Strong Core: A Guide to Core Strengthening Exercises

What are the Core Muscles in the body?

Core Muscles are the group of muscles in our torso and pelvis that work together to balance and stabilize our body, keep up with the body posture and facilitate regular body movements.

Muscles on abdomen, back and hips are the core muscles that are crucial for balance, injury prevention and body functions.

Core Strengthening

Core Strengthening is the process of building strength in the core muscles.

It is important to strengthen our core muscles as it helps in :

• Improving stability
• Reducing the risk of injury
• Enhancing athletic performance
• Improving posture
• Performing daily tasks better
• Pain management

Read about superfoods that charge your body and make your tummy happy here.

How to strengthen core muscles

Core strengthening exercises can be achieved through various body movements that engage movement in the core muscles. The focus is on maintaining a natural spine and controlled body movements.

However, the core strengthening exercises vary based on age, several considerations (like postpartum, prenatal, senior), any body weakness, progress. Therefore, they are classified based on beginner and advanced level.

Relationship between Core Strengthening Exercises and Mind-Body Connection

Performing core strengthening exercises or Pilates are not only beneficial to strengthen core muscles but t it affects the overall wellbeing of an individual mentally, socially and physically. They improve mood, reduce stress and enhance our cognitive functions like attention span and memory.

Core stability exercises and Pilates can influence how we feel, think or perceive the nature, people or simple things in life. Individuals achieve a sense of mental clarity reducing the racing thoughts and increase in relaxation. 

Read more about the importance of holistic wellness here.

Core Strengthening Exercises for Beginners

The core strengthening exercises, also known as core stability exercises for beginners focuses on building a base level of core strength and stability. Beginners should start with these exercises and gradually increase duration, repetitions and difficulty of their core workout routine based on their progress to improve core strength. The most important note to keep in mind is to keep breathing normally while doing the exercises.

Below mentioned are some beginner level core stability exercises

 Bridge:

Follow the steps below

1.      Start on back and bend knees. Place the feet on floor at hip-width. Place hands at sides with palm faced down.

2.      Rise the hips until the knees are in line with shoulder.

3.      Hold for 10-30 seconds

4.      Repeat it 3-5times depending on body strength.

 Crunches:

Follow the steps below

1.      Lay on the back, knees bend and place your feet on the floor at hip width. Align head and spine and cross both the arms across the chest.

2.      Relax the neck and shoulders, and life the upper back while keeping the rest at position and pause.

3.      Go back to the starting position.

4.      Repeat this and start one set with 8-10 reps.

Supine toe tap:

Follow the steps below:

1. Lay on back and life both the legs with knees bent to 90 degrees.
2. Lower one foot and tap on floor while keeping the leg still and back flat. Raise the leg back to its starting position.
3. Now repeat the same with the other leg going one leg at a time.
4. Do a set of 8-10 reps.
   
   
   

Core Strengthening Exercises for Advanced

The core stability exercises for advanced focuses on building advanced core strength stability and power. It should be performed with proper form and technique to avoid getting hurt or an injury. These core workouts gradually become very intense and challenging with increase in duration and repetition.

 Below mentioned are some advanced level core stability exercises

Plank

Follow the steps below

1. Begin on hands and knees, with hands under shoulders and knees under hips.
2. Extend the legs straight back, keeping feet about hip-width apart.
3. Tighten the core muscles, and keep maintaining the body in a straight line from head to heels.
4. Hold the position for 10 to 30 seconds.
5. Start with one set with 3 to 5 times.

Warrior crunch

Follow the steps below

1. Stand with feet slightly wider than shoulder width and toes turned outward. Put hands behind head and keep a straight back.
2. Tighten the core muscles, bend knees. The thighs are parallel to the floor.
3. Bend torso to side moving right elbow toward right thigh and repeat the same on the other side.
4. Start with one set of 8-10 reps.

Mountain climber

Follow the steps below

1. Start in plank with hands below the shoulders and tighten ore muscles.
2. Lift on knee toward the chest while keeping the posture upright and hips down.
3. Return the leg to the starting position and repeat with the other leg.
4. Start with 1 set of 8-10 reps.
   

Pilates

Pilates have been emerging as “trendy” in its evolution. Although, Pilates Reformer exercises are effective, it isn’t always accessible to all. The growth in Pilates have been filled by its low-impact and mindful approach, balancing the demand and effect of the exercise. Pilates promote both physical and mental well-being.

How it helps: Pilates focus on building core strength muscles and create stability. It allows to build a relationship between muscle strength and control. It improves core muscle function, including muscle thickness.

Core Pilates

Core Pilates are similar to core strengthening exercises (or core stability exercises) that target and strengthen core muscles. It helps in core engagement. The principle is focused on controlled movements, concentration, precision and breath control. Core Pilates also helps to get a toned body.

Pilates Reformer and Exercises

Pilates Reformer is one of the original pieces of equipment designed by Joseph Pilates, the inventor of Pilates. The structure of Pilates reformer is a bed-like rectangular frame. It’s made of either wood or metal depending on the studio version.

On the top of the frame is a padded platform known as “carriage”. It is attached to hidden runners and can be slide up or down the length of the frame freely. There is a foot-bar at the end of the reformer. This is adjustable and can also be lowered or raised depending on exercise requirements.

The carriage is attached to its end with series of springs attached. They can be easily removed. At the top of the frame are two ropes along with loop handles attached to pulleys. The small loop handles are for hands and the larger ones are for feet.

The Pilates Reformer carriage has several other features such as shoulder pads, that prevents from sliding off when lying down and an adjustable headset.

Pilates Reformer Exercises

Short Box- Round Back

Sit up on the sit-bones and feel the up-the-front and down-the-back through legs. The feet go under the strap.

Elephant on the Pilates Reformer

The heels should connect down. The carriage moves in and out as we life our abs.

Knee Stretch- Arch Back

Opening and closing of hips, once we establish our extended back and lifted abs.

Beginner’s Pilates routine

One thing to focus and maintain in the beginning is breathing. It is the simplest thing but it adds vitality and working in sync and acts as the key to efficient core engagement.

 Below are some guides to a Beginner’s Pilates routine

The 100s

1. Lay on back, bend knees and lift feet off the ground, stacking knees over hips.
2. Lie head and shoulders off the ground, make sure to lift by using abdominal muscles by pushing ribs up and shift them toward hips.
3. Extend arms by sides and pump them up and down, inhaling and exhaling on the count of four.

Single leg stretch

1. Lay on back and bend knees and lift feet off the ground, stacking knees over hips and keeping it parallel to the floor.
2. Lift head and shoulders off ground, making sure to lift using the core abdominal muscles, pushing ribs up and shift toward hip.
3. Extend one leg and pull opposite leg onto your chest and then switch the sides.

Roll ups

1. Lay on back while legs stretched and extended. Inhale as lifting one leg and roll body up to a seated position.
2. With control, exhale as lowering back down one leg at a time.
   

Wall Pilates

Wall Pilates is a great way to get moving by using only a mat and a wall nearby. The exercise used the wall and the body weight to add resistance against gravity. With slow and controlled body movements, wall Pilates can help in improving flexibility and also enhance balance and stability.

Wall Pilates are super convenient to do are home because it ensures privacy.

Below are some beginner-friendly wall Pilates exercises

Roll Down

1. Raise arms overhead parallel to ears.
2. Exhale and start to roll down, begin from upper back to lower back.
3. Allow arms to hang freely.
4. Pause and feel the stretch and open the spine.
5. Inhale and start to roll up and continue o tuck in the belly.
   
   

Wall Sits

1. Stand with back flat against the wall.
2. Slowly walk a feet away from the wall as sitting down into a squat.
3. Bend knees to 90 degrees and make sure the heels are directly below knees. Life heels off the mat while staying in the wall sit.
   
   

Pushups

1. Stand with a few feet away from the wall, or a hand distant.
2. Bend elbows and pull chest towards the wall.
3. Focus on keeping body aligned.
4. Push through hands and straight arms, returning to the starting position and repeat 8-10 times.

Prenatal Pilates

Prenatal Pilates are highly focused on the transverse abdominis, the deep layer of muscles that “corset” the waist. The core connection is about building and reinforcing the support system. Prenatal Pilates method deeply emphasizes on breathing and the mind-body connection that helps mothers prepare for labor and child birth. It supports the baby’s growth and development.

Some Prenatal Pilates exercises are:

Table Posture

1. Get on all fours on mat with hands flat and fingers pointing  forwards.
2. As exhaling, lift hips off the floor until it aligns in a straight line. Hold for 30 seconds.
3. As inhaling, return to the starting position by lowering the hips.

Posture of the square

1. Lay on back with arms on both the sides stretched out to one side.
2. Bend one knee to 90 degrees, lifting feet off the ground.
3. As exhaling, raise legs while keeping knees bent and pause for 30 seconds.
4. Inhale and lower legs, returning to the starting position.

Cat/Cow pose

1. Get on all fours. Round back by pushing spine to upward. Bring chin closer to chest.
2. Now, arch back and drop stomach on floor and elevate head and tailbone.

Pilates Abs Workout

Pilates Abs Workout emphasizes engaging the “powerhouse”, which refers to the core muscles as the body’s center for stability and movement. It enhances the core management.

Some Pilates Abs Workout are

Toe Taps

1. Lay on back, knees bent and arm down on the sides.
2. Float the legs up. Hinge from one hip lower, one foot down towards the floor without arching through the lower back.
3. Now, return to the starting position and continue with the other leg.

Scoop

1. Get on all fours and reach the opposite arm and leg away from each other by stretching.
2. Now, round the spine into cat/c-curve and draw knee to elbow in together and extend it our again.

Bridge Taps

1. Lie on back, feet hips-width apart and knees bent and arms by side.
2. Pull spine up into a bridge.
3. Take one knee away and tap on the ground.
4. Bring back the leg in and repeat on the other side.
   
   

Core Strengthening Exercises for Considerations

Postpartum

Postpartum period is a delicate phase where a woman’ body goes through numerous phases. Engaging in postpartum exercises is essential for enhancing overall health and emotional wellbeing.

 Some core strengthening exercises for postpartum period are:

Walking and brisk walking

Walking and brisk walking are gentle yet effective exercise to kickstart postpartum exercises. Walking helps in the cardiovascular health without putting too much strain on the body.

Brisk waking helps on elevating the heartrate and promotes calorie burning.

4-point kneeling

1. Get on all fours on mat with hands flat and fingers pointing  forwards.
2. As exhaling, lift hips off the floor until it aligns in a straight line. Hold for 30 seconds.
3. As inhaling, return to the starting position by lowering the hips.

Knee raises

1. Lay down bending knees slightly with feet flat on ground.
2. Raise one leg with knee bent to 90 degrees and other one to a straight position.
3. Return to the starting position, and repeat on the other leg.

Seniors

Core muscles are key supporting our lower back and helping us to stand and maintain balance. Therefore, taking care if our body and maintaining the core muscles are important.

Some core stability exercises for seniors are:

Bridge

1. Back flat on ground with knee slightly bent and laid on the floor.
2. Left and hold buttocks off the ground while hands laying on both the sides

Opposite arm and leg raise

1. Get on all fours. Extend one leg off the ground and stretch it out. Extend the opposite side hand forward.
2. Keep hips and shoulder squared and make sure that the extended leg and arm is parallel to the ground.
3. Hold for 5 seconds and return to the starting position and switch sides.

Seated dead bug

1. Sit on a chair with back straight and both the arms extended forwards.
2. Keep head up and extend one leg up and the lift the opposite side arm up.
3. Hold position and return to the starting position.
4. Repeat on the other side.

People with Back Pain

Majority of people suffer with back pain. As the years pass by, the back pain increases if proper exercises aren’t done during the initial stages.

Core strengthening exercises for people with back pain

Drawing in maneuver

1. Lay on ground with feet flat on the floor. Relax hands on the sides.
2. Take a deep breath and then exhale while pulling belly button in toward the spine.
3. Hold for 5 seconds and repeat.

Supermans

1. Lie on stomach with arms and legs extended and lift them off the ground to up to 6 inches or until the stretch is felt.
2. Hold for 2 seconds and return to the starting position.
3. Repeat for 8 to 10 times.
4. Make sure to look at the ground while doing the exercise to avoid neck pain.

Standing side bends

1. Stand up straight and leg shoulder-width apart.
2. Lay arms on sides.
3. Lower body on one side while trying to slide the hand down the leg towards the knee or as far as comfortable.
4. Return back to the starting position and repeat on the other side.
   
   

How to track progress

it is usually advised to maintain a fitness journal to note down the exercises and the repetitions along with the duration every time the session is over. One very easy way is to understand the difference between how the body was before the exercise and how the body is in the recent moment. If there was any excessive weight gain before, the fat is going to cut down due to the exercise.

A Solid Core Leads to a Solid Foundation for Life

Core Strengthening Exercises are not done to achieve a toned-body, abs or a better physical appearance. They are crucial for our own wellbeing. It is our duty to maintain our body and core strength to perform daily activities on a long run without feeling body weakness before the old age hits. We should adapt it into our lifestyle and not consider it as an extra activity.

Pilates have been emerging as a “global trend” among the youth and its quite a happening move. Youths have been seeing signing up for Pilates studio sessions in their cities.

As long as we maintain our workout routine, maintain out sleep schedule and eat healthy our core muscles function well to keep up with the daily activities. From beginner to advanced level, the core stability exercises should be tailored based on our body accessibility and flexibility and special considerations if any. It all starts with you today, or the best time? Right now.

Moreover, tracking our own progress throughout the journey and looking back at it is a milestone in itself. Take it as a challenge and keep going. Eventually, we will be able to feel better physically and mentally. Also remember, achieving a toned body isn’t always the goal, living a healthy life is. So, make sure to always eat enough and healthy to fuel your body because a happy tummy leads to a happier life. 

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