Best core exercises: Moves for different fitness levels

Best core exercises: Moves for different fitness levels | XpertsReviews.com

A strong core is essential for balance and stability. Check your fitness level and opt for some of the best core exercises.

When starting a fitness program, be sure to give importance to muscle-strengthening exercises. It is the central part of your body, which includes the stomach, lower back, pelvis and hips. You need to use the muscles in these parts in a coordinated manner so that you can easily perform everyday tasks like lifting groceries or sitting at a desk. Just doing planks won’t help. Be sure to include some of the best core exercises to improve your posture, balance and stability. A strong core can also help reduce back pain, which many people with office jobs complain about. Just make sure to choose exercises based on your fitness level for best results.

What are the benefits of a strong core?

A strong core provides health benefits such as:

  • Improves posture: A strong core helps keep your spine aligned, reducing slouching and improving posture. A 2015 study published in the Academic Journal of Interdisciplinary Studies showed that the basic training program contributed to the improvement of the participants’ posture.
  • Better balance and stability: “It can make daily activities like walking, bending and even standing more stable,” says fitness expert Abhi Singh Thakur. It may also help prevent injuries, according to a study published in Sports health in 2013. If your spine is less stable, there may be a risk of injury.
  • Reduces back pain: Strengthening the core muscles can relieve tension on the lower back. In a 2015 study published in the Journal of Physical Therapy ScienceCore strength training has been shown to be more effective than conventional resistance training in managing low back pain.
Strengthen your core. Image provided by: Freepik

Best Core Exercises for Beginners

“These beginner-friendly moves are the best core exercises because they build a solid foundation for your core strength,” says the expert.

1. Plank

  • Lie face down on the floor.
  • Lift your entire body, leaning only on your forearms and toes.
  • Keep your entire body straight while engaging your abs.
  • Hold it for 20 seconds, then repeat the plank steps, which is one of the best core exercises, 3 times.

2. Maintaining the hollow body

  • Lie on the floor with your legs extended in front of you and your arms at your sides.
  • Engage your core and push your lower back into the floor.
  • Raise your legs slightly off the floor while keeping your lower back on the floor.
  • Lift your head slightly off the floor and move your arms behind you.
  • Hold for 30 seconds then lower your legs and shoulders to the floor then do 3 sets.

3. Bird dog

  • Get on the floor with your hands under your shoulders and your knees under your hips.
  • Extend your right arm and left leg straight.
  • Hold for 2 seconds, then return to the starting position and switch sides.
    “Do 10 to 12 reps per side,” says Thakur.

4. Dead bug

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  • Lie on your back with your arms and legs raised toward the ceiling.
  • Slowly lower your right arm and left leg toward the floor while keeping your core tight.
  • Return to the dead bug’s starting position and switch sides.
  • Do 10 repetitions on each side.

5. Side plank (knee down)

  • Lie on your side, supporting yourself on one forearm.
  • Keep your lower knee bent and your upper leg straight.
  • Lift your hips until your body forms a straight line from shoulders to knees.
  • Hold for 15 to 20 seconds on each side then repeat 2 to 3 times.

6. Mountaineers

  • Start with a push-up position for mountain climbers, which is one of the best core exercises.
  • Bring one knee toward your chest, then slowly switch legs.
  • Do 10 repetitions per leg.

These are the best core exercises for people at intermediate fitness levels because they add more movement and challenge.

1. Board shoulder taps

  • Start in a push-up position to do plank shoulder taps.
  • Press your left shoulder with your right hand, then switch.
  • Keep your hips steady while doing shoulder taps.
  • Do 10 reps on each side for a strong core.

2. Russian twists and turns

  • Sit on the floor with your knees bent and feet off the ground to do Russian twists.
  • Lean back a little, holding a weight or clasping your hands together.
  • Turn your torso to the left, then to the right.
  • Do 12 to 15 turns per side.

3. Hanging knee raises

  • Hold on to a pull-up bar while keeping your arms straight for one of the best core exercises.
  • Pull your knees toward your chest and gradually lower them.
  • Do 8 to 10 repetitions.

4. Side plank (leg extended)

  • Lie on your side and support your body on your forearm and the side of your foot.
  • Lift your hips to form a straight line.
  • “Hold 20 to 30 seconds on each side, repeat 2 to 3 times,” says the expert on side plank, which is one of the best core exercises.

5. Knife sit-up

  • Lie on your back with your arms extended above your head and your legs straight.
  • Simultaneously lift your arms and legs, reaching toward your toes.
  • Lower them slowly.
  • Ten to 12 repetitions should be enough.
Woman doing bicycle crunches
Doing sit-ups while cycling can help strengthen your body. Image courtesy: Adobe Stock

6. Bicycle creaks

  • Bicycle sit-ups are one of the best basic exercises where you need to lie on your back with your hands behind your head and your legs in the air.
  • Bring your left elbow to your right knee while extending your left leg and then switch sides.
  • Do 12 to 15 repetitions per side.

Best Core Exercises for Advanced Fitness Level

“These are the best basic exercises for people at an advanced stage, because they test your strength, balance and endurance,” explains the expert.

1. Plank with arm/leg lift

  • Start in a forearm plank pose.
  • Lift one arm or leg, hold for 2 seconds and switch.
  • Around 8 reps per side will be effective for building a strong core.

2. L-shaped seated position

  • Sit on the floor with your legs straight and your hands on either side of your hips.
  • Lift your body off the floor while keeping your legs extended.
  • Hold it for 10 to 15 seconds and repeat 3 times.

3. Hanging leg raises

  • Hang from a pull-up bar.
  • Lift your legs upward until they are parallel to the floor.
  • Lower your body slowly.
  • Do around 8 to 10 repetitions for best results.

4. Side plank with hip hollow

  • Start in a side plank position.
  • Lower your hips toward the floor then lift them up.
  • Go for 10 to 12 dips per side.

5. Abdominal rollouts using a wheel or bar

  • Kneel on the floor with the wheel or bar in front of you.
  • Move forward while keeping your body tight.
  • Return to the starting position of the ab rollouts.
  • Do 8 to 10 reps of one of the best core exercises.

6. Dragon Flag

  • Lie on a bench or on the floor, holding onto a stable object behind your head.
  • Lift your legs and hips into the air, keeping your body straight.
  • Lower slowly, as the last step of the dragon flag, which is one of the best core exercises.
  • Go for 5 to 8 repetitions.

“These best core exercises are perfect for improving posture, balance and strength during activities, including weightlifting. They can also help reduce back pain and improve stability during dynamic activities like running or jumping,” explains the expert.

Your core is not just the area in front of your abs, but also your lower back, lat muscles, and even the deep muscles that stabilize your spine. Strengthening it can improve balance, posture and overall movement, making it essential for both fitness and everyday life.

Related FAQs

Can I do a core workout every day?

Our bodies need to be strong so that we can perform our daily activities and exercise effectively. If you do basic exercises every day, you risk injury due to overuse. Doing basic exercises 4 days a week is usually sufficient.

Is a 20 minute core workout enough?

Your core workout doesn’t need to be long. A basic 20-minute workout can be effective, but you may need the help of a trainer who can guide you with the appropriate type of exercises and duration.

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