More than a Six-Pack
For as long as crop tops, bikinis, and, Britney Spears have been around, there's been an all-consuming obsession with having a flat, six-pack stomach. But it's about time we stop seeing your abs as a vanity project, and start seeing the beyond-skin-deep benefits of working it out. It’s time to appreciate this ever-important muscle group for what it really does, and stop placing all its value on its resemblance to a pack of Coke cans. It’s more than that!
Your core muscles play a huge role in your everyday activities, from getting out of bed, to walking down the street, and bending over to grab your purse-but, most importantly, they literally help you stay upright. Not only does a strong core help you go about everyday tasks with more ease, it improves balance, supports better posture, increases stability, protects your organs, reduces back pain, helps to regulate body weight, and supports strength training.
Think of your core muscles as the sturdy central link in a chain connecting your upper and lower body. Whether you're swinging a golf club or sweeping the floor, the necessary motions either originate in your core, or move through it. No matter where your motion starts, it ripples upward and downward to adjoining links of the chain. So, weak core muscles can impair how well your arms and legs function; a weak core can sap power from many of the moves you make.
Contrary to popular belief, your core is comprised of more than just your abdominal muscles. It includes muscles of the lower back, abdominals, hips, glutes, inner thighs, and pelvic floor. So building core strength isn't just about hammering out tons of sit-ups. Working your core in various ways is crucial to building comprehensive abdominal strength. Below are a few core strengthening movements to get you started:
BRIDGE
This pose activates your glutes to lift your hips, which helps train your core while toning your butt and thighs.
Start on your back. Bend your knees and plant your feet on the floor at hip width. Place your hands at your sides, palms down.
Tighten your core and glutes.
Raise your hips until your knees are in line with your shoulders.
Hold for 10–30 seconds.
Repeat 3–5 times.
SUPINE TOE TAPS
This is a basic Pilates exercise. It engages your core muscles while working your glutes, hips, and legs.
Start on your back. Lift your legs, with your knees bent to 90 degrees. Place your hands at your sides, palms down.
Tighten your core. Lower your right foot and gently tap the floor, keeping your left leg still and your back flat.
Raise your right leg to return to the starting position.
Repeat with your left leg.
Start with 1 set of 8–12 reps.
BIRD DOG
The bird dog engages both your abdominal and back muscles, so it’s an ideal core-strengthening move. It also challenges your coordination, balance, and stability.
Start on all fours, hands below your shoulders and knees below your hips.
Tighten your core. Lift and straighten your right leg to hip level. Simultaneously lift and extend your left arm to shoulder level, palm down. Hold a neutral spine without allowing your back to arch as you extend your arm and leg.
Pause.
Repeat with your left leg and right arm.
Start with 1 set of 8–12 reps.
WARRIOR CRUNCH
This crunch variation works your core and lower body, including your thighs, glutes, and quads.
Stand with your feet slightly wider than shoulder width and your toes turned outward. Put your hands behind your head and open your chest.
Tighten your core and glutes. Bend your knees until your thighs are parallel to the floor.
Bend your torso to the side, moving your right elbow toward your right thigh. Repeat on the left side.
Start with 1 set of 8–12 reps.
MOUNTAIN CLIMBERS
This intermediate exercise combines a plank with knee movements, so it’s an excellent move for balance and core strength.
Start in a plank with your hands below your shoulders. Tighten your core.
Lift your right knee toward your chest, keeping your back straight and hips down.
Return your right leg to the starting position as you simultaneously lift your left knee toward your chest.
Continue alternating legs. Start with 1 set of 8–12 reps.
SIDE PLANK WITH ROTATION
This intermediate exercise combines a plank with knee movements, so it’s an excellent move for balance and core strength.
Lie on your right side with your right forearm below your shoulder. Extend your legs, left foot on top of the right. Tighten your core.
Lift your hips to form a straight line with your body. Raise your left arm straight up.
Rotate your torso toward the floor and bring your left arm under your body.
Rotate your torso again to straighten your left arm to return to the starting position.
Start with 1 set of 8–12 reps.
Repeat on the other side.
There are few people who wouldn’t prefer to have more chiseled abs. And while obtaining a toned physique is certainly a worthy and motivating fitness goal, the truth is that the value of exercises that target the abs far exceeds just aesthetics.
It may be a good idea to consult with the Success Studio personal trainers to discuss the right core exercises with the right amount of reps and sets for your personal fitness level and goals. We can also show you how to safely tone and train your core if you have had or currently have a back injury. Just click the button below for a complimentary assessment.