How To Build Core Body Strength

The core muscles include those that attach to your pelvis and spine, enabling an upright posture while sitting or standing, and various upper body movements, according to physical therapist Jen Kerr, author of the article, “The Importance of Core Strength.” She also suggests that your core muscles allow energy to transfer from your legs to your upper body efficiently. Build core body strength effectively by performing dynamic and isometric exercises.

Step 1

Lie on your back with your knees bent and feet flat on the ground. Have a partner hold your ankles to secure your feet to the ground. Hold a medicine ball in front of your chest with both hands. Contract your abdominal muscles to sit up until the medicine ball nearly touches your thighs. Twist your torso to the left and touch the medicine ball to the ground on the left side of your body. Repeat to your right. Come back to the center and slowly return to the starting position. Perform 10 reps.

Step 2

Stand upright with your knees slightly bent and hold a medicine ball in front of your chest. Bend forward at your waist, keeping the ball in the same position. Stop when your spine is parallel to the ground, hold briefly and slowly stand back up. Perform five to 10 reps.

Step 3

Stand upright with your feet about 6 inches apart. Bend forward at your waist, allowing you knees to flex, and place your hands on the ground. Walk forward slowly with your hands, keeping your feet in place. Stop when your head, torso and legs form a straight line horizontally. Place your left elbow on the ground below your left shoulder, followed by your right elbow below your right shoulder. Hold for at least 10 seconds. Rest for 30 seconds, stand back up and repeat the exercise. Perform three to five reps.

Step 4

Place one end of a barbell at the base of a wall in a corner. Stand upright with your feet at least as wide as your shoulders. Hold the other end of the barbell with both hands in front of your face. Twist to the left, keeping your feet solid on the ground, and lower the barbell to just outside your left hip. Lift the barbell back in front of your face while turning back to the center. Twist to the right and lower the barbell to your right hip. Turn back to the starting position. Continue alternating sides for 10 total reps.