exercises
In addition to Arielle Simon’s three core-strengthening exercises, you can add three additional exercises to your core workouts.
Planks
Planks are the cornerstone of all core-strengthening exercises. Start by lying face down with your elbows under your shoulders. Lift your body off the floor, keeping it straight from head to heels. Engage your core and hold the position. Aim for 30 seconds initially and work your way up as your strength improves. Over time, challenge yourself by lifting one leg or one arm. This exercise engages your entire core.
Dead Bug
Begin by lying on your back with your arms extended towards the ceiling. Lift your legs and position them at a 90-degree bend at the knees. Slowly lower your right arm behind your head and your left leg towards the ground. Return to the starting position and alternate sides. This exercise requires coordination and engages the core, challenging strength and stability.
Bicycle Crunches
Bicycle crunches are an oldie but goodie for core-strengthening exercises. Start by laying on your back and placing your hands behind your head. Elevate your legs, keeping a bend at the knees. Draw your left knee to your chest while turning your right elbow to meet it. Quickly alternate sides, mimicking a cycling action. This exercise offers two advantages: it targets both the front layer of your abs and the obliques.
Integrating these core-strengthening exercises into your routine can pave the way for a strong and resilient core. Remember, consistency is key. Aim to perform these exercises at least three times a week, paying attention to form and technique. As you progress, increase the repetitions or sets to continue challenging your core muscles. Before long, you’ll see and feel the difference in your core strength and stability.