Work Your Core

Maintaining a strong core is a vital component of a well-planned fitness regimen. The stronger your core, the less likely you are to struggle with poor posture, injuries of many different types, and pain in the lower back. Further, working your core improves stability and balance as well. Fortunately, there are countless exercises you can perform to work the muscles of your pelvis, lower back, hips, and abdomen and ultimately keep your core stable and strong.

Steps

Stabilizing Your Core

1. Hold yourself in a plank position for 1 to 5 minutes . While there are literally countless ways to work your core, you can begin to stabilize and strengthen your core simply by holding your body in certain static positions. Maintaining a stable trunk while holding a static position that engages several muscles groups in your core is a great way to initially strengthen your core. A great position to start working your core is the plank.
   • To place yourself in plank position, lay down on your stomach, with your upper body propped up on your elbows. Clasp your hands together, palm-to-palm. Place your elbows directly beneath your shoulders and make sure they’re shoulder-width apart.
   • Raise your hips off of the ground, pushing into the floor with your forearms and toes. Hold your hips at the height which allows your body to make a straight line from your neck to your ankles.
   • Hold the plank position for at least 15 seconds. Repeat the position five times.
   • Increase the duration of the hold by 15-second intervals. Try to get to where you can hold a plank for an entire minute. You can also increase the number of times you hold the position.
2. Make neutral planks more challenging. You can vary plank exercises to work your core more aggressively. Once you can hold a plank for over a minute, start making your plank routine more challenging. Do this by raising one of your arms, as well as the opposite foot, off of the ground while in plank position. This will focus the weight of your body on particular muscle groups, and give them a more targeted workout.
   • At first, just lift your right arm and hold it out in front of you for a few seconds. If you can do so while maintaining stability, raise your left leg and hold it out behind you simultaneously, for as long as you are able. Lower these limbs and switch to holding your left arm and right leg out for as long as you are able.
3. Add side planks to your static-core routine. Side planks will target more specific muscles groups along either side of your body, particularly in your abdomen. To start, lie on your side with your forearm perpendicular to your body and your feet stacked sideways. Tighten your abdominal muscles and push your forearm downwards into the floor. Raise your hips until your whole body is aligned.
   • Hold the position for as long as you are able — at least 15 seconds — and repeat the process on your other side. Do 5 side-planks in each side.
   • Add to the duration of the amount of time you hold the position in increments of 15 seconds. You can also add the number of reps you do on each side.
   • You can increase the challenge of a side plank by raising your arms and legs on the side of your body that is off of the floor for 15 seconds to a minute.
4. Do “moving-plank” exercises such as crawling. While crawling might not seem like a workout, rest assured it can quickly provide an effective and rewarding core workout. Avoid crawling on your hands and knees. Instead, do an army crawl, resting your weight on the inside of your upper legs and lower arms. Go slow and focus on how you’re moving your body, noting how different muscles in your hips, abdomen, and back engage with each movement.
   • Keep your hips horizontal to the ground, and do not allow them to rock from side to side.
   • Focus on bring your knees forward with each “stride,” as opposed to splaying them out to the sides of your body.
5. Do a series of hip lifts. Lay down on your back with your knees bent and the soles of your feet flat on the ground. Tighten your ab muscles and raise your hips off the floor until torso and thighs are aligned and hold for five seconds. Your knees should be bent at about a 90° angle when your hips are raised. Repeat the position ten times, adding reps as you are able to do so.
   • Do not allow your hips to drop or rotate while holding the position.
   • Initially, place your arms at your sides, with palms against the floor for added stability.
   • To increase the challenge of this exercise, cross your arms across your chest and keep them there through the exercise.

Using a Swiss Ball to Work Your Core

1. Do Swiss ball sit-ups. Swiss balls (or stability balls) allow you to perform classic exercises while amplifying their effectiveness. While you’re likely well-accustomed to traditional sit-ups, incorporating a Swiss ball into this exercise will provide a better workout in less reps. To position yourself, sit upright on a Swiss ball, as though you’re sitting on a straight-back chair with the soles of your feet flat upon the ground in front of you.
   • Swiss balls can be purchased at most stores that sell exercise goods. They are balls made of a soft elastic material, and vary in size. Choose a size based on your height.
   • Start doing six reps at a time, and repeat the exercise for three sets. Increase the number of reps per set as you are able to do so.
   • If you can easily do sit-ups on a Swiss ball, hold a weight plate across your chest while doing so to increase the level of challenge.
2. Use a Swiss ball to perform knee tucks. Begin in a push-up position with the Swiss ball just beside your lower legs. Carefully lift one leg at a time onto the ball, supporting the weight of your body with your hands on the floor and the ball beneath your shins. Pull the ball forward along your shins by contracting your abdomen, and pulling your knees towards your chest, then allow the ball to roll backwards by slowing pushing your legs back out.
   • Keep your hands directly beneath your shoulders.
   • Shoot for three sets of six reps each to start, increasing the number of reps as you’re able.
3. Increase the challenge of the knee tuck. If you can easily complete multiple reps with the ball beneath your shins, do the same thing with the ball beneath your toes instead. This will make it much harder to pull the ball forward and push it back, as well as increase the distance you are able to roll the ball. When the ball is beneath your toes, take care not to roll off of the ball.
   • To add to the challenge even further, trying rolling the ball forward and backward while balancing on one foot. Don’t forget to do so with each leg.

Varying Your Core Workout

1. Do back extensions. The flip side of the sit-up is the back extension, which uses a hyperextension bench. This is a piece of equipment that holds your body at an angle (about 45°) and securely holds your feet and ankles. Begin by lying face-down on the bench with your ankles under the footpads. Your upper thighs should hit the large, upper pad (if they don't, adjust the bench until the pad is at your thighs).
   • Keeping your body straight, cross your arms over your chest.
   • Slowly bend forward at the waist, lowering your upper body as far as you can without rounding your back. It is essential for your safety that you keep your back straight during this exercise. If your back begins to round, then you have gone too far forward and should stop.
   • Raise your torso back to the beginning position. Repeat.
   • If you’ve been doing a lot of crunches and sit-ups, make sure to start including back extensions in your routine as well.
   • Don’t extend your upper body backwards too far past a straight spine.
   • Shoot for three sets of as many back extensions as you can handle.
   • Back extensions can also be performed without equipment. Lying flat on your stomach, simultaneously lift your arms, chest, and legs off the floor. You should use your back muscles to lift yourself off the floor. Hold for two to five seconds if you are a beginner, hold for up to a minute if you are more advanced. Then release and lower back to the floor. This is similar to the Superman or Do a Cobra Exercise pose.
2. Vary your core workouts as you build strength. Every few months, change up your core workouts extensively. Otherwise, your body will acclimate to the specific routine you’re doing and it will be harder to gain further strength from the same workout.
   • There are many core-specific workout routines available online. Many sites even offer printable core workouts, some of which are designed to strengthen your core according to the physical activities you most enjoy.
   • One of the best ways to vary or expand a workout routine is by including or focusing on a new muscle group. In particular, incorporate new exercises that focus on your back, as people tend to favor exercises that focus mostly on their abs.

Sources and Citations

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