There are four basic kind of exercises that can help to strengthen your core, according to Premier Physician Network (PPN) providers.
Those four types are:
Curl ups – Laying on your back, you curl your trunk up off the floor just enough that your shoulder blades come up off the floor. This activated your abdominal muscles. Then you lay back down and repeat.
Planks – You get in a position like you’re getting ready to do pushups. But instead of pushing up and down, you hold the position by supporting your body on your forearms. Hold yourself in that position for at least one minute.
Side plank – Similar to the plank but you support your body sideways, which activates the side areas of the core. Support your body with your forearm while the other arm is positioned on your hip. Hold for at least one minute and repeat on opposite side.
Quadruped – For this move, you get on all fours like you’re pretending to be a dog. Then you extend one arm forward and the opposite leg back. You repeat this with the opposite arm and leg. This activates the gluteal, hip, abdominal, and back muscles.
Move 1: Knee Fold Tuck
(A) Sit tall, hands on floor, knees bent, squeezing a playground ball between them. (B) Lift knees so shins are about parallel to the floor; extend arms. Pull knees toward shoulders, keeping upper body still. Bring knees back to starting position. Repeat 15 to 20 times.
Move 2: Climbing Rope
(A) Sit with legs extended, feet turned out in a V position, toes pointed. Contract core muscles and roll spine into a C-curve. (B) Lift arms and move them as if you were climbing a rope. Twist slightly with each reach. Do 20 reaches with each arm.
Move 3: Side Balance Crunch
(A) Begin with left knee and left hand on the floor, right arm straight up. Extend right leg so your body forms a straight line. (B) Pull right knee toward torso and right elbow toward knee. Straighten arm and leg. Repeat 10 times, then switch sides.
Engage your transversus abdominis during every workout. In order to get the most out of your core-strengthening regimen, take a moment to find the transversus abdominis (your deepest core muscle). Once you’ve found it, you’ll want to keep that muscle contracted and tight throughout the course of your workout.
Force yourself to take a deep cough. You should feel a muscle in your abs contract, which is the transversus abdominis.
The transversus abdominis runs deep in your core and extends from your belly button to your rib cage.
Now that you’ve found the transversus abdominis, practice flexing and tightening the muscle.
Engage your transversus abdominis every time you work on your core, no matter which routine or muscle group you’re focusing on.
to Strengthen Your Core
Stretch with segmental rotations. Segmental rotations (rotating your core along the spine) can help work a variety of core muscle groups with relatively little strain. Begin by lying flat on your back, then bend your knees and pull your feet as close to your buttocks as you can comfortably get them. Keep your shoulders pinned to the floor, and focus on only moving your lower body.
Tighten your abdominal muscles and slowly drop both knees towards the floor on one side. Only go as far as you comfortably can – you should feel a strong stretching sensation, but it should not hurt.
Hold the position for three breaths, then return to the starting position. Switch your knees to the other side, hold for three breaths, and repeat.
to Strengthen Your Core
Do a superman flex. The superman focuses on working your lower back’s core muscles. Start out by lying flat on your stomach. Slide a rolled up towel or a small throw pillow under your hips to help support your back. If you’d like, you can also put a folded towel under your face to help support your head.
Tighten up your abdominal muscles and lift one arm at a time, holding each arm elevated in the air for three breaths. Then switch to the other arm and repeat.
Tighten your abdominal muscles and lift one leg at a time, holding each leg for three breaths. Then switch to the other leg and repeat.
If you prefer, you can stretch out both of your arms and legs at the same time; however, if you’re just starting out you may want to focus on one limb at a time to develop a proper routine.