Best Core Exercises

Best Core Exercises

The core is made up of abdominal muscles, oblique muscles, back muscles, ‘love handles’, and muscles that are not visible externally, and are important to the stability of the whole body during exercise.  A strong core is going to make exercises much easier and more comfortable to do.

Large proportions of the exercises recommended on this site are composite exercises, and therefore will often exercise the core muscles as part of the exercise.  Examples of such exercises are bench press, squat, deadlift, shoulder press.  The best core exercises have been compiled to specifically target and strengthen this area of the body.  A by-product of performing these exercises is that you will develop killer abdominals, as well as having the capacity to more comfortably and safely lift more weight.

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Best Core Exercises 1: Plank

The plank is performed by balancing on the forearms and toes, in a position similar to a press up position.  Keep the abs tight, and do not let your back sag as you hold the position.  This position should be held for as long as it can be, whilst maintaining good straight form.

The exercise may be varied by moving to a full press up position, this now involves a lot more muscles to keep your body from rolling, as well as keeping it straight at all times.

Best Core Exercises 2: Side Plank

The side plank set up, is the same as the basic plank, except you lift one hip toward the ceiling and have the arm on the same side lying on top of your hip, in a sideways position.  You will have one forearm touching the floor, and both feet, one on top of the other.

Execution of this exercise is the same as the standard plank exercises, holding in good form and posture without sagging.  Hold the abs tight, and maintain the same position on your side.  Do not lean forwards or backwards.

This exercise may also be varied by moving to the press up position.  Weight is resting on one hand, the other and the hip in the same position as the standard side plank.

Best Core Exercises 3: Bridge

Lying on your back with your knees bent and arms by your sides, raise your hips off of the floor, tighten your abs so that your back is straight, and hold.

This exercise can be varied by putting either your feet, or your shoulders onto a fit ball.

Best Core Exercises 4: Fit Ball Crunches

Position the fit ball on your lower back, so that you are lying on your back over the ball.  Place your arms either touching the head, or crossed and touching the shoulders.  Tighten your abs and lift your torso off of the ball.

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Best Core Exercises 5: Medicine Ball Twists

Holding a medicine ball above your head, and to the left, rotation your torso and lower the ball to your right foot in a controlled manner; raise the ball back to the start position in a controlled manner by tightening your abdominals.  Perform a set, then swap sides to the other side of the body (right to left)

Best Core Exercises 6: Kettle bell Rises

This exercise is extremely challenging, but will really improve the strength of the core.

Hold a kettle bell in one hand (for this example, the left) whilst lying on the floor (assist with the right arm for safety).  Bend the left knee, and put the foot on the floor.  Start with the right arm and leg straight.  The objective is to make a number of movements to be able to stand up, and then return to the ground, whilst keeping the kettle bell perpendicular to the floor.

For example, move the weight onto the right elbow, work up to having the hand on the floor.  Work the body around, and push off the left leg to stand.  Perform these steps in reverse to return to the start position.