When it comes to core strength, many of us focus solely on crunches and abs. While these exercises target the abdominal muscles, they only tell part of the story. Your core is a complex network of muscles that extends far beyond your abs.
By understanding the true nature of your core and incorporating a variety of exercises into your routine, you can improve stability, improve posture, and unlock your full athletic potential. Let’s explore the key components of a strong core and discover exercises to target them effectively.
5 Best Core Exercises
Anatomy of the core muscles
Depending on who you talk to, you might get a very long list of muscles that are the core of a very short list. For our purposes, let’s define the core as the following muscle group (1):
- Internal and external obliques. Running along the sides of the trunk are two groups of small, interconnected muscles known collectively as the obliques. These muscles provide stability to the trunk and are especially active during movements that require rotation.
- Rectus abdominis. Rheumatoid arthritis is what most people think of as “6-pack muscles.” This tissue zone is located dead center in the abdomen, and many lifters strive to develop a perfectly defined rectus abdominis during their lifetime.
- Multifidi. These little-known muscles are located on both sides of the spine and provide support during twisting and bending movements.
- Buttocks. One of the strongest muscles in the body, the glutes can affect our posture and stability throughout the spine.
- Pelvic floor muscles. In recent years, physical therapists have devoted much more energy to improving the strength and stability of the pelvic floor. When this area is strong, many people notice improved posture, reduced back pain, and fewer instances of incontinence.
Of course, there are many other muscles that could be included in the core.
But the list above provides a general starting point to give the reader a basic understanding of how broadly we can apply the term “core muscles.”
Basic exercise basics
So what exactly are core exercises if they aren’t just abdominal movements like crunches?
Core exercises can be thought of as encouraging the athlete to use his or her muscles to provide stability, rather than a bench-like surface.
For example, one could consider two distinct movements to understand what the basic exercise is:
- Machine bench press.
- Pushup with legs on a stability ball.
Granted, each of these exercises primarily strengthens the shoulders, shoulders, and triceps.
However, when a person performs a core exercise like push-ups on a stability ball, they are also working the obliques, many different leg muscles, and tons of stabilizers throughout the body.
Also, it should be said that there is nothing wrong with performing a traditional exercise such as using a bench press machine.
But the core exercise tends to give the athlete a lot more “hit” so to speak.
Specifically, when one prioritizes core training, much more muscle is developed during each movement.
The 5 best core exercises to increase strength and stability
In this section, I’ll outline some of the best core exercises out there. Plus, I’ll show you how to incorporate these moves into a killer workout!
1: Crunch on a Swiss ball
This exercise uses one of the most basic movements there is: the squat, and adds an element of instability in the form of a Swiss ball.
These crunches can be hard to master, but give it some time and you’ll be doing them like it’s nothing!
Muscles Used:
- rectus abdominis
- skewed
- various leg/back muscles for stability and balance.
How to perform
- Start by sitting on the ball.
- Slowly begin to walk your feet forward, allowing yourself to lie on the ball.
- Place both hands on your chest or temples.
- Perform a crunch by contracting your abs and lifting your shoulder blades off the ball.
- Slowly return to the starting position to complete the repetition.
- Complete 10-15 reps per set, 3-5 sets per session.
2: Medicine Ball Palof Press
The Palof press is an amazing exercise for developing core and shoulder stability.
Best of all, it can also be performed with resistance band, adding a new element of balance and strength!
Muscles Used:
- Oblique deltoids
- erector spinae
- various shoulder and core muscles for stability.
How to perform
- Choose a medicine ball that is difficult to hold, but not so heavy that you have to sacrifice good form.
- Hold the ball with both hands at chest height.
- Slowly push the ball out in front of you until your arms are fully extended.
- Hold this position for 5 seconds, then bend your arms, returning the ball to your chest to complete the rep.
- Perform 10-15 repetitions for 3-5 sets per session.
3: Pushups with feet on the ball
To tell the truth, this is a very difficult exercise. Be honest with yourself before attempting this.
Only those who have fully mastered the pushup and the art of balancing on a ball should perform this move.
Muscles Used:
- skewed
- rectus abdominis
- pecs
- triceps
- various shoulder muscles
- multifidi, various leg muscles.
How to perform
- Choose an appropriately sized stability or medicine ball (try a few different sizes to see what works best for you!)
- Place both feet on the ball and both hands on the ground in proper push-up position.
- Keeping yourself steady, slowly lower your chest toward the ground.
- Once you reach the bottom of your range, push yourself back to the starting position, completing the rep.
- Perform 10-12 repetitions for 3-5 sets.
4: Squats on the flat side of the Bosu ball
Warning: perform this move near a wall or other stable surface.
Once you’re on the ball, most beginners have a very hard time keeping the Bosu from swinging all over the place and throwing it. This exercise really it challenges the core muscles.
Muscles Used:
- Triceps extensors (glutes, quads, calves)
- skewed
- erector spinae
- multifidi
- tons of muscle throughout the ankles, knees, hips and torso.
How to perform
- Carefully step onto the flat side of the Bosu ball, using a wall or other supportive surface for balance.
- With feet hip-width apart, perform a squat by bending your knees and moving your hips down toward the ground.
- Keep the ball stable using your core and ankle muscles throughout the movement.
- Perform 10-12 repetitions for 3-5 sets.
5: Side plank on the Bosu ball
Performing exercises on the Bosu ball is equally challenging and rewarding. These tricky little tools create a hard surface that you can balance on, no matter which side is facing up!
Muscles Used:
- sides,
- rectus abdominis,
- hip abductors,
- quadratus lumborum
- multifidi,
- various trunk and shoulder muscles.
How to perform
- Start with your right forearm on the domed side of the Bosu ball.
- Place your left foot on top of your right and lift your hips toward the ceiling.
- Hold this position for 10-30 seconds and then slowly lower to the starting position.
- Perform 3-5 reps for 3-5 sets on each side per session.
15 minute basic workout
To effectively incorporate the above exercises into a workout, you must perform each of them as part of a circuit.
Specifically, structure this circuit training so that you perform the first exercise for the desired number of repetitions. You should then try to move straight into exercise two, with as little rest as possible. Repeat this pattern until you complete all exercises 3-5 times.
This workout can be done up to 4 times a week or a few times a week. It depends on your current fitness level! If you’re not sure how often you should exercise, talk to your physical therapist or doctor.
This workout will help you improve your cardiovascular endurance as well as your strength and stability.
Final Takeaway on basic exercises
Core exercise is an essential component of any fitness program. If you’ve never tried these intense stability exercises before, just be sure to take it slow, don’t injure yourself, and talk to a medical professional if you have any questions!
