Image Source: POPSUGAR Photography / Matthew Kelly
Fitness professionals have varying opinions on how to train for optimal health, but one thing they all agree on is the importance of a strong core, which you can get from core stability exercises. You’ve probably seen info about core strength on TikTok or heard your favorite Peloton instructor refer to it as you hold a plank for what seems like an eternity, but you may not know exactly what having a strong core means — or how, exactly, to get one.
Your core is like the roots of your favorite plant. Strong and sturdy roots keep the plant stable and support the weight of the plant as it grows. The same can be said for your core, which is often considered the source, or root, of all movement. Every time you bend down to pick something up off the ground, reach for something in the back seat of your car, or lift something overhead, your core is working. “The well-trained core is essential for optimal performance and injury prevention,” Stuart McGill, PhD, explained in a 2010 review in the Strength and Conditioning Journal. No matter your fitness goals, having a strong and stable core is crucial.
The thing is, not every abs exercise builds deep core stability and strength. Crunches, for example, work your rectus abdominis — the superficial muscle on the front “six pack” section of your abs — but do nothing to target your deep core muscles (aka the transverse abdominis), the ones key for a strong foundation. To really activate those muscles, cultivate a mind-core connection, and build functional strength, you’ll need core stability exercises.
Not sure what those are? To help you out, POPSUGAR tapped personal trainers and physical therapists for their go-to core stability exercises. Check them out ahead, and incorporate a few (or all of them!) into your workout routine.
— Additional reporting by Lauren Mazzo
1
Core Stability Exercise: Bear Hold
Image Source: POPSUGAR Photography / Sam Kang Product Credit: PE Nation sports bra, PE Nation biker shorts, APL sneakers
Start on your hands and knees with your wrists directly underneath your shoulders and your knees directly underneath your hips. Your spine should be in a neutral position.
With control, engage your core to lift your knees a few inches off the ground. Hold this position, trying not to arch or round your back and keeping your neck long.
Try holding for 10 seconds, and work your way up to a minute or longer. Do two or three sets.
Start on your hands and knees on the floor. Lower onto your forearms, with your elbows directly under your shoulders.
Extend your legs to place your toes on the floor behind you, and lift your knees off the ground so you’re holding your body up with your forearms and toes.
Hold this position, trying to keep your back flat and core engaged. Don’t let your hips drop or lift up, and think about keeping your neck long and in line with your spine.
Try holding this position for 10 seconds, and work your way up to a minute or longer. Do two or three sets.
2 / 13
3
Core Stability Exercise: Glute Bridge
Image Source: POPSUGAR Photography / Sam Kang Product Credit: Clique compression crop top, Clique compression leggings, APL sneakers, Emma Pills rings and studs
Lie face-up on a mat with your knees bent and feet flat on the floor. Plant your palms by your sides, facing down.
Press through your heels to raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body from shoulders to knees.
Hold for two to five seconds, making sure your spine doesn’t round and your hips don’t drop. Lower down to the ground. That’s one rep.
Do three sets of 10-12 reps.
3 / 13
4
Core Stability Exercise: Bird Dog
Image Source: POPSUGAR Photography / Sam Kang Product Credit: POPSUGAR TPE Yoga Mat, Live the Process bodysuit
Another great core stability exercise you can add to your workouts is the bird dog, according to Stokes. This move (which you may have seen in yoga class) presents a balance challenge and helps you practice keeping your core stable while moving both your arms and legs. Stokes offers a tip: “It’s important to squeeze the glute of the extended leg while holding this position,” she explains.
Start on all fours with your knees under your hips and your hands under your shoulders. Find a neutral spine and engage your core.
Reach your left hand forward at shoulder height and extend your right leg out behind you at hip height. Keep your neck long, gaze down on the floor, and try to keep your hips from tilting.
Round your back and squeeze your abs to bring your left elbow and right leg to touch under your body. That’s one rep. Repeat on the other side.
Lie on your back with a neutral spine and legs in the air, knees bent at 90 degrees and shins parallel to the floor. Press your palms into your thighs to engage your core. This is your starting position.
Maintaining tension between your left hand and your left thigh, lengthen your right arm and leg until they’re hovering just off the floor. Focus on keeping your ribs and hips connected and core engaged; don’t allow your back to arch.
Return to the starting position, and repeat on the left side. That’s one rep.
Do three sets of 10-12 reps.
5 / 13
6
Core Stability Exercise: Side Bridge
Image Source: POPSUGAR Photography
Another movement I like for core stability is the side bridge. Not only does it recruit your obliques, but it also fires up some of your smaller hip muscles, which also play a role in your overall core strength and stability.
Lie on your left side with your knees bent at a 90-degree angle and your elbow underneath your shoulder.
Push your hips forward, lifting your thighs off the ground. Be sure to keep your knees, hips, and upper body aligned.
Rest your right hand on top of your right hip.
Try holding this position for 10 seconds, and work your way up to a minute or longer. Do two or three sets on each side.
If you’re ready to upgrade from the plank, the plank with knee tap variation will ignite your core. This move is more challenging than your standard plank because you have to keep your pelvis and hips in a neutral position as you lower each knee to the ground.
Start in an elbow plank position.
With control, slowly tap your left knee to the ground without moving your hips. Lift your left knee, returning to the starting position. Keep your core engaged and be careful not to arch your back.
Repeat on the other side. That’s one rep.
Do three sets of 10 reps.
7 / 13
8
Core Stability Exercise: Elbow Plank With Leg Lift
Image Source: POPSUGAR Photography / Sam Kang Product Credit: POPSUGAR TPE Yoga Mat, Live the Process bodysuit
Once you’ve perfected the traditional plank and the knee tap, try this variation with a leg lift. According to Hampton, the elbow plank with leg lift reduces the stability of the position, which means your core strength is really going to have to kick in. When performing this core stability exercise, try not to let your hips tilt or shift up or down.
Start in an elbow plank.
Lift your right foot about six inches off the ground, keeping your pelvis parallel to the floor. Hold for five seconds, then lower the leg.
Repeat on the other side. That’s one rep.
Do three sets of 10 reps.
8 / 13
9
Core Stability Exercise: Side Plank
Image Source: POPSUGAR Photography / Sam Kang
If you’ve mastered the side bridge, continue to challenge your core stability and strength with the side plank.
Begin by lying on your left side with your legs extended and feet stacked. Bring your left elbow directly under your left shoulder.
Engage your core, press your left elbow into the floor, and lift your hips off the floor to rise into a side elbow plank.
If your balance feels off, stagger your top foot in front of your bottom foot.
Try holding this position for 10 seconds, and work your way up to a minute or longer. Do two or three sets on each side.
9 / 13
10
Core Stability Exercise: Stir the Pot
Image Source: POPSUGAR Photography / Chaunté Vaughn Product Credit: Full Court sports bra, Full Court biker shorts, APL sneakers
If you’ve perfected the plank and bird dog, you may be ready to advance to harder core stability exercises such as stir the pot. I really like this core stability exercise because it forces you to maintain a braced core, like in a plank, while moving your extremities (in this case, your arms) and resisting excessive arching of the lower back.
Begin in an elbow plank with your forearms resting on the top of a stability ball.
Keeping your core strong and your body still, use your arms to roll the ball in a small clockwise circle. Repeat going in the opposite direction. That’s one rep.
Lower the carriage of a cable machine so that it’s about chest height, and attach a D-handle to the pulley. Adjust the weight so that it’s on one of the lightest options (try 10 pounds). If this is too heavy or too light, feel free to change the weight.
Standing with the left side of your body closest to the machine, grab the handle with both hands and take two or three steps out so that there’s tension on the cable. Hold your hands at your sternum, and make sure that your body is square. If you feel like you’re getting pulled to the left, this is an indicator that you should lighten the weight.
On an exhale, press the cable straight out in front of your body. Be sure not to rotate toward the machine. Hold for two seconds before returning to the starting position. That’s one rep.
Another move I think is great for core stability is the farmer’s carry. The point of this movement is to maintain an upright posture as you resist the weight of the dumbbells.
Start standing with a medium-weight dumbbell or kettlebell in each hand; if this is too heavy or too light, feel free to adjust the weight. Make sure your body weight is evenly distributed on each foot, your spine is in a neutral position, your shoulders are back, your chest is open, and your core is engaged.
Hold the dumbbells by your sides, about an inch away from your legs. Walk forward, maintaining a neutral spine and keeping your core engaged.
Denial of responsibility! Web Times is an automatic aggregator of the all world’s media. In each content, the hyperlink to the primary source is specified. All trademarks belong to their rightful owners, all materials to their authors. If you are the owner of the content and do not want us to publish your materials, please contact us by email – webtimes.uk. The content will be deleted within 24 hours.
