Core muscles strengthening exercises

Core muscles strengthening exercises is a great exercise to improve stability of trunk and many health benefits and also reduce the risk of Back pain.

What is core muscles strengthening exercises?

Your core muscles are used in flexion, extension, rotation, abdominal bracing, pelvic tilting, and even the way your shoulder blades move. Most People usually think about abdominals when referring to the core, but our core is made up of a large complex network of muscles found in the trunk of our body.

If you engage your abs when you are lifting tighten your core muscles to keep you more stable and allow you to resist movement like rotation or arching any exercise can become an abdominal exercise. Plus, many workout routines you may not think of as “core exercises” but it use those muscles too, especially ones in which you are lifting weight over your head, like with overhead presses, holding the weight in front of your, as with goblet squats, or challenging your balance, single-leg deadlifts.
You are using these muscles the whole day—that is why core exercises are so important. Whether you are getting up from a chair, walking, reaching, balancing, or simply just standing upright, the muscles of your midsection are firing to keep you stable and supported in nearly every movement.

Contrary to popular belief, your core does not just include your abdominal muscles. It also consists of muscles in your trunk and around your pelvis.

Your core muscles include:

• Erector spinae. The erector spinae is a back muscle that extends up your torso. It helps you to stand up straight after bending over, as well as bend sideways and rotate your head.

• Rectus abdominis. When you flexed forward, you use an abdominal muscle called the rectus abdominis. It is mostly known as a “six-pack” muscle. Obliques. Your internal oblique and external oblique help you to rotate or bend your torso.

• Transverse abdominis. The transverse abdominis, which wraps around the anterior and side of your torso, stabilizes your pelvis.

• Multifidus. The multifidus in your back helps to support your spine.

• Other muscles that include in your core include:
• Diaphragm
• Glutes
• Pelvic floor muscles
• Muscles that attach to your pelvis (hip flexors, hamstrings, and hip adductors)

Keeping these muscles strong helps to stabilize your body, support your spine, and improve your overall fitness.
If you are new to exercise or if you have not exercised in a long time, start now to improve your cores strength.

It may also be a good idea to consult a physical therapist if you can, to get knowledge about the right amount of repetitions and sets for your fitness level and goals.
Throughout these exercises, you will see the phrase “tighten your core”, but how do you know if you are doing that?
One good way to start is to breathe in, and as you are doing that, imagine you are bringing your tummy button toward your spine. Hold your muscles tight in that position for a couple of seconds.
This feeling of braced abdominals muscles is what it feels like to tighten or engage your core.

What are Abdominal muscles?

The anterior abdominal muscles are made up of 4 muscle groups. These muscles are the transversus abdominis, rectus abdominis, external oblique muscles and internal oblique. This group of muscles helps to stabilize the torso, provide organ stability, and assist in flexion and rotation of the trunk.

Strengthening these muscles helps support the body’s frame and may reduce back pain and injuries. By keeping your abdominal muscle strength, you can help to support your back and limit the amount of stress placed upon your spine.

If you are suffering from back pain, consult your physical therapist (PT) and learn what you can do to comprehensively treat your pain. Your therapist can help you to find the best exercises for you, and he or she can explain to you attain and maintain ​good posture to keep your spine in its neutral position.

Health benefits by doing core muscles strengthening exercise.

• This exercise Supports Better Posture
• This exercise Improves Balance
• This exercise Supports Good Running Form “Core strength allows the hips, pelvis, and lower back to work together more smoothly with less rocking and less excess energy expended.
• Helps to Improve Stability If you have a weak core, you instantly heighten your risk of muscle injuries, lower back pain, and poor posture.
• This exercise Protects Your Organs
• Helps to Makes Everyday Life Easier: Like bending down to pick something off the floor, standing for a prolonged time, or doing household chores. That’s why many core exercises fall under the umbrella of functional fitness: They can help you go about your day with more easiness, seriously it making you more functional.
• It Can decrease or Prevent a low back Pain
• This exercise Boosts Your Power
• This exercise Supports Strength Training
• This exercise Helps You Age Well: It stabilizes your whole body and gives you better balance and posture, all of which can help you prevent falls, prevent back pain, and keep you mobile as you get older.
• Helps to improve spine mobility.

There have different core muscle strengthening exercises.

Before you start any exercise program for your back, you must consult your healthcare provider or physical therapist to ensure that exercise is safe for you to do.

Abdominal Crunches

How to do it?

• This is a great way to strengthen your core muscles without placing too much stress on your low back and spine.
• for this exercise, you have to Lie on your trunk.
• flexed your knees to a comfortable position
• and Lock your hand behind your head or cross your arms in front of your chest
• Curl your head, shoulders, and upper back off the ground
• Keep your lower back in contact with the ground; you should only rise a 2 to 3 inches
• exhale as you rise
• Hold this position for 3 to 5 seconds
• Slowly return to the initial position
• Repeat this 10 more times for 2 to 3 sets.

Low Ab Leg Raises

How to do it?

• This is a challenging, but effective, way to strengthen your lower abdominal muscles.
• for this exercise, you have to Lie on your trunk. Flexed your knees to a degree which is comfortable for you
• flexed your knees to a degree that is comfortable for you. extended legs make the exercise harder.
• Engage your abdominal muscles to raise your feet off the ground in an arc-like motion
• Lift your feet about 10 to 12 inches up
• Slowly (in the same arc-like motion) return your feet to the ground.
• Repeat 10 to 15 times for 2 to3 sets.

Twisting Sit-Ups

How to do it?

• This exercise is a great way to get your obliques into action and work properly. for this exercise, you have to Lie on your back.
• Flexed your knees to a comfortable position and Lock your hand behind your head or cross your arms in front of your chest
• Curl your head, shoulders, upper and lower back off the ground and angle your right elbow toward your left knee
• exhale as you lift
• Hold this position for five to eight seconds
• Slowly return to the initial position
• then Curl your head, shoulders, upper and lower back off the ground and angle your left elbow toward your right knee
• Hold this position for five to eight seconds
• Again, exhale as you lift
• Slowly return to the initial position
• Repeat 10 more times alternating your twisting movement.

Bridge

How to do it?

• This exercise mainly activates your glutes to lift your hips, which helps train your core while toning your buttocks and thighs.
• For this exercise, you have to Lie supine.
• Flexed your knees to a comfortable position, plant your foot on the ground at hip-shoulder width apart.
• Put your hands by your sides, palms down.
• Engage your core and glutes.
• Elevate your hips until your knees are in the same line as your shoulders.
• Hold for 10–15 seconds.
• Repeat 4–8 times.

Supine toe tap

How to do it?

• Supine toe-tap basic Pilates exercise. It engages your core muscles with working your glutes, hips, and legs.
• This exercise also places minimal pressure on your spine. If you are suffering from back pain then toe taps may be an ideal alternative to crunches.
• Take a supine lying position. raise your legs, with your knees flexed up to ninety degrees. Place your hands by your sides, palms down.
• Tighten your core. Lower your left foot and gently tap the ground, keeping your right leg still and your back flat.
• Raise your left leg to return to the initial position.
• Repeat with your right leg.
• Start with 2 sets of 6–10 repetitions.

Bird Dog

How to do it?

• This exercise is also known as quadruped exercise.
• This exercise engages both your abdominal and back muscles, so it is an ideal core-strengthening exercise. It also challenges your balance, coordination, and stability.
• for this exercise, you have to come on all four limbs with your hand’s shoulders, and knee under the hips.
• engage your core muscle. Lift and straighten your left leg to hip level. Simultaneously lift and extend your right arm to shoulder level, palm down. your spine should be in a neutral position.
• Hold this position for 4 to 5 seconds then return to the initial position and do this on the right leg and left arm.
• Start with 1 set of 8–10 repetitions. gradually increase the repetitions.

Bicycle crunch

How to do it?

• Start with your back on the ground, with your right knee flexed and drawn toward your chest. Keep your left leg straight and slightly lifted off the ground. Put your hands behind your neck or the lower part of your head be careful not to pull on your neck while you do this exercise. With your right knee flexed and your left leg straight, lift your left shoulder off the ground and move your left elbow toward your right knee.
• As you bring your left shoulder back to the ground, extend your right leg while bending your left knee and bringing it toward your chest.
• As your left knee moves farther in, lift your right shoulder off the ground and move your right elbow toward your left knee.
• Start with 2 to 3 sets of 12 to 15 alternate repetitions.

Plank

How to do it?

This is a full-body exercise that also targets your core. this exercise also strengthens your arms, shoulders, back, glutes, and legs.

• For this exercise, you have come on all four limbs, with your hands below your shoulders and your knees below your hips.
• extend your legs behind you, keeping your feet hip-width apart. engage your core.
• Hold for 20–30 seconds.
• Repeat 4–5 times.

• To make this exercise easier, keep your knees on the ground, with your weight over your hands. Your knees and shoulder are in same line.

Warrior crunch

How to do it?

This exercise works your core and lower body, including your glutes, thighs, and quadriceps.

• For this exercise, you have to Stand slightly wider than shoulder-width apart and your toes move outward. Place your hands behind your head and open your chest.
• Engage your core muscles and glutes. flexed your knees until your thighs are parallel to the ground.
• flexed your trunk to the side, moving your left elbow toward your left thigh. Repeat on the right side.
• Start with 1 to 2 sets of 8–16 repetitions.

Bird dog with an elbow to knee

How to do it?

• This is the variation of the basic bird dog exercise that incorporates fluid movement to engage your abdominals and back while improving core mobility.
• For this exercise, you have to come on all four limbs your hands under your shoulders and knees under the hips.
• Take a quadruped position hands below your shoulders and knees below your hips.
• Tighten your core. raise and straighten your left leg to hip level. Simultaneously lift and extend your right arm to shoulder level, palm down.
• Bring your left knee and right elbow toward each other. Return to the initial position.
• Start with 2 sets of 8–16 repetitions.
• Repeat this on the other side.

Mountain climber

How to do it?

This exercise combines a plank with knee motion, so it is an excellent move for balance and core strength.

• For this exercise, you have to begin with a plank position, with your hands below your shoulders. engage your core muscles.
• Lift your right knee toward your chest, keeping your back straight and hips down.
• Return your left leg to the starting position as you simultaneously lift your right knee toward your chest.
• Continue doing alternating legs. Start with 2 sets of 10–12 repetitions.

Side plank with rotation

How to do it?

This variation is an advanced version of the basic plank. It strengthens your arms, shoulders, and obliques by combining a side plank with hand movements.

• For this exercise, you have to Lie on your right side with your right forearm below your shoulder. Extend your legs, left foot on top of the right. Tighten your core.
• Lift your hips to form a straight line with your body. Raise your left arm straight up.
• Rotate your trunk toward the ground and bring your left arm under your body.
• Rotate your trunk again to straighten your left arm to return to the initial position.
• Start with 2 sets of 8–10 reps.
• Repeat this on another side.

Turkish get-up

How to do it?

• The Turkish get-up is a great way to increase spinal stabilization, as well as increase flexibility in your hips, lumbar spine, and thoracic spine. It is also great for improving strength in the abs around your spine, as well as your shoulder muscle.
• Try this exercise once or twice without a weight, and then start with something light (think 5 pounds) to make sure your shoulders are stable enough to handle weight overhead. Use a larger weight as you build strength.

• For this exercise, you have to Lie on your back with your legs extend out and arms at your sides at about a 45-50 degree angle.
• flexed your left leg and place your left foot on the ground, a few inches from your buttocks.
• Bring your left arm straight up toward the ceiling, making a fist with your left hand and keeping your knuckles pointing toward the ceiling (this helps with shoulder stabilization).
• Focus your gaze on your fist — this is where the weight will eventually be. You want to keep your fist directly above your shoulder throughout the entire exercise.
• Next, push through your left heel and your right elbow to prop yourself up onto your right elbow, making sure your chest is facing out in front of you, not up toward the sky.
• Then, push your right palm into the ground and pull your body into a seated position, allowing your abdominals to do most of the work.
• Next, slide your right leg underneath you, making sure your right knee and right ankle are in line with your right hand.
• Move into a kneeling position with your right knee and left foot on the floor, removing your right hand from the ground as you do so.
• As you continue to hold your left arm overhead, press your left foot into the floor and bring your right leg forward — like you are doing a lunge. You should now take a standing position.
• Now, do the movements in reverse until your back is on the floor again.
• Start with 4–5 repetitions.

Panther Shoulder Tap

How to do it?

• For this exercise, you have to take a quadruped position.
• Tighten your core muscles and your back should be flat and your buttocks down(like you are in plank position), lift your knees off the ground about 1 to 3 inches. gaze at the ground a few inches in front of your hands keep your neck in a comfortable position.
• Tap your left hand to your right shoulder, and then your right hand to your left shoulder, while using your core strength to keep your hips as still as you can.
• Continue doing this exercise on alternating sides.
• Repeat this 10 more times for 2 to 3 sets.

Butterfly Sit-Up

How to do it?

• For this exercise you have to put your legs in the butterfly position eliminates the option to use the hip flexors, basically forcing good form. It is also easily modifiable in both directions (to make it easier or harder), so it is perfect for group training sessions.

• For this exercise you have to lie on your back the soles of your feet together, knees flexed out to sides. Reach your arms overhead. This is s position.
• Use your core muscles to roll your body up until you are sitting upright. Reach forward to touch your toes. That is one rep.
• Slowly lower back down to the initial position and continue immediately into the next repetitions.
• Repeat this 10 more times for 2 to 3 sets.

Half-Kneeling Wood Chop

How to do it?

• For this exercise, you have to start on your knees and then step your right leg a few feet in front of the left leg, foot flat on the ground and knee flexed at 90 degrees.
• Hold a lightweight dumbbell by the knee that is on the ground. hold onto both ends of weights. this is an initial position.

• Start on your knees, and then step right leg a few feet in front of the left, foot flat on the ground and knee flexed up to 90 degrees. Hold a light-to-medium dumbbell by the knee that is on the ground. hold onto both ends of the weight.
• This is the initial position. Bring the weight diagonally up toward the ceiling on the opposite side of your body, twisting your abdominals as you do.
• Your hips facing forward—only your abdominals muscles should be rotating.
• Move the weight back down to the initial position. Do all your repetitions on one side, and then repeat this on another side.
• Repeat this 10 more times for 2 to 3 sets for each side.

High Boat to Low Boat

How to do it?

• For this exercise, you have to Sit up straight with your legs flexed, feet flat on the ground.
• Keeping your legs together, slowly lift them off the ground until they form a 45-50 degree angle to your trunk. Engage your entire core, your back should be flat, and balance on your tailbone.
• your knees should be bent (as pictured) or straightened out for more of a challenge.
• Reach your arms straight out in front of you, parallel to the round. If you feel that you need some extra support, place your hands on the ground, underneath your hips.
• This is High Boat. Hold here for three to four deep breaths.
• Then lower down your legs, straighten them out simultaneously lower your upper limb. Bilateral shoulder blades and legs should hover a few inches off the floor. If that is too challenging, keep them slightly higher off the floor and work toward bringing them lower and lower.
• This is Low Boat. Hold for one to two breaths, and then lift your legs and trunk back to High Boat.
• Repeat this 10 more times for 2 to 3 sets.

Body Saw

How to do it?

• This is one of the best core exercises because it builds both core stability and strength.
• Put your toes on a set of gliders or towels and then get into a forearm plank with your forearms on the ground, elbows directly underneath your shoulders, hands moving anterior so that your arms are parallel, and legs extended back to you. Tuck your tailbone and engage your core, buttocks, and quadriceps. This is the initial position.
• Slowly give pressure through your forearms and elbows to slide the gliders or towels back toward the wall behind you. Move as much as possible by yourself without losing core engagement. Do not let your hips sag.
• Slowly pull with your arms and elbows to return to the initial position.
• Repeat this 10 more times for 2 to 3 sets.

Side Bend

How to do it?

Side bend activates the deep core muscles and the obliques. The bonus with this exercise is you also work your arms and back. This is an exercise that can be done in your bedroom, pretty much anywhere, and you will feel an instant burn.

• For this exercise, you have to start with a side plank with your left hand on the ground, directly underneath your left shoulder, and your feet staggered so the right is left in front of the left (as shown). You can also stack your right foot on top of your left.
• Engage your core and your buttocks. Let your right arm relax by your right side.
• Dip your hips down toward the floor and then lift them back up. This is 1 repetition.
• Do all your repetitions on one side, and then do on the other side.

Staggered Stance Resistance Band Row

How to do it?

• Many core exercises are performed on the ground, but it is also important to condition your core when standing since that is how we use the core the most throughout the day. This exercise teaches you to maintain stability while engaging the core.
• Stand with your right foot ahead of your left so you are in a staggered stance. Widen your stance to make this position feel easier.
• Loop your resistance band under your right foot, and hold one end of the resistance band in both hands.
• flexed your right knee slightly and hinge forward at the hip so your core is engaged and your back is straight. With your arms fully straighten down toward your right foot, the band should have light tension. That is your initial position.
• Do a row, pulling your hands toward your trunk and keeping your elbows, forearms, and hands in line with your rib cage.
• Extend your arms to return to your initial position to complete the repetitions.
• Do all of your repetitions on one side, then switch so the other foot is staggered forward.
• Repeat this 10 more times for 2 to 3 sets.

Single-Leg Resistance Band Deadlift

How to do it?

• For this exercise, you have to Stand with your feet together and the band looped under your right foot. Hold one end of the resistance band in your left hand so that when you stand, with your arm at your side, there is tension in the resistance band. (The other end of the band can just lie on the ground or you can hold it slack in your right hand.)
• Shift so all of your weight is in your right foot. Hinge at the hip, and tip forward, allowing your left foot to come straight up behind you as you hinge forward, eventually bringing your chest parallel to the ground. Keep your core engaged to help with balance.
• As you hinge, naturally allow your left arm to drop toward the ground, creating less tension in the resistance band.
• Return your left foot to the ground to return to your initial position. Do all repetitions on a single side, then repeat this on another side.

Wheelbarrow

How to do it?

• For this exercise, you have to begin with come on all four limbs with a glider or towel under both hands. Squeeze your core muscle and tuck your tailbone so that your back is flat like you are doing a plank from your knees. This is the initial position.
• Slowly move your hands in front of you, your arms should be straight. Glide as far as you can while still maintaining your trunk in a plank position.
• Press into the ground and pull your arms back to return to the initial position.
• Do 10 to 15 times for 3 to 4 sets.

Rolling Like a Ball

How to do it?

• For this exercise, you have to Sit up tall with your knees flexed and feet flat on the ground.hold your arms around your legs and hold on to the outside of your ankles.
• Curl your head and chest forward toward your knee joint.
• Scoop your core muscles in deeply, then roll your body back until your shoulders touch the floor. Do not roll so far that your neck or head touches the floor.
• come back up to a seated position.
• Do 10 to 15 times for 1 to 4 sets.

Leg Raise

How to do it?

• This is a great exercise to strengthen your lower abdominals and also helps to strengthen and lengthen hip flexors, which is play an important role in core stability and strength.
• For this exercise, you have to lie on your back with your leg extended and hands by your sides. now slowly elevate your legs, keep them together and straight as possible by you.
• Then slowly lower your legs down.do not let your feet touch the ground or keep them hovering a few inches off. This is one repetition. when you do this movement, keep your lower back flat on the ground. If you are having a tough time doing that, do not lower your leg as far.
• Do 10 to 15 times for 3 to 5 sets.

Tabletop Leg Press

How to do it?

• For this exercise, you have to lie on your back with your leg raised in a tabletop position.
• Contract your abdominals to press your low back into the floor. Crunch up just a few inches and place your hands on the front of your thigh.
• Drive your quadriceps into your hands while simultaneously pressing them away.
• There should be no visible movement in your body, but you should feel the battle and intense tension in your core muscle.
• Do 10 to 15 times for 3 to 4 sets.

Row Your Boat

How to do it?

• For this exercise, you have to Sit up straight with your legs flexed, feet flat on the ground.
• your legs should be together, slowly lift them off the ground until they form a 45-50 degree angle to your trunk. Engage your entire core, your back should be flat, and balance on your tailbone.
• You can keep your knees flexed or straighten them out for more of a challenge.
• Reach your arms straight out in front of you, parallel to the ground. If you feel that you need some extra support, place your hands on the ground, underneath your hips. This is the High Boat position.
• From here, clasp your hands in front of you and twist from the trunk toward one side, swinging your arms to the same side as if you had an oar in your hands and you were rowing.
• Immediately twist to the opposite side and repeat the same arm movement.
• Continue alternating sides.
• Do 10 to 15 times for 3 to 4 sets.

Hip Dip

How to do it?

• This exercise helps to strengthen and tighten the transverse abdominis and oblique muscles, which will help to strengthen and support the entire core.
• For this exercise, you have to begin with the forearm plant position. your forearm on the ground elbows directly underneath your shoulders, hands facing forward so that your arms are parallel, and legs straight behind you. Tuck your tailbone and engage your core, buttocks, and quadriceps.
• Rotate your hips to the right side and tap the ground. Repeat on the left side.
• Continue doing this on alternating sides.
• Do 10 to 15 times for 3 to 4 sets.

Core Roll-Up

How to do it?

• For this exercise you have to lie on your back with your arm extended above your head, resting on the ground.
• Float your arms up so your wrists are directly over your shoulders, and start with slowly curling your spine up and off the ground, starting with your shoulders and ending with your lower back.
• Curl up to a seated position, and then continue to fold your trunk over your legs, keeping your core tight the entire time.
• Reverse the movement to roll back down to the ground, lowering from your lower back to your shoulders. That is one repetition.
• Do 10 to 15 times for 3 to 4 sets.

Flutter Kicks

How to do it?

The lower abdominals are a problem area for a lot of people, so we will want to work them hard.

• For this exercise you have to Lie flat on your back in a leg raise position, hands at your sides or pressed into the ground.
• Raise your legs together about 6 to 8 inches off the ground, then alternate lowering one and raising one a few inches in rapid succession.
• Do 10 to 15 times for 3 to 4 sets.

When did you not do Core muscles strengthening exercises?

• If your healthcare provider advised you to take a rest.
• If you are recently undergone any abdominal surgery.
• If you are already suffering from back pain.
• If you feel any pain or stress on your back during this exercise then stop immediately and consult your therapist.