Strengthening core muscles is important for overall health and fitness – but it’s not just about getting a six-pack. Here are five of the best exercises to do at home
When it comes to workouts, the core muscles can often be neglected, but they’re incredibly important for a variety of reasons.
The core is a group of muscles found in the middle of our bodies – these include the rectus abdominis, obliques, erector spinae and pelvic floor muscles. Exercise for our core is crucial in helping maintain strength, stability and balance, but it’s often overlooked. So why should a good fitness regime focus on this specific area?
First and foremost, strengthening the core can help prevent future injuries. Personal Training Expert at Mirafit, Lucy Ingleby, explains: “When core muscles are strengthened, they can act as a shield, protecting people from injuries, particularly around the lower back.”
Secondly, it’s an excellent way to improve posture. “Core exercises help spine alignment, making people slouch less and maintain proper posture. In turn, this can reduce back pain and allow people to maintain proper form when carrying out various exercises,” Lucy says.
Not to mention that we use our core muscles in almost every movement we make, making it even more important to strengthen our core and incorporate targeted exercises into our workouts, meaning “functional everyday movement can be enhanced.” If you’re looking for easy and efficient ways to strengthen your core, Lucy has listed five key workouts you should be doing…
Plank
Holding a plank may seem like a daunting exercise, but Lucy ensures this is a successful method for building core strength. She shares: “A plank is an accessible and effective workout that works out the core. They engage multiple muscles – such as the obliques and lower back muscles – improving isometric strength while also exercising the hips, legs, arms, chest and shoulders.”
To do a plank, start in the push-up position with your arms extending your body in place, then hold this position for the set time. Your elbows should be under your shoulders, and your feet should stay together during a plank.
Russian twists
Russian twists are a popular choice in many core exercise routines as they engage various core muscles, including the rectus abdominis and the obliques. They also help “enhance mobility and functional movement, as the exercise is rotational,” the personal training expert shares.
For these, sit upright on the ground with your feet slightly off the floor, then rotate your torso from side to side. Lucy adds: “For added intensity, individuals can introduce strength training into the mix by incorporating weights.”
Crunch
The crunch is ideal for boosting stability while primarily focusing on one key core muscle, the rectus abdominis. However, maintaining proper form is crucial to avoid injury or increased strain on the back.
Lucy says: “To successfully do a crunch, lie on the back in the sit-up position with feet shoulder-width apart. Then, place arms across the chest and lift the upper body before returning to the original position. This can be repeated as much as necessary.”
Leg raises
Leg raises are another great way to work your core. The expert explains: “This routine targets the rectus abdominis and oblique muscles, helping to enhance core stability while supporting hip flexor movement.”
To do a leg raise, lie on your back with your feet straight on the ground. Lift both legs at the same time before slowly returning to the starting position. Lucy says it’s a “quick and easy way to work your core”.
Bird dog
One of the most unusual exercises, but one that is still super effective, is the bird dog. Helping to improve core stability and strength, “it works various muscles throughout the core while also exercising the glutes, hamstrings and shoulder muscles,” Lucy says.
To do a bird dog, start on your hands and knees. Extend one leg out behind, in line with your back and reach the opposite arm out. Hold the position for a few seconds before returning and swapping limbs.
