The Best Core Exercises For Strength And Stability – Forbes Health

Fritz and D’Orazio suggest adding the below core exercises to any fitness routine to help increase strength and stability..

Plank

Muscles worked include the transversus abdominis, rectus abdominis, internal oblique and external oblique.

How to do it:

• Start in a push-up position with both hands on the ground and elbows aligned underneath the shoulders.
• Your toes should be on the ground, and your feet should be shoulder-width apart.
• Engage your core by drawing your belly button toward your spine. Keep your back straight: Your spine should be in a neutral position.
• Maintain a straight line from your head to your heels and hold the position for 15 seconds. Gradually increase the duration to 30 seconds, one minute and then two minutes as you progress over time.
• To get out of the plank, place your knees on the floor and slowly lower your body down.

Modifications: A plank can also be performed against a wall or bench to make the pose easier. To do a plank against a wall, start by standing in front of the wall with your feet shoulder-width apart. Place your forearms against the wall, shoulder-width apart. Engage your core by drawing your belly button toward your spine. Hold for 30 seconds, increasing the amount of time you hold the wall plank over time.

To make a plank harder, D’Orazio recommends rocking back and forth on the balls of your feet for the entire duration you are in the plank (30 seconds or longer, as you progress over time) while engaging the core. This, she says, fires up the core muscles even more.

Bicycle Crunches

Muscles worked: rectus abdominis and oblique muscles

How to do it:

• Lie on your back with your hands behind your head, elbows pointing out. Bend your knees, keeping your feet flat on the floor about hips-width distance apart.
• Engage your abs by bringing your belly button toward your spine.
• Lift your knees toward your chest to create a 90-degree angle.
• Raise your shoulder blades off the floor.
• Simultaneously, twist your torso to bring your right elbow toward your left knee while extending your right leg.
• Alternate sides, bringing your left elbow to your right knee and extending your right leg, head lifted and elbows extended wide.
• Continue this pedaling motion, as if riding a bicycle, while engaging your core throughout the movement.
• Complete 12 to 15 reps per side.

Modifications: To simplify the movement, D’Orazio recommends trying a half bicycle crunch, in which one leg remains on the ground while you twist your torso to bring your elbow toward your other leg as you extend it. For increased difficulty, double pulse each time your elbow meets your knee.

Bird Dog Crunch

Muscles worked: rectus abdominis and transversus abdominis

How to do it:

• Come to a tabletop position with your knees and palms on the floor, hands aligned under the shoulders, arms straight and neck aligned with the spine.
• Engage your core by drawing your belly button toward your spine.
• Simultaneously extend your left arm forward and your right leg behind you, raised to hip-level.
• Bring your elbow and knee toward each other, rounding your back into an arch as they come together.
• Switch sides between each rep, completing 12 to 15 reps per side.

Modifications: Perform 12 to 15 reps on one side before switching to the other side to make bird dog crunches easier, says D’Orazio. To make this exercise harder, maintain a plank position (with your hands and toes on the floor, shoulder-length apart, and knees raised) instead of a tabletop position. While in the plank position, extend your left arm forward and lift your right leg behind you simultaneously. Then, bring your left elbow and right knee toward each other. Switch sides. Complete 12 to 15 reps per side.