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These core strength training exercises will help you forge a rock-solid midsection. They can also shape and sculpt a lean torso and build a functionally robust core. By incorporating them into your workout routine, you’ll develop a core that performs as well as it looks.
The list of core exercises has been carefully curated to ensure that all levels of fitness ability are catered for. Beginners can start with side planks while intermediate and advanced exercises may want to challenge themselves to stability ball dumbbell rotations.
A final point before we venture into the bulk of the blog. The variation in exercise complexity serves a secondary purpose beyond the one previously outlined. That purpose is to provide core strength exercises for trainers who don’t have access to a public gym. If you get your fitness fix at home or outside, and don’t have access to BOSU balls or resistance equipment, there’s still a core exercise here for you.
Core strength training exercises quick finder
Core exercise #1: Side plank
Core exercise #3: Flutter kicks
Core exercise #4: Prone roll-in
Core exercise #5: Supine bridge ball rolls
Core exercise #6: Torso rotation
Core exercise #7: Russian twist
Core exercise #8: Weighted side bend
Core strength training exercises #1: Side plank
Muscles engaged: Internal and external obliques; transverse abdominus.
The side plank is a simple core conditioning exercise that engages a surprising number of muscles. In addition to being a doddle to learn, side planks can be performed anywhere. They can be integrated into a core workout, yoga flow, or performed as part of a morning routine. These attributes make our first core strength training exercise ideal for beginners.
Key teaching points
Side planks are best performed on a soft training mat.
Begin by lying on your side with your body propped up on your forearm.
At this stage, your hip and leg are touching the floor.
To manoeuvre your body into position, contract the muscles of the supporting arm and core as you raise your hip and leg off the floor. A straight line should lead from the contact point of your foot up to your armpit.
You can make the side plank harder by supporting yourself with your arm fully extended. Alternatively, you lean on a BOSU or stability ball.
Core strength training exercises #2: Leg raises
Muscles engaged: Rectus abdominus; hip flexors.
Like side planks, leg raises are a simple yet effective core strength exercise that are often used in bodyweight circuits. They are a versatile movement that can be performed in several different ways depending on your strength and equipment availability. The version explained below is the most basic of the bunch. However, when you build up confidence, you can have a go at hanging leg raises and toes-to-bar.
Key teaching points
Lie face up on a soft training mat. You may find placing your hands under your buttocks provides additional support and stops your lower back from over-arching.
Get into the start position by raising your feet about four to six inches off the floor.
Now raise your legs as much as you can before lowering.
You don’t have to raise your legs vertically for the exercise to be effective.
To increase the intensity of your leg raises, grip a light medicine between your feet.
Core strength training exercises #3: Flutter kicks
Muscles engaged: Rectus abdominus; hip flexors.
Flutter kicks are a more active variation of leg raises. Though a seemingly simple movement, they engage multiple core muscles as well as your abdominals and hip flexors. Due to their effectiveness and the fact that they don’t require kit, flutter kicks are often used in boxing workouts and circuit training.
Key teaching points
Lying on your back on a training mat, place your hands under your glutes for additional support.
Raise both legs so that your feet are about six inches off the floor.
When you’re ready, begin fluttering your feet.
The wider the flutters the more physically challenging the exercise.
Core strength training exercises #4: Prone roll-in
Muscles engaged: The full register of your core including many upper body anterior and posterior muscles.
Prone roll-ins are our first core strength training exercise that requires a stability ball. For those who workout at home (or don’t have access to a stability ball), you might think this prevents you from performing roll-ins. Well, you may be pleased to know that this exercise can be performed just as well on a park swing. The teaching points outlined below are the same – except the swing takes the place of the stability ball.
Key teaching points
Start in the prone (press-up) position with the stability ball near your feet.
First, place one foot followed by the other on top of the ball. It will move about and initially will be quite difficult to keep in one place.
Before executing the movement, go through this body alignment checklist. 1) Your hands should be spaced a little over shoulder-width. 2) A straight line should be drawn from your shoulder to your ankle. 3) Your feet are situated at the back of the ball – if they are too far forward, they slide off the ball when you roll in.
If you can tick yes to each point on the list, you’re ready to initiate the exercise.
To do so, simply roll your feet in so that your thighs form a right angle with your torso.
Pause momentarily before rolling your feet back out.
When standard roll-ins are getting easy, try the single-arm/leg variations.
Core strength exercises #5: Supine bridge ball rolls
Muscles engaged: Full register of the core muscles; erector spinae; glutes; hamstrings
Supine bridge ball rolls are similar to prone roll-ins. The obvious difference is that the body faces up (supine) as opposed to down (prone). In addition to being a good core-developing exercise, supine bridge ball rolls also help strengthen the lower back. Furthermore, they engage the glutes and hamstrings. If you’re new to bridge ball rolling, expect some hefty DOMS in your posterior chain.
Key technique points
Lie on your back on a soft training mat with a stability ball close to your feet. To create a stable base, spread your arms wide to your sides.
Now, as with prone roll-ins, manoeuvre your feet onto the stability ball – preferably as far back as possible.
Your legs should be stretched out, a straight line running from your ankle to your shoulder.
Under control, bend your knees until a 90-degree angle forms between your calves and hamstrings.
Pause momentarily before releasing.
To increase the intensity, try the single-leg version.
Core strength training exercises #6: Torso rotation
Muscles engaged: Transverse abdominus; internal and external obliques; quadratus lumborum.
Torso rotations are a classic core strength training exercise. But as with most core movements, they engage many more muscle groups beyond those of the torso. The exercise can be performed with multiple items of exercise equipment. For example, you could use a cable machine at the gym. This is the standard torso rotation training tool of choice as it enables you to modify the resistance.
However, for those training at home, you can use a resistance band. Resistance bands are best as the tension increases as you progress through the range of movement, making it harder as you near peak contraction. Alternatively, you have the option of using dumbbells, kettlebells, weight discs, and a steel macebell. In short, anything that offers some resistance.
Key technique points
Standing side onto the pully arm of the cable machine (or anchor point to which your resistance band is fixed), grasp the handle with a secure grip. Your hands should be clasped together.
Your arms are stretched out to your side and are parallel to the floor.
Before executing the exercise, apply resistance against the cable. You should feel tension in your core.
Smoothly and under control, sweep your hands from your side to your front.
Pause momentarily before returning to the start position.
Complete your set before switching positions.
To increase the intensity of your wood chops, apply more resistance and/or rotate 180 degrees as opposed to the standard 90.
Core strength training exercises #7: Russian twist
Muscles engaged: Rectus abdominus; transverse abdominus; internal and external obliques; quadratus lumborum.
Russian twists are an effective exercise for engaging a wide range of core muscles. Thus they confer many core training benefits. They achieve this through the combination of isokinetic and isometric contractions. The isokinetic contractions occur during the twist, which is powered by the transverse abdominus and the internal and external obliques. To support the Russian twist position, the rectus abdominus, transverse abdominus and quadratus lumborum (and hip flexors) are engaged isometrically.
Key teaching points
Seated on a soft training mat, your knees are bent, and the soles of your feet are flat on the floor.
At your side is a resistance object – such as a dumbbell, weighted disc, or medicine ball. (To make the exercise authentic, consider using a competition kettlebell as your resistance tool of choice.)
Grasp the medicine ball and hold it close to your chest. In addition to increasing the intensity of the exercise, this also improves balance.
Keeping your knees bent (about 90 degrees), raise your feet roughly six inches above the floor.
Maintaining a fixed gaze to your front, begin twisting from side to side.
As your feel for the exercise improves, aim to touch the medicine ball down with each twist.
Core strength exercises #8: Weighted side bends
Muscles engaged: Rectus abdominus; internal and external obliques.
As the author of Strength Training Anatomy tells us, ‘This exercise focuses on the obliques of the side you bend with and places secondary emphasis on the rectus abdominis and quadratus lumborum.’ A common mistake made when performing side bends is to hold a weight (typically a pair of dumbbells) in both hands. This nullifies the resistance as the dumbbell in the left-hand counterbalances the one in the right. Thus, when side bending, hold only one dumbbell (you can use alternative resistance equipment such as kettlebells and discs). And remember, the target side is always opposite to that of the resistance: if you’re holding a dumbbell in your left hand, it’s your right rectus abdominis and internal and external obliques that are being engaged.
Key teaching points
Holding a dumbbell (weights plate, kettlebell, cable handle, or resistance band) in your left hand, adopt a neutral stance.
The unencumbered hand can be placed on the side of the head or at the side of your thigh.
To maximise the full range of movement, first, bend toward the dumbbell until it is almost level with your knee joint.
Now bend over to the right side.
Pause momentarily before returning to the start position.
When performing this movement, avoid bouncing in and out of the bend and resist the temptation to lean forward. The lateral bending should mimic that of a pendulum.
Core strength training equipment
To conclude this article, I’ve reviewed a range of popular pieces of core strength training equipment. All the items up for consideration can be found in most public gyms. But that’s not much help for those who train at home. And though movements such as roll-ins and bridge ball rolls can be adapted to kit-free environments, having access to a stability or BOSU ball can enhance the effectiveness of these exercises. In addition, it can diversify the training experience.
Thankfully, core training kit is relatively inexpensive. For less than £50 you could deck out your home gym with both a BOSU and stability ball – and still have change for a set of resistance bands.
BOSU ball
A budget BOSU (such as JLL's Maze Balance Trainer) can be bought for about £30. It should be noted, though, that these are imitations of the original BOSU Balance Trainer. If you’re a brand-name snob who scoffs at knockoffs, be prepared to pay a pretty penny for the real deal. An authentic Bosu Balance Trainer will set you back £139 big ones. But the reviews suggest that it could be money well spent. With over 9000 4.5- to 5-star reviews, the original BOSU is by far the best-rated BOSU on the block.
But are they worth it? Can your core do without being BOSUED?
According to the product spiel, which is so biased it made my eyes burn, the BOSU Balance Trainer boasts near-legendary status throughout the ‘industry’ for its versatility and superior fitness-developing powers. If the BOSU brand is to be believed, using their BOSU Balance Trainer can deliver ‘killer cardio workouts’ while building strength, improving balance and flexibility, and fine-tuning sports skills.
While it’s nigh on impossible to get a cardio workout with your BOSU (unless you plan to take it out running), they are effective at creating an unstable platform on which to perform exercises. This is beneficial because, as Micheal Boyle argues in his book Advances In Functional Training, ‘unstable surface’ training has been shown to engage more muscle groups – on account of the additional contraction required to restabilise your position.
Stability ball
Stability balls are dirt cheap nowadays. PROIRON’s ‘extra thick exercise ball,’ with its ‘anti-burst technology’ and pressure pump, is currently the best ball with nearly 5000 5-star reviews. For a mere £13.59 you could be bouncing your way to a better body.
And don’t think that the stability ball is a one-trick pony. They’re good for more than just your core. For example, many customers commented on using their stability for stretching, physiotherapy, and post-injury rehabilitation.
In addition, some people replace their home office chair with a stability ball. Doing so apparently improves posture as well as strengthening the lower back muscles and the deep muscles of the core.
Fitness: Try this Core Dumbbell Workout >
About Adam Priest –
A former Royal Marines Commando, Adam Priest is a content writer, college lecturer, and health and fitness coach. He is also a fitness author and contributor to other websites. Connect with Adam at info@hungry4fitness.co.uk.
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