Best core exercises for everyone

A strong core is extremely important for health & physical strength. In this post we tell you about the best core exercises for every age group & every gender.

What Muscles make up the Core?

Core muscles are your body’s central support structure. They maintain everything in balance in the body.
Various groups make your core muscles:

• Rectus Abdominis:
  They run down the front of your stomach and are your “six-pack” muscles 
• Obliques: 
  Your obliques are both exterior and internal. They support you when you twist since they are on the sides of your abdomen.
• Transverse Abdominis: 
  This muscle offers support and stability by surrounding your spine and sides like a corset.
• Erector Spinae:
  The muscles run along the length of your spine. And support your back and help in keeping you upright.
• Multifidus:

They are small & surround your spine

Why to do core exercises?

Core exercises give your body a stable, and strong center. The reason why it matters are:
1. Improved Posture:

You can sit up straight and stand taller with a stronger core. By supporting your spine, it reduces back pain and stops hunching over.
2. Balance and Stability:
Whether you’re walking on uneven ground or standing on one foot, your core muscles will keep you balanced. This can help avoid accidents and falls.
3. Support for Daily Tasks: 
Having a strong core makes daily tasks safer and easier to do.

4. Improved Athletic Performance:
A strong core is necessary for an athletic strength and agility. It improves everything from quicker sprinting to more effective golf club swings.
5. Injury Prevention: 
Having a strong core reduces your injury chances. And protects your spine, especially when lifting, twisting, and bending.
6. Better Breathing:
The muscles in your core are involved in breathing. Breathing during exercise can seem simpler and your lung capacity can be increased with a strong core.

10 Best core exercises for a healthy body

Let’s discuss about 10 best core exercises and they are:

1. Plank

 A plank is an easy-to-do but powerful exercise that works your core muscles and other major muscles in your body. This exercise is static, meaning that you do not move over a range of motion. Instead you retain a posture.
How to do a plank

• Lay down on floor with your face down.
• Put forearms on the ground and elbows under shoulders.
• Keep your toes tucked in and your feet hip-width apart.
• Maintain a straight body and tight abs.
• To raise the body, push using the forearms and toes.
• Breathe deeply while holding for 20 to 30 seconds.
• Keep your body in a straight line; don’t let your hips drop or rise.
• If necessary, adjust with knees or an elevated plank.
• Stretch your core muscles as you gently go down your body.

2. Russian twists

Russian Twists works on your oblique muscles and muscles on the sides of your abdomen.

How to do Russian twists:

• Knees bent feet flat, take a seat on the floor.
• Put a medicine ball or some weight in front of your chest.
• Activate your core and tilt back a little.
• Lower weight toward the right hip while rotating the body to the right.
• After you have twisted back to the center, shift your weight to your left hip.
• Move in controlled movements, switching sides.
• Inhale to the center, exhale on the twist.
• Ten to fifteen repetitions per side is the goal.
• Start with 1 or 2 sets/reps and then eventually increase the sets/reps.

3. Hollow rock

The Hollow Rock is an exercise used to strengthen the core muscles.

How to do Hollow Rock:

• Lie on back, arms overhead, legs straight.
• Lift arms and legs together, and keep them straight.
• Use the core for “hollow” shape.
• Hold with tension, and desired time duration.
• Keep lower back on floor, and avoid arching.
• Breathe slowly.
• And Increase duration gradually.

4. L-seat

 The L-seat is an exercise that targets the muscles in your core, particularly your abs and hip flexors.

How to do L-seat:

• Sit on floor, with legs straight.
• Keep Hands beside hips, and fingers forward.
• Press down to lift the body, and keep legs straight.
• Use your core, and lift legs parallel to floor.
• Form “L” shape, keep back straight, and shoulders down.
• Hold for 10-30 seconds, maintain the position.
• Increase duration gradually.
• Bend knees or elevate hands for easier version.
• Breathe slowly throughout the exercise.
• Lower down with control.
• Repeat for desired repetitions or hold time.

5. Half-Kneeling Wood Chop

The Half-Kneeling Wood Chop is an exercise that targets your core muscles, particularly the obliques. While also engaging the shoulders and arms. Here’s how to do it:

How to do Half-Kneeling Wood Chop:

• Kneel down on one knee, and keep your opposite foot flat.
• Hold a weight with both hands at outside of front knee.
• Lift weight diagonally across the body, over opposite shoulder.
• Rotate your torso, while keeping hips stable.
• Pause at the top, then lower your weight.
• Switch sides after desired reps.
• Focus on controlled movements and breathing.
• Start with light weight, gradually increase.

6. Flutterkicks

Flutter kicks are a core-strengthening exercise that targets the lower abdominals and hip flexors.

How to do Flutter kicks:

• Lie on back, with hands under glutes.
• Lift legs slightly, and keep them straight.
• Point toes, and tighten core.
• Perform Quick flutter kicks with alternate legs.
• Keep controlled, and avoid strain.
• Do for 20-30 sec, breathe slowly.
• Lower your legs, and rest for some time.
• Repeat as needed.

7.  Glute bridge

The Glute bridge is an exercise that targets the glutes, hamstrings, and lower back muscles.

How to do Glute bridge:

• Lay down on your back, bent your knees, and keep your feet flat.
• Arms by sides, and palms down.
• Then use your core, and lift your hips up.
• Squeeze the glutes, and maintain straight line.
• Hold top, and lower with control.
• Repeat as needed

8. Hanging leg raises

 Hanging leg raises are an exercise that primarily targets the abdominal muscles.

How to do Hanging leg raises:

• Hang from a bar, and keep arms straight.
• Use your core, and then lift your legs.
• Raise until parallel to floor.
• Pause at top, lower with control.
• Avoid swinging.

9. Tabletop Leg Press

It is an exercise that targets lower body muscles, especially the, hamstrings, quadriceps and glutes.

How to do Tabletop Leg Press:

• Sit on the floor, bent your knees, keep your feet flat.
• Place hands behind, lift hips to tabletop.
• Keep knees above ankles.
• Engage your core.
• Extend one leg, heel up.
• Hold briefly, then return.
• Alternate legs.
• Focus on leg and glute muscles.
• Keep hips lifted, avoid sagging.
• Breathe slowly, and stay controlled.
• Increase resistance for intensity.
• Repeat as desired.

10. Boat Pose

Boat Pose, also known as Navasana in yoga, is a core-strengthening exercise. It requires use of lower back muscles and hip flexors.

How to do Boat Pose:

• Sit on the floor, feet flat and bent your knees.
• Hands behind, lift feet, lean back.
• Straighten legs into V shape.
• Engage core, lift chest, lengthen spine.
• Extend arms parallel to ground.
• Gaze forward, keep back straight.
• Hold for 10-30 sec.
• Lower feet to ground to release.
• Repeat as desired.

Conclusion

Now you have good understanding of best core exercises and you can practice them to keep yourself healthy.

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