5 best exercises to strengthen the core

Working the central area of ​​the body is essential to achieve stability, balance, better posture and greater strength. Learn about 5 exercises to strengthen the core.

Last update: December 18, 2021

There are multiple exercises to strengthen the entire core. In most cases we can make them at home, in a park or in the nearest square, since they do not require any type of equipment.

However, for others we will need some elements and perhaps even a professional coach. So it is a good option to go to the gym.

The core it is the middle zone of our body. Working the muscles in this region is important to achieve greater stability, balance and a better posture. In addition, it will help us to perform better in daily activities and sports.

The most recommended exercises to strengthen the core

Strengthen the muscles in the central zone is key to achieving stability and gaining strength, which will give us a better performance in our activities, both daily and sports. To work the middle zone there are exercises that focus on the abdominal, lumbar, pelvic floor, gluteal and spine muscles.

Here we present a list of ideal exercises to strengthen the core and achieve a stabilized and strong core.

1. Abdominal planks

The plates are worked with the weight of our own body and help increase strength. We can make isometric or dynamic plates. The important thing is to achieve the correct position in each one and maintain it for the stipulated time, so resistance prevails.

These are some plates that we can make at home:

  • Traditional: Face down, with the forearms on the floor, the legs stretched out and the balls of the feet supported.
  • Inverted or supine: lying on your back, with your arms outstretched and your hands resting on the floor; legs outstretched and heels as a fulcrum.
  • Side: we lay on our side. One foot is placed on the other, that is, one foot is only resting on the ground. We also use one hand for support, while the other can go to the waist. The torso should always remain straight.
  • Dynamic: it is done with coordinated movements. The most common are the traditional dynamics, the caterpillar walk, and the Superman plank.
Side planks require somewhat superior dexterity because balance is involved in posture.

2. Leg raises

The easiest way is to do this exercise lying on a mat or on the grass, in a face-up position. The hands are placed under the hips or at the side of the body and stretched legs move up and down at the same time in a controlled way.

When we lower our legs, they should not touch the ground, which will keep the abdomen in tension. The rectus abdominis, the deep transverse and the dorsal muscles are worked.

3. Abdominal wheel

The abdominal wheel has two grips. To perform the exercise we must position ourselves on our knees, take the grips and gliding with outstretched arms Back and forth alternately and controlled.

The further forward we stretch the trunk, the more active the muscles in the middle zone will be. It is ideal for toning the muscles in general, increasing physical resistance and burning calories.

The abdominal wheel requires this implement that can be purchased to have at home or used in gyms.

4. Climbers or climbers

Also called mountain climbers, they are an exercise of isometric plank combination with elevations, in this case on your knees. It helps to strengthen the muscles of the whole body and, of course, of the core.

This is how the climb is carried out step by step:

  1. We lie face down in a plank position.
  2. Arms and legs should be extended, with support from the hands and the tips of the feet.
  3. We must keep the torso straight.
  4. We raise one knee diagonally to bring it to the opposite elbow.
  5. Then the other knee to the other elbow.
  6. The exercise is repeated alternately until the series is completed.

5. Crunch on high pulley

This movement is done on a machine. We must pay attention to the posture and weight we use to avoid injury.

It is important to consult with a coach to do it correctly. The ideal is to start with moderate or low loads and increase them progressively.

Here’s how to do it step by step:

  1. We kneel under the pulley.
  2. We take the pulley with both hands and hold it behind the neck.
  3. We bend the body forward in movement of crunch abdominal.
  4. We return to the starting position in a controlled manner.
  5. The exercise is repeated the number of times stipulated.

Benefits of mid-body training

Strengthen the area of core brings multiple benefits to general health. Also in the aesthetic role, since we improve posture and tone the musculature. On the other hand, this must be complemented with other types of activities and accompanied by a specific diet within the framework of healthy habits.

These are some of the benefits that exercises give us to strengthen the core:

  • Improve coordination.
  • Provides greater balance.
  • Better body posture is achieved.
  • Calories are burned.
  • Increases muscle strength.
  • Helps prevent injuries.

Give balance to your body and your life!

If we are beginners, it is better to start with the less demanding exercises. Little by little we will begin to strengthen the muscles.

As we feel better and progress, we can turn to the more complex ones. The most important thing at the beginning is to achieve the correct postures and technique. If we do a lot of repetitions or add loads, but we do not exercise in the correct way, we are at risk of injury.

Finally, whenever we start an activity we depend on ourselves. Focus your goals and organize your routines to dedicate a moment of the day to exercise the body, which will be beneficial for the rest of your activities.

Do not forget that, to be worth it, you must be constant and accompany the activity with an optimal diet, healthy habits and good rest. It’s time to start balancing your body and life!

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