Although the core is often discussed as though it is just one muscle, it actually includes many muscle groups, including your abdominals, lower back and hip flexors and rotators. These muscles are vital for proper posture and maintaining balance, so training them is crucial, particularly for athletes. Many exercises target your core, and you should use a variety for optimal results. Consult a medical professional before starting any exercise program.
Standing Hip Adduction
The standing hip adduction is an exercise you can perform at home, using resistance bands, or at the gym, with a cable attachment. This exercise is effective for training your core, as it targets your abs, obliques, hips and back. To perform the standing hip adduction, attach a resistance band or cable attachment to one of your ankles and stand with that foot slightly in front of the other. Plant your back foot and slowly extend your front foot upward, as if in a kicking motion. Maintain a straight back and flexed abdominals throughout the motion. Once you have reached the limit of your comfort zone, reverse the motion and repeat.
Chinups
Chinups are effective for training your upper body, particularly your shoulders and biceps, but they can also aid in core training. Trainer Bret Contreras says you can get a "great core workout" by performing chinups slowly and maintaining your form. Chinups also involve your back, another muscle group in your core.
Medicine Ball Rotations
Using a medicine ball can help add resistance to motions, and it challenges your body to maintain balance while holding a large, awkward object. Medicine ball rotations train your lower back and abdominals. To perform this exercise, sit with your knees bent and your feet together, holding a medicine ball at your chest. Flex your abdominals and keep them stiff as you rotate side to side, keeping your lower body in the same position and the ball close to your chest.
Weighted Crunches
While crunches may be effective for toning your core, trainer Shawn LeBrun suggests using weighted abdominal exercises, as they can help you build more muscle and improve the strength and appearance of your abdominals. You can perform weighted crunches by holding a weight plate or medicine ball to your chest. For an extra challenge, you can perform this exercise on a decline bench.
References
- Yampa Valley Medical Center; The Importance of Core Strength; Jen Kerr, DPT
- American Council on Exercise: Standing Hip Adduction
- TNation; Inside the Muscles - Best Ab Exercises; Bret Contreras
- American Council on Exercise: Seated Medicine Ball Trunk Rotations
- BodyBuilding; 3 Keys to Killer Abs; Shawn LeBrun
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