The 3 Best Core Exercises (to Do Every Day)
Benefits: Targets deep core muscles like the transverse abdominis, improves spine and pelvic stability, and challenges coordination.
How to do it: Lie on your back with knees bent and feet flat on the floor, arms extended straight up towards the ceiling. Lower one arm and the opposite leg down towards the ground while maintaining a neutral spine and keeping the other arm and leg lifted. Pause briefly, then return to the starting position and repeat with the other side.
2. Bird Dog:
Benefits: Strengthens core, improves spinal stability, and challenges coordination and balance.
How to do it: Begin on all fours with hands shoulder-width apart and knees hip-width apart. Extend one arm straight out in front and the opposite leg straight back, keeping your back flat and core engaged. Hold for a beat, then return to the starting position and repeat with the other arm and leg.
3. Plank:
Benefits: Strengthens various core muscles, including the rectus abdominis, obliques, and transverse abdominis, as well as shoulders and back muscles.
How to do it: Start in a push-up position with forearms flat on the floor, elbows under your shoulders, and body in a straight line from head to heels. Engage your core and keep your back flat throughout the exercise. Hold for as long as you can maintain proper form, aiming to progressively increase the hold time over time.
Additional considerations:
Variations: These exercises can be modified to suit your fitness level. Beginners may start with shorter hold times or modified variations.
Proper form: Maintaining proper form throughout the exercises is crucial to maximize benefits and minimize the risk of injury. Focus on engaging your core muscles and keeping your back neutral.
Warm-up and cool-down: Always perform a proper warm-up before starting your workout and cool down afterwards with stretches to improve flexibility and prevent muscle soreness.
Consult a professional: If you’re new to exercise or have any concerns about your health, consult a certified personal trainer or physiotherapist for guidance on proper form and programming personalized to your needs and goals.
Remember, consistency and proper form are key to achieving optimal results. Incorporating these exercises into your regular workout routine can help you build a strong and stable core.