The following are the core muscles, located in the bodys trunk:
According to Harvard Medical School, strengthening the core muscles can help:
Having a routine that includes some of the following exercises may help strengthen and stabilize the core and improve mobility.
The American Council on Exercise (ACE) recommend starting with exercises that help build core stability before moving onto those that improve mobility, such as exercises called mountain climbers.
Below, we list ACE-approved core exercises, starting with those for beginners. We also give tips to make these exercises more challenging.
This also helps strengthen muscles in the lower back, hips, and buttocks. The muscles of the buttocks are called the gluteal muscles, or glutes.
To perform the bridge:
Intermediate: While lifting the hips, raise the right foot off the floor until the knee is at a 90-degree angle from the hip. Alternate legs for 20 repetitions.
Advanced: Use a resistance band around the hips, securing the band to the floor with your hands. This will make the muscles work harder.
These help engage the core muscles while strengthening the glutes, hips, and legs.
To perform toe taps:
This strengthens the abdominal muscles, shoulders, back, glutes, and legs.
To perform the high plank:
Intermediate (elbow plank): Instead of resting the weight on the hands, lower the forearms to the floor so that the arms form a right angle to the floor. Move the feet closer to the body. Hold the position for 30 seconds. Repeat 3 sets of 12.
Advanced (side plank): Lie on one side, with the elbow directly beneath the shoulder and the forearm flat against the floor. The legs should be slightly bent.
Using the oblique muscles, lift the hips to form a straight line, with one leg balanced atop the other. Raise the free arm straight up in the air, holding the position for as long as possible without losing balance at least 30 seconds. Repeat 3 sets of 12.
This exercise strengthens the abdominal and back muscles by challenging stability.
To perform the bird dog:
Intermediate: Once in position, with the right leg and left arm extended, draw these limbs in beneath the abdomen until they are as close to each other as possible. Then extend them to the starting position. Hold this for 30 seconds. Perform 12 repetitions per set for up to 3 sets.
Advanced: Use a resistance band around the feet to work the glutes harder.
These help strengthen the core, lower back muscles, and obliques.
To perform abdominal crunches:
Intermediate: Begin in the same position, but instead of keeping the feet flat on the floor, raise them toward the chest while curling the torso toward the thighs.
Advanced: Hold a weighted medicine ball to the chest while curling the torso upward. Swivel left and right, bringing the ball across the body, before returning to the starting position.
This is one of the most effective intermediate exercises for strengthening the rectus abdominis, also known as the six-pack.
To perform bicycle crunches:
These work the abdominal muscles, glutes, thighs, and quads.
To perform warrior crunches:
This exercise strengthens the abdominal muscles as well as the shoulders, hips, hamstrings, and triceps.
To perform mountain climbers:
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The best core exercises for all fitness levels, at home and at the gym - Medical News Today
