Strengthen your core

People often consider only the abdominal muscles as their “core” muscles. However, in addition to your abdominals, the back, the hips, and the back of your shoulders are all considered a part of the core muscles

| JANUARY 20, 2019, 02:09 AM IST

Filipe Alvares


Core Strengthening exercises have become extremely important in recent times, and rightly so, because a strong core improves and corrects posture, reduces the risk of back injury and back pain, and makes everyday tasks easy. Plus, you will get a jaw-dropping midriff that even you cannot stop looking at! People often consider only the abdominal muscles as their “core” muscles. 

However, in addition to your abdominals, the back, the hips, and the back of your shoulders are all considered a part of the “core muscles”. The main function of all these muscles is to generate enough power to aid all body movements. And hence, to strengthen your core, you must target all the core muscles. I’ll run you through a set of 11 exercises that you need to perform after a 10 minute workout to ensure a stronger core.

n Flutter Kicks target the glutes, lower abs, and hip flexors in addition to the quadriceps, hamstrings, and calves, when performed correctly. Make sure that you do not let your feet touch the ground before you complete one set of the flutter kicks. 

n Seated Knee Tucks also work out the back of your shoulders along with the biceps and triceps. Ensure that you flex your knees and bring them close to your chest, and your upper body close to the knees when doing the knee tucks. 

n Russian Twist is an amazing exercise to get rid of the “love handles”. Engage your core, lift your legs in a flexed-knee pose, and cross them when doing this exercise, keeping your neck and lower back still at all times. 

n Crunches, with all their variations, are excellent for strengthening your core. However, make sure that you do not fall prey to the common mistake of “overdoing” crunches. If you want to strengthen the core, you should keep the health of your back muscles and spine in mind. Overdoing crunches negatively impacts the spine.

n Sit-ups should be done slowly and purposefully to derive the benefits of this core exercise. Use your shoulders, and not your neck, to lift your upper body off the floor until you are in a sitting pose. 

n Bridge – doesn’t even feel like an exercise! Just make sure that your body is in one plane, and your head and neck are strain-free. 

n V-sits is a slightly advanced core strengthening exercise. However, if you practice it regularly, you can do it with ease. 

n Plank – one of the best core strengthening exercises as it works on most of the core muscles. Engage your abs and squeeze your glutes to prevent any sagging in your middle when doing the plank. Side Planks and Plank Rotations are variations that you can attempt too. 

n Push-ups are difficult if you are starting out. But practicing planks regularly will give you the strength required to execute a push-up properly. 

n Plank Jack is a hybrid of a jumping jack and a plank. It is basically an exercise where you will be doing the leg movement of jumping jacks in the plank position.

n Half Kneeling Wood Chop requires you to work in the transverse plane, which many people do not train in. It is incredibly functional as well, and works your obliques, transverse abdominals, lats,  shoulders, and more.

A strong core is an invaluable asset. Go get yourself one!

Share this