A stronger core offers vast health benefits. It helps in developing better balance in the body. It helps in preventing injuries, pains and other knee issues. It helps in creating a strong foundation for an amazing physique. A stronger core asks for some strength training exercises. Core stabilization exercises such as planks, crunches, etc. are great for straightening the spine and developing better posture. These exercises help in improving respiratory function and enhancing neuromuscular efficiency. Core stabilization exercises work the abdominals, glutes, and obliques, back and offer a stable core. For these exercises, you do not need to purchase any exercise tool or equipment. Below, I have shared some of the best core stabilization exercises that can be performed either at the gym or at home.
1. Side Plank
This exercise strengthens the gluteus, hamstrings, and quadriceps. It doesn’t put much impact on the pelvic and diaphragm muscles, and so, provides power and stability. In this exercise, you need to lie down on the ground with your feet together and one forearm below your shoulder. Then, you need to contract your core and raise your body until it is in a straight line from head to toe. Now, you need to maintain this position for at least 10 seconds. You need to make sure that your hips do not drop before the specific period. For enhanced results, you can perform this exercise by using exercise balls and dumbbells. With this exercise, you can develop wonderful muscle endurance in your back.
2. Reverse Crunches
Out of 6 types of crunches, reverse crunches are considered the best for stabilizing the core. In this exercise, you need to lie down on the ground with your legs extended and shoulders relaxed. Next, you need to bend your knees and raise your legs in such a way that your thighs are perpendicular to the ground. Make sure that your feet are together and are parallel to the ground. Hold this pose for 3-4 seconds. This is a wonderful exercise for toning the lower abdominal muscles or better known as rectus abdominal muscles. All types of crunches help in improving balance and flexibility.
3. Crisscross
Here is a pilates exercise that plays a crucial role in stabilizing of the core. With this exercise, you can build fantastic core strength. In this exercise, you need to lie down on the floor with your arms and shoulders relaxed. Then, you should extend your left leg straight while keeping your right leg bent. Twist your body towards your left leg and count for 3 times. Next, repeat this activity with your left leg. You should perform at least 6 total counts for both legs. By performing this twisting exercise, you can work your external obliques and develop a well-defined waistline.
4. Bird Dogs
This exercise involves the back extensor muscles and erector spinae. In comparison to crunches, bird dogs put lesser stress on the back. In this exercise, you need to keep your hands under your hips and palms under your shoulders. Also, your neck, back, and head should remain straight. Then, you need to raise your arm until it’s in the straight line with your chest. Next, you need to move your leg backward until it is in line with your chest. Maintain this pose for a second and repeat it with opposite leg and arm. This exercise can be performed at any place and at any time. Advanced types of bird dog exercises use exercise balls and zippers.
5. Russian Twists
This exercise is particularly performed for developing strength in the upper torso, which is required in sports such as baseball, hockey, boxing, etc. The Russian twist can also be performed by using a barbell and stability ball. For the basic Russian twist, you need to sit on the ground with your knees bent and feet slightly above the ground. Your torso should be straight and back should make a 45-degree angle to the ground. Then, you need to swing your arms from side to side in a twisting motion. For the best results, you should swing your hands as slowly as you can.
Summing Up
Without buying any exercise equipment, you can perform the best core stabilization exercises. The side plank works the hamstrings, quadriceps, and gluteus. With reverse crunches, you can strengthen your lower abdominal muscles. The popular Pilates exercise called crisscross is great for sculpting the external obliques muscles. If you want to tone your back extensor muscles, you should perform bird dog. The Russian twist is great for improving the upper torso muscles. Therefore, perform all these exercises regularly for building a strong and amazing core.
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Author Bio: Andrew Fox is the founder and CEO at Aim Workout. As a passionate fitness professional and triathlete, there is no adventure he won’t embark on. From mountain biking, deep sea diving, rock climbing and cycling to boxing and mixed martial arts, Andrew has a penchant for the wild and extreme.