A flat tummy does not necessarily equal a strong core. Having strong core muscles makes it easier to do physical activities – it improves stability, balance, and posture. It can also make running easier and reduce lower back pain.
Your core muscles aren’t only your abdominal muscles; having a strong core also means exercising your obliques, back, pelvic floor, spine, glutes, and diaphragm.
Here are five exercises you can do in the comfort of your own home to help strengthen your core:
Lie down on your back. Bend your knees and place your feet on the floor, hip-width apart. Place your arms across your chest. Contract your abs and slowly lift your upper body towards your knees, keeping your head and neck relaxed. Return to the starting position.
Lie down on your back. Bend your knees and place your feet on the floor, hip-width apart. Place your arms behind your head, with your elbows facing outward. Contract your abs, lift your knees to a 90-degree angle, and raise your upper body. This is the starting position. Move your right elbow and left knee toward each other while straightening your right leg. Hold this position for a brief moment and return to the starting position. Repeat with the opposite side. While doing this movement, keep your lower back on the floor and rotate your core instead of your neck or hips.
Lie down on the floor and place your forearms under your shoulders. Contract your abdominal muscles and slowly lift your torso off the floor by pressing on your forearms and knees. Then, lift your knees so that your body forms a straight line. Hold this position for 20 to 30 seconds, increasing the time as your core gets stronger.
Lie down on your back. Bend your knees and place your feet on the floor, hip-width apart. Place your hands next to you and keep your back in a neutral position – do not press it into the floor or arch it. Contact your abdominal muscles and raise your hips off the floor until your hips line up with your knees and shoulders. Hold for a couple of seconds. Return to the starting position.
Begin by placing your hands under your shoulders and your knees under your hips. Contract your abdominal muscles and raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. Hold this position for a few seconds and return to the starting position. Repeat with the left arm and right leg.
Remember to always do your research before attempting to do exercises at home.
Resources:
Healthline, 2022, 11 Benefits of a Strong Core, accessed 2 January 2024, <https://www.healthline.com/health/core-strength-more-important-than-muscular-arms>
