Core Strength Exercises & Training

Your core muscles are used in almost every movement, and they help with body support and posture, according to Spine-Health. Having strong core muscles can improve your fitness and make many activities of day-to-day life easier. You can do numerous core-strengthening exercises with little or no equipment, and these types of exercises should be included in your regular workout routine.

Core Muscles

Your core muscles include the muscles of your lower back, abdomen and pelvis, and are located between your rib cage and hips. Core-strengthening exercises should target all of these muscles. The American College of Sports Medicine (ACSM) recommends exercising your major muscle groups, including your core, at least two to three times each week for best results. You should rest at least 48 hours between exercise sessions for each muscle group.

Basic Crunch

The basic crunch exercise is a good core-strengthening exercise that requires no special equipment. To do a crunch, lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head and use your abdominal muscles to lift your upper body off the floor and toward your knees. Hold for a couple of seconds and then slowly lower yourself halfway back to the floor and repeat. Harvard Medical School recommends working your way up to 12 to 16 repetitions.

Plank

The plank exercise, which targets your abdominal muscles and your back, is an excellent exercise to help strengthen your core. Begin by lying on your stomach with your palms down and your elbows close to your sides and under your shoulders. While contracting your core muscles, lift your entire torso off the floor while keeping your body straight. Your body should be supported by your toes and your hands, forearms and elbows. Hold the plank position for at least five seconds and work your way up to longer.

Trunk Twists

Trunk twists are another core-strengthening exercise that you perform by lying on your back with your knees in the air and bent to 90 degrees. With your arms to your sides, keep both knees together and slowly lower your legs to one side of your body. Return to the starting position and then repeat on the other side. Do not hold your breath as you do this or other exercises. Work your way up to two sets of 10 to 15 repetitions on each side.

Benefits

Harvard Medical School reports that core exercises can improve your posture, which can lead to a trimmer appearance. Having a strong core can also increase the effectiveness of your other workouts and reduce your risk of injuries, including back injuries. If you need help developing a core-strengthening exercise program, visiting with a physical therapist or an exercise specialist may be beneficial.