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Best Core Strengthening Exercises

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Best Core Strengthening Exercises

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A person’s core is essential for maintaining all the functions of the body. The core muscles are useful in day to day activities such as lifting, twisting, reaching, and bending. To know more about core strength exercises and its benefits, read the article.

Written by

Dr. Lochana .k

Medically reviewed by

Dr. Atul Prakash

Published At April 11, 2020
Reviewed AtFebruary 28, 2023

What Are the Core Strengthening Exercises?

Core strengthening exercises are the ones that strengthen the core muscles. Sitting or standing for a long period of time leads to the pooling of blood in your feet and legs. It is important to have core strength because it keeps the body aligned. The core muscles occupy areas in the lower back, hips, trunk, glutes, and stomach. These core muscles are useful in day to day activities such as lifting, twisting, reaching, and bending.

What Is the Importance of Core Strengthening Exercises?

  • The Core is present in the center of the body and it gives stability to the abdominal muscles, hip, back, and strength.

  • It helps a person to maintain a normal posture.

  • It gives good physical strength and balance to the body. A proper balance is required during activities such as walking, running and sitting.

  • An increase in core strength will reduce the susceptibility of the body to injury.

  • When the core of the body is strengthened, the person can sit and stand in an upright position for a long duration. It will not cause muscle strain and back pain.

  • Improves the overall exercise output.

What Are the Indications of Weak Core Strength?

  • Failing a hollowing test. The Hollowing test is used to identify the core muscle strength. Take a deep breath. As you begin exhaling, pull your stomach back towards your spine as much as possible. Hold this position for ten seconds. If you are unable to hold back your stomach, it is an indication that you have poor core strength.

  • Disability to hold a plank. Plank is a well-known abdomen exercise. Holding a plank for continuous fifty seconds is a good indicator of powerful core strength. If a person gives up within that, it is a possible indicator of the weakness of core muscles.

  • General muscle weakness.

  • Poor balance of the body.

What Is Pilates?

Pilate is a physical fitness system. It is named after Joseph pilate who is the pioneer of it. It is practiced in the United States, Canada, and Australia. Pilates work on nine principles.

  • Breathing - Pilates will increase the oxygenated flow of blood to every part of the body. The practitioner is instructed to breathe deeply on the back and side of the rib cage. When exhaling, practitioners are instructed to note their abdominal and pelvic muscles and maintain this as they inhale. The aim is to properly coordinate this breathing practice along with exercise movements.

  • Concentration - Pilates needs wide attention and focus.

  • Control - Pilates are done with the control of muscles as they are working against gravity.

  • Flow - It creates a flow through an appropriate transition.

  • Centering - The movements in Pilates begin from the center and move outward to the limbs.

  • Precision - One energetic and precise movement is highly beneficial.

  • Stamina - Pilates increases stamina and core strength.

  • Relaxation - Pilates tends to relax the whole body and provides sound sleep.

  • Postural alignment - It corrects the muscular alignment and helps to maintain upright.

How Is the Exercise Ball Helpful?

An exercise ball is also called a yoga ball. It is an elastic material filled with air and is about fifteen to thirty-five inches. It is used in athletic training sessions. The exercise ball is irregular in shape and the body responds to the instability of the ball to remain balanced. In this way, many muscles are being engaged. Performing standard exercises, such as a push-up, on an unstable surface, can increase activation of the core.

Exercise balls are known to help women during childbirth.

What Are the Best Exercises for Core Strengthening?

Bridging Exercise:

  • Lie down on your back. Bend your knees and place your feet on the floor at hip-width. Hands are placed at the sides of your thigh with the palms facing down.

  • Raise your hip and hold it for ten to thirty seconds.

Advantages:

  • The bridging exercise strengthens the gluteus muscles and hamstrings (back of the thigh).

  • Bridging exercise moves enhance core stability by targeting yourabdominal muscles and the muscles of the lower back and hip.

  • It reduces back pain.

  • It is a good warm-up exercise.

  • It does not require additional equipment.

Crunches:

  • Lie down on your back. Bend your knees and place your feet on the floor at hip-width.

  • Head should be straight and arms should be crossed across the chest.

  • Place the hands behind the head and raise the upper part of your body by keeping your back, hip, and feet on the floor.

  • Perform this exercise ten to twelve times continuously and then relax.

Bicycle crunches are the best among the crunch exercises.

Advantages:

  • A crunch activates the side oblique muscles and strengthens your core.

  • It is a popular exercise for a six-pack.

  • Does additional work of weight loss.

The Plank:

  • Turn to a prone position.

  • Do push-ups and hold your body in the same position.

  • For beginners, it is recommended to hold a plank for sixty seconds.

  • After continuous workouts, it is good to exceed the time

Advantages:

  • It is the best calorie-burning exercise.

  • Plank activates more muscles and it is a whole-body workout.

  • It helps to flatten your abdomen.

  • It can burn up to five calories per minute.

Hollow Man Exercise:

  • Lie down flat on your back and contract the abdominal muscles.

  • The arms and legs should be held away from the body and held facing up.

  • This causes continuous contraction in the abdomen.

  • Hold the position for ten to twenty seconds. Repeat this exercise eight to ten times.

Advantages:

  • Proper midline control and stability.

  • Enhances gymnastic skills in an athlete.

Superman Exercise:

  • It is done exactly opposite to a hollow man.

  • Lie down facing a flat surface.

  • Keep your arms and legs outstretched.

  • Raise arms and legs.

  • Hold the same position for ten seconds and then relax.

Advantages:

  • It strengthens your upper and lower back.

  • It increases the core strength to the maximum.

Other exercises such as V-up, V-pulls, plank knee crosses, leg raises, plank shoulder taps are also known to increase the core strength. To know more about these exercises and for a personal exercise regimen, consult a doctor online.

Frequently Asked Questions

1.

What Is the Best Work Out for the Core?

Below are five exercises that are perfect for core workouts.
- Plank. 
- Reverse crunch.
- Bird dog crunch.
- Bicycle crunch.
- Glute bridge.

2.

How Can One Strengthen Their Core Daily?

For the best results, complete the routine once daily or at least four to five days per week.
- Bird dog pose - 10 to 15 repeats.
- Knees to elbows in high plank - 10 to 15 repeats.
- Knees to opposite elbows in high plank - 10 to 15 repeats.
- Slide plank (20 - 60 seconds).
- Hip dip in slide plank (8 to 15 repetitions).
- Reach under in side plank.
- Single-leg glute bridges.
- Dirty dog glute series ( donkey kicks, fire hydrants, knee circle forward, knee circle backward).

3.

What Are the Five Signs of Showing That One Has a Weak Core?

Signs of showing a weak core are listed below:
- Poor posture.
- Difficulty in standing for long periods.
- Lower back pain.
- Improper balance.
- Hard to get up or bend down.

4.

Will Walking Help in Strengthening One’s Core?

Yes, walking is also one of the activities that help in core strengthening. Some other activities that help in strengthening the core are,
- Dancing.
- Swimming.
- Stair climbing.
- Hula hoops.
- Yoga.
- Brisk walking.
- Plank exercises.

5.

What Difficulties Can a Person With a Weak Core Face?

The core muscles stabilize one's trunk. These muscles work together to stabilize one's spine. If weakness is seen in the core, it can lead to overworking the core leading to back pain. This can make them more prone to injury, even with the simplest form of movement.

6.

How to Diagnose a Weaker Core?

Poor posture is the first symptom of a weaker or injured core, slumped shoulders and inability to sit straight or stand up straight. A weak core causes bad posture. Another main indicator is back pain that is caused due to lack of strength in the opposing abdominal muscles.

7.

How Do People Engage Their Core While Sitting

One can also strengthen their core while sitting. Exhaling the stomach in imaging is like bringing the stomach to the belly button to the spine. One may be able to breathe and may feel that the muscles of the abdomen and sides tighten.

8.

How to Find Whether One’s Core Is Working or Not?

If one can raise the right arm and left leg simultaneously without getting any support from any by holding the same position for about 15 seconds, then lower the back to start doing it. Continue this with your left arm and right leg. If the test is complete, one can confirm whether they have adequate core strength.

9.

Will Holding the Stomach Help in Strengthening the Core?

Holding the stomach makes one's stomach look flatter and gives the abs a workout. Deep core muscles are activated by sucking the stomach in, and the longer the one sucks in, the more core will be toned.

10.

How Should One Squeeze Their Core While Walking?

One can prevent poor posture by engaging their core throughout daily activities. Practice bracing the core while sitting at one's desk and walking from their usual places. People can squeeze their core.
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Dr. Lochana .k
Dr. Lochana .k

Dentistry

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