Having a strong core is so important. Not only does it make you look incredibly fit, a strong core is a key element for everyday movements, from getting out of bed in the morning, to carrying groceries, to getting dressed. A weak core can lead to back pain, bad posture and injury, so doing core strength exercises is really important! Read on for 5 at home core strength workouts to add to your daily workout regime.
What is ‘Core Strength’?
When people hear ‘core’ they tend to think only of abs, but core strength includes all your core muscles, including your abdominal muscles, back muscles and the muscles around your pelvis. This group of muscles stabilize and control the pelvis and spine, influencing the legs and upper body. Having a strong core makes it easier to do many physical and daily activities, and allows your body to move in many directions. It improves your balance, prevents falls and supports your body, essentially allowing your body to function properly.
Why is Core Strength Important?
Better Balance and Stability
Core strength exercises train the muscles in your pelvis, lower back, hips and abdomen to work together. This creates better balance and stability for everyday activities like standing, sitting, walking and running. The muscles work together to support your body, keeping your body aligned and less susceptible to injury.
Helps with Back Pain
If you experience back pain, strengthening your core is one of the best things you can do. When your body is aligned and upright, you’re less likely to experience back pain, as your core supports your entire body, especially your back and neck. If your core isn’t strong, your back has to work harder to support your body, which leads to muscle strain and back pain.
Creates Confident Posture
A strong core means better posture, which leads to more confidence. A tall, upright posture exudes strength, giving the impression that you’re in control of your life. Good posture lessens wear and tear on the spine and allows you to breathe more deeply, carrying more oxygen through your muscles. Good posture will also help you feel comfortable if you stand or sit for a long period of time.
3 Tips for a Stronger Core
1. Learn to Love Planks
If you want to strengthen your entire core, planks are the best exercises you can do. They use muscles at the front, back and side of your core and there are many different varieties, from standard planks to side planks to forearm planks. Make sure to maintain proper form. Don’t collapse your lower back, reach your butt to the sky or let your head drop!
2. Mix It Up
Mixing up your core exercises is key to strengthening your core! Focus on keeping your deepest abdominal muscles engaged, but switch up the exercises so you’re not just working one muscle group all the time. Variation is key, so mix it up day to day.
3. Quality Over Quantity
When building your core, doing a small amount of reps very well is preferable to doing a bunch of reps just to say you did them. It’s important to know the proper form of each exercise you do, focusing on doing each move correctly and perfecting the technique. Make sure you’re targeting the right muscles and aren’t cheating the exercise by trying to get in a high amount of reps.
5 At Home Core Strength Workouts
20 Min Total Core Workout | MadFit
This total core workout is equipment free (all you need is an exercise mat!). This routine has constant movement, with 45 seconds on and 15 seconds off. With 20 different core movements, you’re sure to feel the burn! Work through moves like L leg switches, one arm planks with side dips and elbow to knee sit ups.
At Home Core + Ab Workout | 12 Minutes | Heather Robertson
If you don’t have much time but still want to get a killer ab workout in, this 12 minute routine is perfect for you! It’s made up of three circuits, which she recommends trying to get through with minimal rest. The moves include side planks, oblique crunches, flutter kicks and so much more! You’ll need a dumbbell for some of the moves, but no other equipment.
Core Strength Ritual | Yoga With Adriene
Yoga is one of the best types of workouts to strengthen your core. This 20 minute core strength ritual will tone your belly, heal back pain and help you find stability in your body. The routine will rock your core and make you incredibly strong with moves that engage and strengthen your core. No equipment necessary for this one!
Total Ab Workout | 5 Moves to Your Fittest Core | blogilates
With just five moves, you’ll be on your way to your fittest core ever! Pilates is an amazing way to strengthen your core and she shows you her favourite moves to not only help you get defined abs, but also improve your posture and confidence! The moves work your upper and lower abs and obliques, while focusing on mind-muscle connection and control. You’ll work through moves like single leg jackknives, punch crunches and star abs.
10-Minute Quick Core Workout | POPSUGAR Fitness
Take ten to tone your abs! This quick core workout is perfect if you’ve given birth and want to rebuild your core strength. You won’t need any equipment and you’ll do exercises like knee hug bicycles, butterfly bows, seated reach behinds and more! Get ready to feel the burn with this quick 10 minute workout for moms.
Strengthening your core is one of the most important things you can do! Use these tips and workouts to get your strongest and fittest core yet!