Exercises to strengthen your core
STRENGTHENING your core — your abdominals, obliques, lower back, and hips — will not only improve your physical appearance but also enhance your performance in other exercises, reduce the risk of injury, and support better posture and balance.
Personal trainer Michael Lawrence said strengthening your core is essential for improving stability, balance, and overall functional fitness.
Here are some effective exercises he said will target your core muscles.
Plank
How to do it: Start in a push-up position with your forearms on the ground. Keep your body in a straight line from head to heels. Engage your core and hold the position for as long as possible.
Benefits: Strengthens the entire core, including the abdominals, lower back, and shoulders.
Side plank
How to do it: Lie on your side with your legs extended and stacked on top of each other. Place your elbow directly under your shoulder and lift your hips off the ground, forming a straight line from head to feet. Hold the position, then switch sides.
Benefits: Targets the obliques, hips, and shoulders, improving lateral stability.
Russian twists
How to do it: Sit on the floor with your knees bent and feet flat. Lean back slightly, keeping your back straight. Hold a weight or a medicine ball with both hands, then twist your torso to the right, bringing the weight toward the floor beside your hip. Return to the centre, then twist to the left.
Benefits: Works the obliques and rotational muscles of the core.
Bicycle crunches
How to do it: Lie on your back with your hands behind your head and legs lifted, knees bent at 90 degrees. Bring your right elbow towards your left knee as you extend your right leg. Switch sides, bringing your left elbow towards your right knee, and continue alternating.
Benefits: Engages the entire core, with a focus on the obliques and lower abs.
Leg raises
How to do it: Lie on your back with your legs straight. Place your hands under your lower back for support. Keeping your legs straight, lift them toward the ceiling until they form a 90-degree angle with your torso. Slowly lower them back down without letting your heels touch the floor.
Benefits: Targets the lower abs and helps improve hip flexor strength.
Mountain climbers
How to do it: Start in a plank position with your hands directly under your shoulders. Bring one knee toward your chest, then quickly switch legs, bringing the other knee forward while the first leg extends back. Continue alternating as quickly as possible.
Benefits: Engages the entire core, with an emphasis on the lower abs and obliques. It also provides a cardiovascular workout.
Flutter kicks
How to do it: Lie on your back with your legs extended and hands under your lower back for support. Lift your legs slightly off the ground and alternately kick them up and down in a fluttering motion.
Benefits: Targets the lower abs and hip flexors, improving endurance and core strength.
Hanging leg raises
How to do it: Hang from a pull-up bar with your arms fully extended. Keeping your legs straight, lift them toward your chest, then slowly lower them back down.
Benefits: Focuses on the lower abs and hip flexors, while also engaging the entire core and grip strength.
Here are some essential tips for core training:
Focus on quality: Perform each exercise with proper form to effectively target the core muscles and avoid injury.
Progress gradually: Start with simpler exercises and gradually increase the difficulty as your core strength improves.
Consistency is key: Incorporate core exercises into your routine 23 times a week for the best results.
Engage the core: Throughout all exercises, focus on engaging your core muscles by pulling your navel toward your spine.
