It's a common belief that hundreds of crunches and sit-ups lead to stronger core muscles, but that's not entirely true. While doing traditional ab exercises will help strengthen the stomach, it's necessary to diversify your workout routine and target far more core muscles to get the best benefits. In addition to working abs, pick moves that will build back, oblique and gluteal muscles.
Moves
Push-ups, sit-ups and crunches are three of the best-known core exercises, and they all have definite benefits. Other moves, however, can reach more muscles and help build balance and stability throughout the body. CNN recommends the bridge, plank and quadruped. Pike crunches, bicycle crunches, oblique twists and Russian twists are more advanced moves to try. KidsHealth.org also suggests doing Pilates for core strength and muscle development.
Muscles
According to the State Government of Victoria, Australia's Better Health Channel, the main abdominal muscle groups include the rectus abdominus, transverse abdominus, and internal and external obliques. Altogether, CNN says the body has 29 core muscles. To reach and strengthen all of those muscles, it's important to target more than just the abs, so go beyond crunches and try a variety of movements that target different core areas.
Equipment
One of the best things about core exercises is that they require almost no special equipment. A pair of sturdy fitness shoes are useful for many core activities, but not much else is needed. However, certain pieces of equipment can enhance some exercises and make them more challenging. The American Council on Exercise suggests using a stability ball to develop balance between abdominal and back muscles. Medicine balls and dumbbells can add resistance to other core exercises and make them more difficult and challenging.
Aerobics
Although aerobics is an entirely separate category from core exercise, it's equally important for shedding fat around the midsection. To truly tighten and tone the stomach area, the Mayo Clinic recommends daily, moderate-intensity aerobic activities, such as jogging. Strength and resistance training, such as weightlifting, may also help. Choose exercises that burn more calories than core work, which is effective at building lean muscle, but not as successful at burning fat.
Considerations
Because back strain and other body injuries are always a risk when doing core exercises, it's best to learn proper technique and form from a professional fitness instructor or trainer before trying any new moves. Also, keep in mind that core work will be most effective when you supplement it with other types of exercise, such as cardio activities and resistance training.
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