9 Of The Best Core Exercises Recommended By Fitness Pros

9 Of The Best Core Exercises Recommended By Fitness Pros : Simply stated, your core is the group of hip and trunk muscles around your spine, abdominal organs, and hips. These muscles are vital for load balance and help support the spine from excessive load.

You’re using your core all the time, whether you’re balancing, walking, reaching, or just standing. The stronger your core, generally speaking, the lower your risk of injuries.

So how can you strengthen your core? Check out these nine core exercises that professional trainers love.

Forearm Plank

The Forearm Plank is a great ab exercise for beginners new to core strengthening. Start by lying on your stomach. Use your forearms to support your lower body. Your toes and forearms should be the only parts touching the ground. Your toes can be bent. Hold to this position for as long as you can. As your core improves, keep maintaining the position for longer and longer.
Russian Twist

Start by sitting with your knees bent in front of you. Your feet should be flexed, with your heels on the floor.

Fold your elbows at right angles and hold your hands to your chest. Lean your torso back until your abdominal muscles engage. Hold a dumbbell in your hands if you’d like to make this workout more challenging.

Do one rep by slowly and carefully twist your torso from right to left while keeping your core tight. This exercise is a tricky one, so work with a personal trainer to start with if you have any doubts, as your trainer is qualified to advise you on how to perform it safely to minimise the risk of injury.
Butterfly Sit-Up

The butterfly sit-up is the same as a regular sit-up. The difference is your knees are raised and bent at right angles and raised to the sides. Your feet should be on the floor and your soles should meet, with your ankles near the floor.

Lie on your back and reach your arms overhead to get started. Use your core to roll your body up until you sit upright. Touch your toes.

Slowly lower yourself back down into the starting position and repeat the rep.
Leg Raise

Leg raises build your abdominal area as well as the hip flexors, enhancing mobility. Start by lying on your back with your hands at the sides or under your hips. Your legs should be extended. Slowly, raise your legs by keeping them together and as straight as possible. Continue until the soles of your feet (or shoes) are facing the ceiling.

Slowly lower your legs back down, stopping when they’re a few inches off. Repeat. Keep your lower back flat along the floor at all times.
Superman

The superman is another great workout if you’re a beginner. Start by lying on your stomach. Extend your arms and legs.

Lift your head, your right arm, and your left leg about 10 or 15 cm above the floor. Hold for three seconds and lower them back down. Repeat with the opposite arm and leg.
Bridge

Start by lying on your back with your legs bent to 90 degrees at the knees. Keep your feet flat on the floor. Lift your hips and back off the ground. Make sure you’re forming a straight line from the shoulder to your knees. Hold for 5 to 10 seconds before setting your torso back down.
Sitting Bicycle Crunch

If you’re a beginner or looking to change things up, why not try the sitting bicycle crunch?

Start in a seated position, with a slight bend at the knees. Lift your right knee and your left elbow down towards each other. Repeat on the other side.
Crunch

The crunch is one of the most popular core-strengthening exercises. For those with lower back pain, extra care and taking it slowly is important. Check with a healthcare provider if you have doubts about whether this exercise is right for you.

Lie on your back. Bend your knees. Plant your feet on the floor and set them apart at hip width. Cross your arms over your chest.

Tighten your core muscles while relaxing your neck and shoulders. Tuck in your chin and raise your upper back while leaving your lower back, pelvis, and feet on the floor. Hold for a few seconds before lowering your upper back down to the starting position.
Slow bicycle crunch

The slow bicycle crunch, for most, will be an excellent way to train for endurance if you’re looking for a crunch or sit-up alternative. Start by lying on your back. Raise your feet. Keep your hands on the side of your head.

Move your legs in a peddling motion. Raise your elbow to the opposite knee. Your six-pack and obliques will get a good workout if you’re doing it right.

Conclusion

More exercises and movements rely on a strong core. Strengthening your core not only minimises the risk of injury, but it can also enhance your range of motion, help you maintain mobility, and increase overall strength. You’ll achieve better balance and stability, which means a smoother time in the gym, playing sports, and general movement in your everyday life. With a stronger core, you can enjoy a better posture and reduce the risk of lower back pain. So why not try these nine exercises and start building up your core today?

Author:

Jacqueline Coombe has been a prolific reader since childhood, and now channels her love of the written word into writing content on a range of topics from business, marketing and finance to travel and lifestyle. Jacqueline is also a Principal Consultant specialising in Search + Content Marketing at international digital marketing agency Web Profits.