Strong core muscles produce more than just six-pack abs that look good on the beach. They can help prevent or relieve back pain, improve balance, bolster athletic performance and make the body more resistant to injuries. The most effective exercises for core stability require lateral, twisting motions using the oblique muscles, in addition to the more traditional, linear movements that employ the abdominal muscles.
Side Planks
The side plank, one of the most effective exercises for lateral core stability, requires no special equipment and can be performed anywhere. It strengthens both the abdominal and oblique muscles while also using the hips for stability. Begin by lying on the floor or an exercise mat on your side with one foot on top of the other. The elbow of the arm lying on the ground should align directly underneath the shoulder and the forearm should extend forward in front of the body. From this position, steadily raise the legs, hips and core off the ground as high as you can, while keeping the body perfectly aligned diagonally. Hold this position, which should resemble a right triangle, for 20 to 30 seconds, then repeat on the opposite side.
Windshield Wipers
The windshield wiper exercise resembles the classic toe raise exercise, a longtime favorite of gym teachers and athletic coaches, but again incorporates a twist. Just as in the toe raise, the athlete begins by lying on his back and raising his legs high in the air with his toes pointing upward. However, instead of repeating this movement, the athlete then lowers his legs to one side as far as he can, while keeping his back and shoulders lying flat on the ground. The athlete then steadily rotates his legs across a 180-degree plane to the opposite side, mimicking the motion of windshield wipers. This exercise builds strength in the abdominals and obliques, while again using the hips to anchor the body.
Side Twists
When you are ready to add some extra weight into your core workout, build an extra measure of lateral core stability using the side twist exercise. Begin the side twist by lying on the floor and gripping a dumbbell, weight plate or medicine ball with both hands. Raise your core muscles and upper body to approximately a 45-degree angle, keeping the weight held directly in front of your core, then twist from side to side to touch the weight to the floor. Keeping your core muscles and upper body erect will strengthen the abdominals, while the twisting motion of the side twist strengthens the obliques. Touch each side 10 times for a set of 20 repetitions and, for an added challenge, try performing the exercise on a decline bench.
Medicine Ball Throws
Medicine balls have been sitting around gyms and training rooms for decades, but they remain an effective tool for building core strength and lateral stability because they allow an athlete to simulate specific in-game movements. Even non-competitive athletes simply looking to improve core strength can benefit from the medicine ball rotational throw, which can be performed with a partner or by throwing the weighted ball against a wall. To perform the rotational throw, hold the medicine ball at one hip using both hands, then use the core muscles to rotate the ball across the body, releasing the throw in front of the body at shoulder level. Receive the ball from your partner's pass or retrieve it after it bounces off the wall and repeat the motion on the opposite side, building the kind of functional strength that translates into any sport requiring throwing or sudden twisting and turning.
References
- Brian Mac, Sports Coach: Core Stability Exercises
- Sports Injury Clinic: Introduction to Core Stability
- Fitness Training at Home: 7 Secret Oblique Exercises for a Jaw-Dropping Core
- "Stack"; Core Exercises to Boost Your Power; Andy Haley; September 2010
- MuscleMagFitness.com; Top Non-Weighted Core Exercises; Lynn Glenn
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