In a study conducted by Harvard Medical School, the core muscles have been described as “the sturdy central link in a chain connecting your upper and lower body.” When motion begins in your body, it ripples upward and downward to these adjoining chain links, causing your stability to be heavily dependent on this. Thus, having weak core muscles may impair movement of your body parts, particularly your arms and legs.

For this reason, core exercise becomes an essential component of any workout program. It not only strengthens the pelvis and hips, but it also stabilizes your lower back, allowing your body to become stronger, while improving your balance and coordination.

Given how important it is for the overall functionality of your body, we have prepared five easy core muscle exercises that you can follow as you begin your fitness journey:

Plank

The plank is a must-do exercise for anyone looking to improve their core strength. It teaches you to brace your entire core, which comes in handy when doing other exercises like squats and pull-ups. For this routine, the goal should be to hold the position for a given period of time, or for as long as you can, without breaking the routine.

This can be done by facing down the floor, propping up your forearms, knees and feet together, while keeping your elbows beneath your shoulders and pulling in your pelvis to keep your back from arching. Breathe slowly and relax in order to stay braced and finish the routine according to your time goal.

Side Plank

Side planks engage the deep spinal stabilizing muscles. Keeping these strong can help reduce your chances of suffering a back injury while strengthening your core.

To perform this, lie on your side and slowly allow your dominant arm to support your upper body by placing your elbow directly beneath your shoulder. Then, slowly lift your hips on the ground to form a straight line along your body,

Reverse Crunch

This routine strengthens the muscle in your lower abdomen that makes up your “six pack.” It’s an excellent starting point for progressions such as leg raises, hanging leg raises, and, eventually, toes to bar.

To practice this exercise, lie face up and bend your knees at 90 degrees while your feet are flat on the ground. Keep your arms on your sides and your arms down, slowly lift your feet off the ground while raising your thighs until vertical, while keeping your knees bent at 90 degrees throughout the movement. Then, tuck your knees toward your face as far as you can without lifting your mid-back. Hold on for a moment, then slowly lower your feet back toward the floor again.

Dead Bug

Dead bug is a great way to build a strong core that will protect the spine and allow you to move with ease. This involves movements, where your abs can contract, lengthen, but remain in constant tension. When regularly practiced, it will help you control contracting your core muscles.

For this routine, allow your shoulders and lower back to fall on the floor. Lift your legs with your knees bent so they are close to the hips. Slowly lower your left leg and raise your right arm. Then bring yourself slowly back to the starting position and repeat on the opposite side.

Bridge

This routine trains your core while toning your butt and thighs by isolating and strengthening your gluteus muscles, the main muscles that make up the posterior chain.

To practice this, lie on your back and slowly bend your knees while your feet are planted on the floor at hip width. Place your hands at your side with your palms down, and slowly raise your hips. Hold for ten to thirty seconds and repeat 3-5 times.

There is no right or wrong way to strengthen your core, but it is always important to practice the right workout routine for you. For your body transformation journey, you can start by booking a free assessment at Alchemy Personal Training and have professional personal trainers in Alderley Edge make up the right workout routine for you.