You may often hear the term "core" used to address the mid-section of the body. The core consists of the abdominal, back and pelvis muscles. Stomach core muscle exercises can help to improve your posture, alleviate back pain, and make you appear slimmer. A strong core results in a stronger you.
The Front Plank
A great core exercise is the front plank. This exercise strengthens the entire body and develops stomach core muscular endurance. To perform the exercise start on your hands and knees. On either straight arms, or bent resting on your forearms, extend your legs out and support your body with only your feet and arms. Draw your belly button toward your spine to activate your abdominal muscles and keep your body in a straight line. Hold this position as long as you can while breathing in and out.
The Basic Crunch
The basic crunch will help to strengthen primarily your abdominal muscles. To perform a crunch lie on the floor on your back with your legs bent and feet on the ground. Place hands behind your head without interlocking them. Keeping your chin up draw your ribs closer to your hips and slowly lift your shoulders off the ground while exhaling. Inhale on the way back down and repeat for multiple repetitions.
The Bird-dog
This exercise sounds harder than it is, but looks easier than it is. The Bird-dog requires balance while isolating the core muscles. Start on your hands and knees with your back flat and belly button drawn to your spine. Raise your right arm straight out in front and extend your left leg straight out behind you. Hold this position for 5 to 10 seconds, initially, then switch sides. Repeat for multiple reps.
The Dumbbell Side Bend
Dumbbell side bends work the obliques and lower back muscles. Stand up straight, hold the dumbbell in your right hand with your arm down by your side. Bend your torso sideways so that the dumbbell gets closer to your knee, then slowly return to the starting position. Repeat on this side for 15 reps, then switch sides.
The Stability Ball Bridge
The stability ball bridge requires balance but is a simple exercise to strengthen the core. Sit on your stability ball and walk your feet out as you roll yourself into a reclined position on the ball. Continue moving your feet out until only your upper back, shoulders, and head are supported by the ball. Make sure your knees are at a 90 degree bend with your feet about 12 inches apart. Start with your hips lowered toward the floor then press through your heels, and lift your hips up in line with the rest of your body while squeezing your gluteus muscles and your abdominal muscles. Lower your hips and repeat for 20 repetitions.
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