Core workouts are important to strengthen your core area in the body. In this article, I will give you 10 core workouts that will improve your core area. Exercise is an important part of your overall fitness routine.
Some people do weight lifting to gain muscle mass. Others do cardio workouts to lose weight. However, doing core workouts are also essential because it strengthens your abdomen and improves the health of your spine.
Core workouts are an essential part of the fitness program. There is no fitness regimen complete without core exercises. Besides, some people do pushups and sit-ups, which are good. However, other core exercises are also very important. Simply put, you can’t ignore or neglect them.
If you ignore core workouts, your body will not develop as you want it. Therefore, it is crucial to pay attention to your core muscles. That way, you will have defined abs and a stronger spine. So, without further ado, let’s jump into the main topic of today. Read on!
Benefits of Core Workouts
Do you know core workouts has many health benefits? Well, this is true because research studies have proven the benefits. In this section, I will talk about the benefits in detail and tell you why you should do core workouts. Continue reading!
Increase Balance and Stability
One of the primary benefits of core workouts is to increase balance. At the same time, if you want stability in your body, do the core exercises. Core workouts train your pelvic muscles, hips, lower spine, and abs. The purpose is to balance muscles and stabilize them.
If you want to achieve better stability and balance, it is important to include core workouts in your daily activities. For instance, may sports activities depend on your core muscles. To play sports or perform physical activities, it is wise to strengthen your core.
Any workout that involves the use of back and abdominal muscles are core exercises. For instance, if you are weightlifting, but the exercise involves your core muscles, it means you are working on these muscles.
Besides, you can also try different exercises to strengthen and stabilize your pelvic region. Examples of these exercise are sit ups, planks, fitness ball exercises, and pushups. Another example of core workout is the bridge. It is a classic core workout. For instance, lie on the back and bend you knees.
Next, keep the spine in a normal or straight position. Do not press it against the floor. Make sure you avoid tilting your buttocks. Now, tighten your abs and raise your hips from the ground.
Also, it is important to keep your shoulders and knees align. Stay in this position for some time and then return to normal position to complete the exercise. That way, you will have improved strength, stability, and balance.
Tone Your Abs
Everyone wants to have well-defined abs, right? If you want to have six-packs or 8 packs or 12 packs, core workouts are the key. Remember, for abs, these exercises are very important. If you want to improve the health and stability of your abs, make sure you do these exercises every day.
Some people don’t recommend daily core workouts. Well, I don’t agree with them because core exercises are best for toned abs. Although it requires you to do some aerobic activity to burn fat in the abs, core exercise will also tone and strengthen the muscles. Don’t ignore them.
Streamline other Exercises
When you have strong core muscles, you will easily perform all sorts of exercises. For example, if you want to easily do other physical activities, then pay attention to your core. If you want to swing a golf club, it will require you to have stronger core muscles.
Physical activities are important for your overall health and wellbeing. Without them, you will live a sedentary lifestyle. It leads to accumulation of fat and a lot of health conditions. These include diabetes, heart diseases, kidney disorder, stress, depression, and anxiety.
Moreover, strong core muscles are extremely important for athletes. If you are a runner, you will need strengthened core muscles. Besides, if you have weak core muscles, you can’t have more endurance. As a result, you will feel tired and may have injuries when performing other exercises.
Weak core muscles also lead to poor posture. They also cause lower back pain and injuries in the muscles. Therefore, if you want to protect your muscles from injuries, pay attention to core workouts. Also, you have reduced back pain with such exercises.
Reach Your Fitness Goals
The best way to reach your fitness goals is to focus on all parts of the body. This includes the core muscles as well. Muscular fitness, aerobic exercises, and core workouts are best ways to achieve your objectives.
If you do these exercises, it means that you will achieve a well-rounded fitness and physique. These are also the parts of a good fitness program. So, combine core workouts with weight lifting and aerobic or cardio exercises.
Moreover, core workouts are the main step you will take toward overall fitness. If you ask an expert, he or she will recommend core exercises. The reason is that these exercises are a unique and great way to reach your fitness objectives.
How does core workouts focus on muscles?
Many people think that core workouts are all about abdominal muscles. If you think the same, then you are wrong. Core workouts also focus on muscles in your pelvis region and the back. The workouts focus on your trunk, core, and spine. Following are the muscles in your core.
Erector Spinae
It is a muscle in your spine, which extends the trunk area. The muscle helps you properly stand up and bend over. When you do core exercises, your trunk area will strengthen. Therefore, I strongly recommend working on your erector spinae through exercises.
Rectus Abdominis
Your body uses the rectus abdominis muscle when it bends forward. People also call this muscle six packs because it is in the abs region. If you want to have six packs, you can focus on the rectus abdominis muscles with exercises like planks and crunches.
Obliques
Another muscle in your core region is the obliques. You have external and internal obliques. These muscles allow your body to rotate and let your trunk to bend properly. Core exercises can improve these muscles adequately.
Transverse Abdominis
It is another important muscles in your core area. The transverse abdominis wraps around your trunk’s front and side areas. The purpose is to strengthen and stabilize your pelvis and the spine.
When you keep these muscles strong, they will stabilize the body. Also, these muscles will support your spine and the pelvic region. Eventually, you will achieve your overall fitness.
Best Core Workouts
There are many core workouts. However, not all of them are best for everyone. I have chosen workouts that are best and versatile. It means everyone can carry out these workouts. Continue reading!
Bridge
It is a great exercise that activates your glutes muscles and lift your buttocks. The exercises trains your core muscles and tones your hips and thighs. You can do this work out by starting on your spine.
Bend you knees and make sure you place your feet on the ground. Keep the hip-width apart. Next, place your hands at the sides and your palms down. Now, tighten your glutes and core and raise you buttocks. Do this until you align your knees with our shoulders! Hold this position for 10 seconds. If you to improve the impact, hold it for 30 seconds.
Crunch
Crunches are traditional core-strengthening exercises. The purpose of this work out is to lift your upper body and strengthen your abdominal muscles. The exercise is also good for people who want six packs. If you have spinal issues, make sure you do this exercise with care.
Start the exercise on your back and keep your knees bent. Plant your feet on the ground and ensure the distance of hip-width. Now, line up the head and spine, and then cross your arms across the torso or chest.
Focus on your core and keep it tighten. Now, relax your shoulders and neck. Tuck in your chin to lift the upper back. Remember, you have to keep the pelvis, lower back, and feet on the floor. Then, slowly lower the upper back and get back to the original position. It is best to do 1-2 sets and each set should have 10-12 reps.
Plank
Plank is one of my favourite core workouts. In fact, it is a full-body workout that works on your core and other muscles. The exercise strengthens your legs, glutes, back, shoulders, and arms. Let me tell you how to accurately do the plank.
Start on your all fours – i.e., your hands and feet. Make sure you position your hands below the shoulders. Likewise, you must keep the knees below the hips. Now straighten your legs and maintain a distance of hip-width apart for your feet. Tighten your core and then stay in this position for 30 seconds. If you want to make this work out easier, you can place your knees on the ground.
Supine Toe Tap
It is a basic exercise in the Pilates category. The supine toe tap engages the core muscles and focus on your legs, hips, and glutes. It is a great exercise that does not put pressure on your back. If you have spinal pain, it is good alternative to crunches.
Start the exercise on your spine. Lift your legs and bend your knees at 90 degrees. Now, place your hands at the sides and ensure your palms are down. Lower your right foot and taps the floor gently. Tighten your core and keep the left leg still. Make sure your spine is straight.
Now, raise your right leg and get back to the original position. Once done, repeat this work out with your other leg. You can do 1-2 sets with 10-12 reps. Remember, this is a great core workout in the Pilates category that focuses on all your muscles.
Mountain Climber
Mountain climber is not good for beginners. However, if you have gained some momentum with core workouts, you can do this one. It is an intermediate workout that combines knee movements with a plank. Therefore, it is an excellent move to strengthen and balance your core. To do this exercise:
Start in the plank position and keep your hands below the shoulders. Now, tighten your core and lift the left knee toward your chest. Keep the spine straight and buttocks down. Return your left leg to the original position and lift the right knee toward the chest simultaneously. Continue alternating legs and do at least 10-12 reps in one set.
Warrior Crunch
Worries crunch is somewhat like a yoga pose. It is a modification or variation of the traditional crunch exercise. The exercise focus on your core, thighs, quads, and glutes. Thus, it balances your lower body and aligns it with the upper body. To do this exercise:
Stand on your feet with the shoulder width-part. Keep your toes slightly outward. Now, put your hands behind the neck or head. Next, open your chest and then tighten your glutes and core. The next step is to bend your knees and keep your tights parallel to the mat, ground, or floor.
Make sure to bend your torso to the side. Move the right elbow toward the right thigh and then repeat on the other side. You can start with 1-2 sets with 10-12 reps. The exercise is great if you want to streamline the strength of your lower body.
Final Words
Exercise and a balanced diet are important to your overall health and wellbeing. There are different muscles in your body. You should focus on all of them. However, the most important among them all is the core muscles. The reason is that everyone wants to have defined six-packs. That’s why these core workouts can help achieve your fitness goals.
