Having a strong core is much more than looking good during beach season. In fact, having strong core muscles is essential to your mobility. Your core muscles work together to control the movement of your spine, pelvis, and rib cage when you walk (also called gait). Without your core, you would be unable to maintain an upright position.
Like any group of muscles, training your core requires a targeted approach. To start, it’s important to understand its anatomy. The core is comprised of four major muscles:
The transverse abdominis: the deepest abdominal muscles which wraps around your trunk front-to-back, stabilizes it, and maintains intra-abdominal pressure.Rectus abdominis: each of a pair of long flat muscles at the front of your abdomen, which make up the “six pack” when contracted.External obliques: the muscles on the side of the rectus abdominis, which allows your trunk to twist.Internal obliques: located beneath the external obliques, which also help twist the trunk.
Here are 10 of the best ab exercises that target all the major muscles that comprise 'the core.' As a general principle, for the exercises you choose to do:
Perform each movement three times through (3 sets of each exercise). Rest for 60 seconds between each set to allow for maximal recovery.
Above all else, make sure you carry out each movement slowly and with control. You should only feel your abs working, so make sure that your lower back does not get involved. If you feel your lower back at all, back off and reassess your form. You are most likely performing the movement incorrectly.
Mountain Climbers
Best for: the transverse abdominis.
Begin in a plank position from your hands and keep your back flat and parallel to the floor. While maintaining a neutral spine, bring your knees toward your chest, one at a time, alternating. Keep your stomach tight, engaged, and your spine neutral to prevent your lower back from rounding. Perform 10 reps for 3 sets. Plank Hold
Best for: all four of the major core muscles.
Place your elbows on the floor and then extend one leg at a time to get your spine in a neutral position parallel to the floor. Keep your center of gravity and most of your weight over your elbows. While maintaining this position, take deep breaths and hold for 10-60 seconds, depending on how challenging the movement feels. Perform 3 sets. Russian Twist
Best for: your internal and external obliques.
Sit on the floor with your feet in front of you and your knees bent. Slowly lean back to approximately 45 degrees with respect to your torso angle. The further back you sit, the more challenged your core will be. Stop leaning back at the point where you feel your core engage. Slowly rotate from your shoulders left and right, gently twisting the trunk. Make sure to perform this movement with a slow and controlled tempo. Twist 10-20 times and complete 3 sets. Hollow Hold
Best for: all four of the major abdominal muscles, with an emphasis on the lower part of your rectus abdominis (your lower abs).
Begin by laying flat on your back with your arms stretched overhead and your toes pointed. Simultaneously lift your head and legs from the floor, allowing your arms to follow in an overhead reaching position. Keep your core tight and engaged the entire time, and don't forget to breathe! Maintain the position for as long as you can. When you hit failure, rest for one minute and repeat for 3 sets. Leg Raises
Best for: the lower part of your rectus abdominis (your lower abs).
Lay flat on the floor and place your hands in a diamond position underneath your pelvis (this will help keep your lower back flat when you are performing the movement). Keeping your head on the floor and your legs extended straight, contract your abdominal muscles and simultaneously raise your legs toward the ceiling to about 90 degrees. Slowly lower your legs toward the floor and hover them about 5 inches above the floor. Exhale and bring the legs back toward the ceiling to complete another repetition. Do 10 reps for 3 sets. Flutter Kicks
Best for: all four of the major abdominal muscles with an emphasis on the lower abs and the deep trunk stabilizer (transverse abdominis).
Lay flat on the floor and place your hands in a diamond position underneath your pelvis (this will help keep your lower back flat when you are performing the movement). Point your toes, contract your abs, and kick your legs like you are swimming. Make sure only to raise your legs a couple of inches above the floor to keep maximal tension on your abdominal muscles.Keep breathing and rapidly fluttering your legs until you feel your core will give out (you hit failure)Complete 3 sets. Side Plank
Best for: your external and internal obliques, and deep trunk stabilizer (transverse abdominis).
Lay on your side with your elbow under you, and keep your shoulders, pelvis, and feet all in a straight line. Push your elbow into the floor to raise your hips into a neutral position. Make sure that you are not rotated in one direction or another. Keep a straight line from your head to your toes, and ensure your hips do not sag toward the floor. You should feel your core working on the side closest to the floor. Keep breathing as you hold this position.Complete 3 sets of 30-60 seconds on each side. Dead Bug
Best for: your rectus abdominis and transverse abdominis.
Lay on your back with your legs bent at 90 degrees and arms reaching toward the ceiling at 90 degrees relative to the floor. Press your lower back into the floor and extend your right leg and left arm simultaneously. Exhale as you do this, and ensure your lower back does not come off the floor. Slowly return to the position you started from and extend the left leg and right arm simultaneously. Alternate each time through.Do 3 sets of 10 reps. Bird Dog
Best for: all four of your abdominal muscles and is excellent for stability.
Start from your hands and knees, with your hands placed underneath your shoulders at 90 degrees. Keep everything from your head to your pelvis neutral, engage your core, and extend your right leg and left arm simultaneously.Reach as far forward as you can, extending the shoulder and making sure it is parallel to the floor (don't raise too high or don't let your arm sag). As you extend the leg simultaneously, lock the knee out into full extension and contract your glutes. Slowly come back to the floor and switch sides.Complete 3 sets of 10 reps. Single Arm Farmer’s Carry
Best for: your deep trunk stabilizer (transverse abdominis) and your obliques. You should feel the side of your core opposite the side of the object you hold.
Grab something moderately heavy that you can hold (bonus points if you have a dumbbell at home. If not, grab something you can hold onto, like a book bag, gallon of milk, or grocery bag filled with something). Keeping your posture tall (shoulders retracted) and your gaze forward, slightly move the object away from your side so that it is not touching you. Now, slowly walk forward in a straight line and keep your stomach tight, ensuring you are not bending to the side with the object you are holding. Keep walking forward for 30-60 seconds, and then switch arms. Complete 3 sets on each side. A Quick Review
Strengthening your core is essential for a healthy body. Close to 50% of the American population suffers from back pain, and strengthening your core is one of the best ways to prevent that. A strong core also allows you to breeze through daily life activities, such as lifting things off the floor.
When completing these exercises, start slow, and gradually build up. Make sure to listen to your body to prevent injuries. If you have any concerns about injuries you may already have, consult with your healthcare provider or personal trainer before performing any new exercise routine.
