Your core is a powerhouse, responsible for doing five types of tasks every day – and it’s not just about having those six-pack abs. The muscle groups in your abdomen, back, and pelvis area have an incredible job to do. They act as a tree trunk, grounding you and enhancing balance, stability, and overall body movement. Improving your core strength can help prevent falls, injuries, and keep you strong and independent.
But are you focusing on the right core exercises? You might be surprised to find out that there’s a common core workout that might be doing more harm than good. We’ll show you how to avoid it and build a better, more effective core-strengthening routine in just a few minutes.
Ditch the forward flexion exercises
It’s time to say goodbye to the tried-and-true crunches and sit-ups. These forward flexion exercises are not only overdone, but they can also lead to damage and strain on your body. Plus, chances are, if you spend a portion of your day hunched over a keyboard, you’re already engaging your forward flexion muscles quite a bit.
Instead, focus on the other tasks your core performs and give your other core muscles a chance to shine (and work harder).
Build a better core workout
Consult a physician before attempting any new exercise program, particularly if you have an existing injury. Start by observing each exercise before trying it out. Here are some core workout categories to help get the most out of your core muscles:
1. Stabilization: The plank
The plank is a classic core stabilization exercise that targets your entire core, as well as your shoulders, chest, and glutes. To perform a plank, start in a push-up position with your hands shoulder-width apart. Engage your core and tuck your pelvis forward. Hold your body in a straight line from your head to your heels, making sure not to let your hips sag or rise too high. Hold this position for as long as you can maintain proper form, gradually increasing your hold time as you become stronger. For a beginner-friendly modification, try a forearm plank or perform the plank on your knees.
2. Back extension: Skydiver and prone leg lift
Back extension exercises are essential for counteracting the hunched posture many of us adopt while working at a desk. For the skydiver, begin by lying face-down on the ground with your arms up to the side and legs about hip-width apart. Engage your lower back muscles to lift your chest and legs off the ground and hold this position for a count of three before releasing.
For the prone leg lift, remain in the same face-down position, this time with your hands resting on your lower back palms up. Engage your back muscles, and lift both legs off the ground simultaneously, aiming to keep your legs straight. Hold for a count of three before releasing.
3. Rotation: Tootsie Roll
This rotational exercise targets your obliques (the muscles on the sides of your abdomen). To perform the tootsie roll, begin seated on the ground with your knees bent and feet flat. Lean back slightly, engage your core, and lift your feet off the ground, balancing on your sit bones. Hold a small medicine ball or other weighted object in both hands and twist your torso to the left, bringing the weight towards your left hip. Then twist to the right, bringing the weight to your right hip. Repeat this motion while maintaining your balance and keeping your core engaged.
4. Lateral Flexion: Side-lying leg series
Lateral flexion exercises target your obliques and help strengthen your side muscles. For the side-lying leg series, begin by lying on your side with your body in a straight line, propped up on your forearm with your elbow directly under your shoulder. Engage your core and lift your top leg as high as you can without arching your back or tipping your pelvis. You can add ankle weights for an extra challenge. Lower the leg back down with control, and repeat. Be sure to do this exercise on both sides to maintain balance and symmetry in your body.
With these exercises in mind, it’s time to reevaluate your core workout routine. Focus on targeting all aspects of your core, and you’ll see improvements in balance, stability, and overall strength. Say goodbye to the crunches and embrace a more rounded, effective core strengthening program.
