Exercises to Increase Core Strength

Strong core muscles help you do numerous activities. However, many suffer from weak core muscles. A weak core can cause lower back pain, poor balance, difficulty in sitting and getting up, and hard to stand for a long duration. To avoid these difficulties, you should focus on strengthening your core muscles. Here, you will learn about exercises that can increase core strength.

Which are the Best Exercises to Increase Core Strength?

Here are the four best exercises to strengthen core muscles. Always remember to talk to your doctor before beginning any new exercise. Always use a mat while exercising and keep sipping water.

1. Plank

This exercise engages multiple muscles at once to hold your body in position. Start with a push-up position but use your forearms instead of your hands. Place your elbows directly beneath your shoulders, and keep your feet hip-width apart. Keep your back straight and your head and neck in a neutral position. Press your elbows into the ground and imagine an invisible string pulling your elbows towards your toes. This small movement will engage your quads, glutes, and abdominal muscles. Hold this position for as long as you can, starting with 20 seconds and gradually increasing it. Relax and repeat the exercise.

2. Squat

This exercise also uses your core muscles. The squat is a simple exercise of sitting and standing up without a chair. However, if you are a beginner, you can use a chair. Start with standing hip-width distance apart. Keep your hips directly over your feet and move to a sitting position with your back straight. Imagine an invisible chair below your bottom. Hold the sitting position for a couple of seconds and then stand up. Repeat this for 10 rounds. Gradually try to repeat the number of reps.

3. Crunch

Lie on your back and place your feet on a wall; your knees and hip should be at a ninety-degree angle. Tighten your abdominal muscles and then raise your head off the floor. Keep your arm crossed on your chest. Avoid locking them behind your head. Hold your breath in this position till count of three and release. Return to this position and repeat. This is a great exercise to strengthen your core muscles.

4. Bridge

Lie on your back and bend your knees. Put your feet firmly on the ground. Now lift your tailbone and then gradually start lifting your spine inch by inch. Bring your chin to the chest and lift your chest. Place your shoulder blades firmly on the ground. Hold this position for three breaths and then gradually bring your spine down, one vertebra at a time. This will strengthen your core remarkably.

5. Mountain Climbers

Start in a plank position and bring your knees toward your chest in a running motion.

6. Superman Exercises

Lie face down and lift your arms, chest, and legs off the ground.