On a daily basis we are constantly moving, which also means that maintaining a strong and stable core is essential for our overall well-being. Whether you are an athlete looking to improve your on-field performance, a fitness enthusiast striving for that six-pack, or someone looking to strengthen your stability, a quality core workout can help build that foundation.
Let’s dive into our top 5 core stability exercises that can help you build a solid core foundation!
Planks, whether high planks, side planks, low planks, or variants of these are our favorite core exercises to engage multiple muscle groups simultaneously. Planks are simple to perform and effective!
Proper high plank form:
- Start in a push-up position. Have your arms extended with your wrists directly under your shoulders.
- Engage your core by keeping your body in a straight line from head to heels. Hold this position for as long as you can.
Planks help work your rectus abdominis (front of the core), transverse abdominis (deep core muscles), and obliques (side core muscles), helping to build overall core stability. Once you master the high plank, you can then look to extend yourself to low planks and side planks.
Russian twists are a great core exercise to help target your oblique muscles and improve your rotational strength.
Proper Russian twist form:
- Sit on the floor with your knees bent and feet flat.
- Lean back slightly with your upper torso, keeping your back straight, and lift your feet slightly off of the ground
- Hold a weight or medicine ball, securing it with both hands and twist your torso to the left, then to the right. Tap the weight or medicine ball on the ground beside your hip each time.
This exercise will help to improve core endurance as well as functional strength.
Bicycle crunches are an excellent exercise that targets both the upper and lower abdominals.
Proper bicycle crunch form:
- Lie flat on your back with your hands behind your head and elbows wide.
- Lift your shoulders off of the ground. Bring your right elbow towards your left knee while extending your right leg straight as if you were riding a bicycle.
- Alternate sides by bringing your left elbow towards your right knee while extending your left leg straight.
- Repeat this process for the desired amount of repetitions.
This dynamic movement will help work the rectus abdominis and the obliques, which helps to create a powerful contraction throughout the entire core.
A great core exercise to implement is the bird-dog as it enhances stability, balance, and lower back strength.
Proper bird-dog form:
- Start on your hands and knees in a tabletop position.
- Extend your right arm forward and your left leg backward, keeping them parallel to the ground.
- Hold for a few seconds (approximately 5 seconds), engaging your core and keeping your back straight.
- Return to the starting position, and switch arms and legs.
- Repeat the process for the desired amount of repetitions.
Bird-dogs help with developing a strong and stable core while also improving posture and reducing the risk of back pain.
The dead bug exercise is an exercise that targets the transverse abdominis, which is crucial for spinal stability.
Proper dead bug form:
- Lie on your back with both arms extended toward the ceiling. Have your legs lifted off of the ground with your knees bent at 90 degrees.
- Lower your right arm and left leg simultaneously, keeping your lower back pressed into the floor.
- Return to the starting position and alternate sides.
Dead-bugs are a great exercise to engage your core!
Get to the Core of Your Health and Wellness with No Slack Just Hustle
Our No Slack Just Hustle team believes in developing a strong and stable core for not only general aesthetics, but also for overall health and physical performance.
By incorporating our top 5 core stability exercises into your routine, you can help build a foundation for a more active life. As always, consistency is the key to seeing progress and reaping the benefits.
If you are ready to start your health and wellness journey, are looking for a team who wants to support you, and believes in focusing on all aspects of your overall health, then contact us today at firstname.lastname@example.org or visit noslackjusthustle.com to see what we have to offer to help you get started today!
And remember… in everything you do… No Slack… Just Hustle!
Before starting any new exercise program, it is essential to consult with your physician or a qualified health and wellness professional, especially if you have any pre-existing medical conditions or concerns regarding your health and fitness. Listen to your body, start at your own pace, and progress gradually to avoid potential injury. Your safety and overall well-being should always be top priority.