According to an article published by Harvard, the core muscles serve as the central link in a chain connecting the upper and lower body, stabilizing the trunk while the arms and legs move. Basically, its main functions are (1) to spare the spine from excessive load and (2) to ensure its mobility along with the trunk. Having a strong and stable core allows us to move and perform at our best, and at the same time, prevent injuries by stabilizing our movements.

If you want to strengthen your core muscles for a comprehensive body transformation journey, you should start trying the 10 best core muscle exercises below according to your level of workout experience.

Easy

Bridge

This pose engages your glutes to lift your hips, strengthening your core while toning your buttocks and thighs.

To do this, start by lying flat on your back. Then, bend your knees while keeping your feet planted on the ground, with your hands on your sides and your palms down. Tighten your core and glutes, then, raise your hips while keeping your back flat. Hold for 10-30 seconds, then repeat at least three times.

Bicycle Crunch

This type of crunch targets your rectus abdominis, obliques, and hips for strengthening.

You can start this routine by lying flat on the floor with your hands behind your neck and one of your knees bent until drawn toward your chest. Keep the other leg straight, but slightly lifted on the floor. Then, alternately bend your knees, while lifting your shoulder on the opposite side to reach them. Do this with three sets of 12 repetitions to be more effective.

Bird Dog

This routine improves your coordination and balance by engaging your abdominal and back muscles to move.

For this routine, bend your body until your hands and knees are simultaneously touching the ground, with the former below your shoulders and the latter below your hips. Tighten your core, then lift your right leg until straight, while also simultaneously extending your left arm to shoulder level. Pause, then repeat with the opposite sides.

Supine Toe Tap

This routine engages your core muscles by working out your glutes, hips and legs, while also putting minimal pressure on your spine. For those experiencing back pain, this may be an ideal alternative to crunches.

To do this exercise, start by lying flat on your back, placing your hands on your side with your palms down. Then, lift your legs with your knees bent 90 degrees. Tighten your core, and gently lower your right foot until it taps the floor then raise it again, keeping your left knee bent. Then, alternately do it with your left leg.

Intermediate

Plank

The plank strengthens your arms, shoulders, legs, glutes, and back, while also targeting your core.

For this exercise, bend your body until your hands and knees are simultaneously touching the ground, with the former below your shoulders and the latter below your hips. Then, slowly straighten your legs, and hold for as long as you can.

Side Plank

Side planks engage the quadratus lumborum, a deep spinal stabilizing muscle, strengthening your core without stressing your lower back.

You can start this routine by lying on your side, with your legs extended and stacked together. Then, place your arm directly under your shoulder, with your head in line with your spine and your other arm aligned with your body. After that, slowly lift your hips and knees, then hold the position for as long as you can.

Warrior Crunch

This variation of crunch engages the lower body and the core along with the quads, glutes, and thighs.

Start this by standing with your legs wide apart, with your toes turned outward and your hands behind your head. Then, slowly bend your knees until your thighs are parallel to the floor. After that, slightly bend your torso to the side, moving your elbows towards your thighs on each side.

Advanced

Mountain Climber

This routine combines a plank with knee movements, making it an excellent workout for balance. Start in a planking position, tightening your core. Then, alternately lift each of your knees towards your chest, keeping your back straight.

High Plank with Arm and Leg Raise

Adding arm and leg raises to the usual plank routine allows you to engage your ab muscles more, strengthening your core and balance.

For this routine, begin in your usual plank position, with your hands and toes close together to keep the tension in your core. Then, elevate one leg and the opposite arm until they are parallel to the floor. Hold until you can, then switch to the other leg and arm.

Dead Bug with Swiss Ball

The dead bug routine is a great workout, building not only a strong core, but also endurance. Start this routine by lying straight on your back, with your knees over your hips and your hands over your shoulders, and with a swiss ball placed in between. Then, squeeze the swiss ball by bringing your hands and knees together.

The effectiveness of these core muscle exercises has been proven effective by many experts in body transformation. However, it is always ideal to seek professional help to determine whether these are good for your body condition. Contact our personal trainers in Alderley Edge today to book your free assessment and see which of these exercises are best for you.