Before we start working on our core muscles, it’s important to understand what ‘the core’ actually is. It comprises abdominal muscles, back muscles, the pelvis and all their interrelated muscles. When health coaches speak about core strengthening exercises, they want to ensure that your spine and pelvis are stable and functional. ensure
A strong core is also the sign of a well-maintained body and overall fitness.
As per an article published by Physiopedia, the ‘core’ is categorised into two types:
The inner core muscle, that includes:
• Pelvic floor
• Transversus abdominis
• Internal Obliques
• Multifidus
• Diaphragm
• The deep fibres of the psoas and the deep hip rotators (included by some literature)
The outer core muscle, that includes:
• Rectus abdominis
• External obliques
• Erector spinae
• Quadratus lumborum
• Hip muscle groups
Some exercises recommended to strengthen the core efficiently are:
1. Abdominal Crunches: This classic core strengthening exercise, is quite effective for the abs if done consistently.
Lie down on your mat on a flat surface. Place the feet on the wall so that your knees and hips are bent at 90 degrees. Gently raise your shoulder and head from the floor as you keep your arms crossed on the chest. Hold on for 2-3 seconds while taking deep breaths and move down gently. Repeat 12-15 times. Always check with an expert about how many sets of the exercise are best suited for your body, and if there are any precautions to follow.
2. The Bridge: Lie down on a flat surface with the knees bent as shown in the photo. Ensure your hips aren’t tilte and tighten the abdominal muscles. Slowly raise your hips up until they’re in line with your shoulders and knees. Repeat 12-15 times while ensuring your breathing is in check.
3. Quadrupeds: This core exercise is also called ‘bird dog.’ Position yourself facing the floor on your hands and knees. The hands should be placed directly below the shoulders. Ensure the head, neck and back are in a straight line. Look at the picture for clarity. Make sure your abdominal muscles are tightened. Raise your right arm, stretch it in front of you and hold on for a couple of seconds. Return to the initial position, and repeat with your left arm. Then raise your right leg off the floor and stretch it out. Tighten the trunk muscles to maintain your balance. Take three deep breaths and then lower the leg to its original position. Repeat the same with the other leg. Do 12-15 reps of the entire set.
4. Modified Planks:- These are slightly tougher to position as compared to the normal plank. Lie down on your stomach and gently lift yourself by resting your entire body weight on the forearms and knees. Make sure your head and neck again are in line with your back. As you tighten your abdominal muscles, ensure that your shoulders are directly above your elbows. In order to create the resistance, keep pressing your knees and elbows towards each other. Neither of them should move from the floor at any point in time. Take 2-3 deep breaths and relax. Go back to the original position and repeat 12-15 times.
The Plank can also be modified into several other versions. Consult a fitness coach about which one is best for you.
5. Side Planks: These improve the core muscles on the sides of our body. Lie down on one side and slowly raise yourself on one of your forearms. The shoulder should be directly above the elbow of that arm. Simultaneously, ensure your knees and hips are in a straight line. After tightening the abdominal muscles, take 2-3 deep breaths and relax. Repeat on the other side. To increase your resistance gradually, stretch the free arm towards the ceiling. Hold on to that position for 2-3 seconds and then come back to the original position.
6. The Superman - Lie down on your stomach, placing a small pillow or rolled towel under your hips to support your back. You can also place another pillow or folded towel under your neck. Tighten your abdominal muscles. Start by raising one arm, stretching it towards the front. Take a deep breath and hold for 2-3 seconds before gently bringing it down. Repeat the same using the other arm. Similarly, raise both legs one by one. Each time, take deep breaths and hold. Exhale and relax as you lower each leg.