Best Core Exercises to Build Strength, Stability and a Six- ...

A top PT gives his opinion on the best core exercises for building strength and stability, as well as explaining the benefits of training ... Search MEN'SHEALTHSQUAD Subscribe Newsletter Fitness Fitness CardioExercises BuildingMuscle MentalStrength Style Style Grooming Watches Nutrition Nutrition Food&Drink Gourmet Recipes Supplements WeightLoss GymWear Adventure Health Health SexualHealth SexTips Workouts AllVideos Follow Facebook Twitter Instagram YouTube Competitions ContactUs Editions: US UK España Nederland > Health MentalStrength Fitness Workouts Subscribe Newsletter UK UK Typekeyword(s)tosearch Today'sTopStories 1 WelcometotheMen’sHealthSQUAD 2 7ReasonstoBuytheSummerIssueofMen'sHealth 3 15BestRowingMachinesFor2022,From£159.99 4 AlastairCampbellMeetsRoryStewart 5 WhyAreMoreBlackMenDyingfromProstateCancer? skynesher Deadliftshitaplateau?Shouldershunchingforwardasyourun?Ormaybeyou'vejustfoundyourselfslumpedoveryourdeskonetoomanytimes.Whateveryourreasonsforwantingtoimproveyourcorestrength,ourguidetothebestcoreexerciseswillhelpyoubuildstrength,stabilityandsix-packmuscles.Notthatthisisallaboutmuscle.Fromtheminuteyouriseoutofbedtotheminuteyousleepatnightthereisn'tamomentwhereyou'renotusingyourcore.That'swhywe'veenlistedthehelpofMarvinBurton,headoffitnessatAnytimeFitnessUK,togetyourcorereadyforaction,whetheryouneedittogetyouthrough80minutesofrugbyorcarryyourshoppinghomefromthesupermarket."Youcoreisn'tsomethingthatyoucanswitchonoroff,"saysBurton."It'salwaysgoingtobeon.IfIsaytoyou:trygettingoutofbedwithoutusingyourcore,itcan'thappen.Everytimeyousneeze,coughorlaughyourcoreiscontracting,soit'simportantyoubuildsufficientcorestrengthforwhatevertaskyou'redoing."WhatMusclesMakeuptheCoreThinkoftherelationshipbetweenyourabsandyourcoreasyoudotherelationshipbetweenyourbicepsortricepsandyourarms:oneisamusclewhereastheotherisanareacomprisedofmultiplemuscles."Byexercisingyourcoreyou'retryingtofocusonwhat'shappeningaroundthecentreofyourbody,"saysBurton."WhereasifsomeonesaysspecificallyIwanttodoanabexercise,Iknowthey'retalkingaboutthemusclesatthefrontofthestomach." SciencePhotoLibrary-SCIEPRO Yourcoremusclesextendfromyourneckdowntoyourpelvis,andincorporatesmusclessuchasyour:Traverseabdominis:wrapsaroundthefrontandsideofyourtrunk.Thismusclestabilisesthepelvis.Internalandexternalobliques:extenddiagonallyfromribstopelvisandallowyoutorotateyourtrunk.Rectusabdominis:morecommonlyreferredtoasyour'six-pack'muscle.Whenyoubendforwardyou'reusingthis.Multifidus:backmusclethatsupportsyourspine.Erectorspinae:backmusclethatextendsyourtrunkandhelpsyoustandupstraight. ThiscontentisimportedfromYouTube.Youmaybeabletofindthesamecontentinanotherformat,oryoumaybeabletofindmoreinformation,attheirwebsite. WhyYouShouldTrainYourCoreFrominjurypreventiontoenhancedsportsperformance,therearemanyreasonstotrainyourcore.WiththehelpofBurtonandthelatestscience,let'stakealookatsomeofthemingreaterdetail.AStrongCoreWillImproveYourPostureAstudyinIsokineticsandExerciseSciencefoundthatcoretrainingcanhelpyoutostandalittletaller.Thestudyreportedthatmenwhotookpartinthreehour-longpilatessessionsaweekfortwomonthssawsignificantimprovementsinposturalstabilitytests. RelatedStory 12WaystoPerfectYourPosture AStrongCoreWillHelpYouBuildMuscleinOtherAreasMoreinterestedinbuildingbigpecsthandevelopingastrongcore?Well,yourunlikelytobeabletodoonewithouttheother."Ifyou'reaguywhowantsabiggerchestbutyou'vegotaweakcore,that'sgoingtocontributetoaforwardpullingandaroundingoftheshoulders,"saysBurton.Coreexerciseswillfixthatroundingandgiveyouthechestyou'vealwaysdreamedof. RelatedStory ChestExercisesandWorkoutstoBuildBiggerPecs Ifyou'relookingtobuildstrengththenyoucan'tgowrongbyfocusingonbigcompoundlifts,likethedeadlift,squatandbench.Ifyouwantperformthesemoveswithproperformthenastrongmidsectionwillhelpyouliftheavierweightsformorerepsbygeneratingmoreforcethroughyourbodyandkeepingyourbacksafe.AStrongCoreWillHelpYouWhenPlayingOtherSportsResearchbyscientistsatOhioStateUniversityWexnerMedicalCenterfoundthatmostpeople'sdeepcoremusclesaren'tnearlyasstrongastheyshouldbe,whilerunnerswithweakdeepcoremusclesareatanincreasedriskofdevelopinglow-backpain.Thelow-backpainrunnerssufferfromisaconsequenceofpoorformcausedbyaweakcore,whichalsohasobviousdownsides."Onceyoustarttoslouchwhenyourunyouclosedowntheamountofoxygengoingintoyourlungs,"saysBurton."Ifyousawsomeonerunningalongaroadandtheirhead'shangingandtheirshouldersarehunchedforward,yourcoachingpointswouldbeliftyourheadupandpullyourshouldersback–whatyou'retryingtodoisgetmoreairinthelungsbecauseyourmusclesdon'tworkwithoutoxygen,butthatwholesystemofgettingoxygentomusclesandholdingyourselfuprightreliesonyourcore." RelatedStory YouNeedThisBodyFatPercentagetoSeeAbs Havingastrongcorewon'tjustmakeyouabetterrunner,mostsportsrelyonasturdyfoundation,soifyouwanttoimproveyourfunctionalperformanceyouneedtoworkonyourcore.HowtoEngageYourCoreKnowingtheexercisesthatwillworkyourcoreisonething,butifyoulearnhowtoengageitproperly,you'llknowhowtoworkyourcorewhatevermuscleyourtraining.Inessence,engagingyourcoremeanstobraceyourbodyasifyourexpectingtoreceiveahaymakertoyourmidriff,andwhilethatmaysoundsimple,turningthatintoanunconsciousactionisn'teasy.Handily,Burtonhascomeupwithasimplewaytolearnhowtoengageyourcore. RelatedStory FightNightatthePlayboyMansion "Tobeginwith,"saysBurton,"layonyourbackwithyourkneesbentandfeetflat.Pressyourbackintothegroundandtrytoslideyourhandunderyourlowerback.Trytopreventyourhandfrompassingthroughthegapbypressingdownslightlyandtensingyourcoremuscles.Holdthispositionforsixto10secondsandrest,thenrepeatthreetofourtimes."Toprogress,trystandingandcontracting.Onceyouknowwhatyoushouldbefeeling,itmakesiteasiertocomprehendwhatcontractingandengagingthecoremeans.Thekeythingstorememberarethatyourglutemuscles,stomachandbreathingshouldallcontribute.Thecontractionshouldn’tbesohardthatitbecomesimpossibletocontractandbreatheatthesametime."Practicedovertime,itwillsoonbecomeasubconsciousactionandhelptomaintainthecorrectposition,postureandprovideyouwithgreatersupport,balance,controlandstrength."TheBestCoreWorkoutsToImproveStrengthWanttoworkyoucorerightaway?Takealookatthesethreeworkoutsthatareallaboutgivingyouagoodbasetoworkfrom. RelatedStory TheIsometricHoldWorkoutForHDAbsAtHome RelatedStory BurnFatandBuildAbsWithThisGym-FreeTest RelatedStory TrainYourCoreLikeThor'sStuntDouble TheBest15BestCoreExercises 1)PlankWhy:Everyonehastostartsomewhere,andwhenitcomestocoreexerciseswestartwiththeplank.Thisisgreatbeginnermovethatwillgetyourcorefiringbyforcingyoutosupportyourbodyweightonyourforearmsandtoes.How:Getinapress-uppositionbutrestonyourforearmsratherthanyourhands.Makesureyourbackisstraightandtenseyourabsandyourglutes.Holdwithoutallowingyourhipstosag.Burtonsays:Ifyouwanttoadvancethismove,don'tthinkaboutdoingitforlonger.Instead,consideraddingweighttothemovebydoingplankpull-throughs,whereinahighplankyoudragaweightfromsidetoside."Peoplethinkthatbecausetheycandoacoreexerciseforalongperiodoftimethey'vegotastrongcore,butwhat'sthebenefitofholdingaplankfortwominutes?Idon'tseethepointbecauseyou'rejustgettinggoodatdoingsomethingforlonger.Whereas,whenyoustartaddingweightandresistanceyoufindtheycanonlydoitforashortperiodoftime.[It'sbeneficial]becauseyou'regonnahavetorecruitmoremusclefibrestothencontrolthatmovement." 2)GluteBridgeWhy:Astrongcoreneedsastrongsetofglutes,butifyouspendalldaysittingbehindadeskthenchancesareyou'resufferingfromweakenedglutesandlower-backissues.Activatingthemwilldowondersforyourphysiquenowandinyearstocome.How:Lieflatonthefloorwithyourlegsbent.Drivethroughyourheelstopushyourhipsupwardsasfarasyoucango,beforepausingandreturningtothestartposition.Burtonsays:Whileeveryoneisprettywellawarethattheplankisagoodbeginnerexerciseforyourcore,theglutebridgetendstogetlesslove,butBurtonbelievesit'sequallycritical."Soyougottohavestrongglutesbecauseyourglutessupportyourback.Ifyourglutesdon'twhataphysiowouldcall'fire',theydon'tcontract,soyou'renotgoingtobeabletosupportyourselfeffectively.Yourfirsttwoquestionsshouldbe:canIdoaglutebridgeandcanIdoaplank,andonceyou'vegotthosetwo,thenyoucanstartmovingonto'howcanIapplymovementtoit?' 3)DeadBugWhy:Deadbugsareagreatbeginnercoreexercisebecause,let'sfaceit,they'rehardtogetwrongandareasafewaytotesthowstrongyourcoreis.How:Lieonyourbackwithhandsaboveyouandfeetupsoyourkneesareat90degrees.Straightenyourleguntilyourheelisaninchfromthefloor,andlowertheoppositearmsoit'sparalleltothefloor.Returntothestartposition,andrepeatwiththeotherlegandarm. 4)FlutterKicksWhy:Anotherdeceptivelyeasymovethatwillmakeabigdifferencetoyourcorestrengthisflutterkicks.Byextendingyourlegsandhoveringyourheelsyou'llbeworkingyourcorestabilisers,butinapositionthat'ssafeforyourlowerback.How:Liefacedownonabenchwithyourhipsontheedge.Extendyourlegsoffthebackofthebench,squeezeyourglutesandraiseyourlegsuntiltheyarelevelwithyourhips.Liftyourleftleghigherthanyourrightleg,thenloweryourleftlegasyouliftyourrightleg.Makesurethatyoukeepacontrolledmovementatalltimes. 5)SwimmingSupermanWhy:Ofcourse,actual,real-life,in-waterswimmingisgreatforyourcore,butastaticextensionofyourhipsandupperbackisalsogoingtostrengthenyourglutesandcore.Weaddedthe'swimming'movementattheendjusttomakethewholethingabitharder.How:Lieonyourbellyandhoveryourfeetandarmsslightlyoffthegroundasyoutenseyourabsandglutes.Fromhere,bringyourhandstowardyourfaceandbendyourelbows.Now,startswimming.Straightenyourarmssoyourhandssweepoutoneitherside,beforebringingthembacktoyourfaceagainandbackup.Ensuretheyarehoveringfortheentiremovement. 6)TRXRowWhy:Thesuspensiontrainermaynotgetmuchloveinthegym,butforyourcoreit'scritical.Tryusingoneofthesewithoutengagingyourcore.Goon,wedareyou. How:Setupyoursuspensiontrainersothehandleshangatchestheight,andgrabontothemwithyourfeethip-widthapart.Leanbackuntilyourarmsareextended,andpullyourchestup,keepingyourelbowsclosetoyourbodywhilesqueezingyourshoulderbladestogetherbehindyou.Yourchestandhandsshouldmeet.Pauseatthetopofthemove,thenslowlyloweruntilyourarmsareextendedagain.Burtonsays:"Ilikesuspensiontrainingbecauseyoucan'tbeinasuspendedpositionwithoutcontractingyourcore." 7)DragonFlagWhy:You'reworkingsomuchmorethanyourabswiththismovement.Yourupper-body,hipflexors,glutesandlower-backareallgoingtohavetosupportyou,whichmakesitaperfectmoveforbuildingcorestrength.How:Liebackandholdthebenchbehindyourhead.Bendyourkneesandkickyourlegsuptowardstheceiling,bringingyourbacksideandbackoffthebench.Slowlymoveyourbodybackdowntostartingposition,thenrepeat.Burtonsays:"You'rejustgoingagainstgravityandloweringundercontrol,soyou'reeccentricallylengtheningundergravity.Onceyoudoanythingwithyourlegsandtheystartlowering,youstarttogetthatanteriortilt,andthat'swhenpeople'slowerback,ifthey'renotfundamentallystrongtendtotweak.AlittlecoachingpointI'dgiveforthiswouldbetoslightlybendthekneestoreducetheamountofpressureonthehipflexors.Becausethat'sgoingtothenreducetheamountofpullonyourpelvis." 8)RussianTwistsWhy:Itdoesn'tmatterwhetherboxing,rowing,runningorkayakingareyoursportofchoice,theyallrequiremasteryofrotationalmovements.AddingamovelikeRussiantwists,then,willboostyourcorestrengthandhelpyoutomimicthemovementsyoufindinothersports.How:Sitholdingaweightplate,dumbbell,kettlebellorsandbagwithyourarmsextendedandfeetoffthefloor.Quicklytwistatthetorso,turningfromsidetoside. 9)BarbellRolloutWhy:Rolloutschallengeandengagethefullcore,butbewarnedthefurtheryougotheharderthemovegets.How:Loadabarbellwith5kgplatesandgrabthebarwithanoverhand,shoulder-widthgrip.Positionyourshouldersdirectlyoverthebarbellandslowlyrollthebarforwards.Pause,thenreversethemove.Rollouttoadistancethat'schallenging,butdoesn'tforceyourhipstosag. 10)MedicineBallSlamWhy:Thisexercisewillchallengeyourentireupperbody,butmoreimportantlyforus,donewithcorrectformit'sgoingtogiveyourcoreanintenseworkout.How:Standwithyourkneesslightlybentholdingamedicineballaboveyourheadwithyourarmsextended.Bendforwardatthewaist,anduseyourcoremusclestoslamtheballagainsttheflooraboutafootinfrontofyou.Letyourarmsfollowthroughsoyoudon'tfallforward.Catchtheballonitswaybackupandrepeat.Burtonsays:"Mostpeopledothisforitscardiovascularbenefit,butIthinkit'sagreatexerciseforthecore.Oncepeoplestartliftingandslamminghardandfast,whattendstohappenistheygoquickerandtheyshortentheirrangeofmovement,sotheyalmostgetintothiscrouchedpositionasthey'rethrowingitdownwards,whereastogetmoreofacoreload,youhavetogointoextendedposition,soyou'vegottogohighwiththeball."WhenIworkwithpeopleIprefertohavethemdoareverselungeintoaslam,becauseitforcesthemtostepback,whichisgoingtotiltthepelvisforwardandtakethearmsoverhead,sonowyou'regoingtogetamassiveloadtoyourstomachbecauseyou'restretchingthosemusclesfirst,thenyougointotheexplosivecontraction." 11)CableWoodchopWhy:Whilewewanttomimicrotationalmovementsthatareanimportantpartofmostsportsandmostpeople'severydaylife,wedon'talwayswanttoperformthemsittingontheground.Thecablewoodchopisagreatwaytoincorporaterotationalmovements,whichwillstrengthenthecore,butworkinginastandingpositionwillmeanyou'reworkingmoremuscles.How:Setthecabletothehighestpulleyposition.Withyoursidetothecable,grabthehandlewithonehandandstepawayfromthetower.Standwithyourfeetshoulder-widthapartandreachupwithyourfreehandtograbthesamehandle.Witharmsfullyextended,pullthehandledownandacrossyourbodytoyourfrontkneewhilerotatingyourtorso.Pivotyourbackfootandbendyourknees.Returntothestartpositionslowlyundercontrol.Burtonsays:"Trytoperformexerciseswhilestandingwherepossible,becauseobviouslytheamountoftimeyouspendonthefloorisquitelowandonceyougetontotheflooryou'rereducingtheamountofjointsthatarecontributingtothatmovement,whereasineverydaylife,whenyou'rewalking,everything'sgottowork." 12)HangingLegRaisesWhy:Ifyou'relookingtobuildabsandandimproveyourcorestrengthandstabilitytherearefewmovesthatcancomparewithhanginglegraises.How:Grabapull-upbarandloweryourselfintoadeadhang.Letyourlegsstraightenandpullyourpelvisbackslightly.Tenseyourcoreandraiseyourlegsuntilyourthighsareperpendiculartoyourtorso.Holdthenlowerslowlybacktothestartingposition.Burtonsays:"Thefurtherawayyourlegsare,you'recreatingalongerleverbutthatlongerleverispullingonthepelvis.Ifyou'vegotthestrengthwithintodothatthengreat,butwithmostpeopleIaskthemtodoitwithaslightlybentkneeandtheirtoesinternallyrotated,justslightly,becausethatinternalrotationisgoingtolengthenyourglutes,soyou'regoingtogetmoreglutesupport.Thatwillsupportyourpelvisandreducetheloadonyourhipflexors,whichisfundamentallywhypeoplestrugglewithhanginglegraisesbecausetheirhipflexorsaretightandit'spullingthepelvis." 13)TurkishGet-upWhy:Stability,mobility,balanceandstrength,theTurkishget-upwillimprovethemall.How:Liedownandholdakettlebelljustaboveyourrightshoulder.Extendyourrightarmandpushthekettlebelldirectlyaboveyou,thenstraightenyourleftarmouttoyourside.Bendyourrightkneeandmoveitacrossyourbody,placingyourfootonthefloor.Keepwatchingthekettlebell,stillatarmslengthaboveyou,asyoumoveintostandingposition.Slowlyreversethemovementuntilyou'relyingdown,thenbringthekettlebellbackdowntoyourshoulder.Burtonsays:Becarefulwiththisone.AlthoughtheTurkishget-upappearssimplethere'ssomuchgoingonthatBurtonclassesitasanadvancedmove."Imeanit'sincrediblydifficulttostabilisetheweightaboveyourhead,butthenmovingfromthegroundtostandingisawholeotherballgamebecauseyou'vegottoconcentrateonotheraspectsofyourcore–notjuststrengthbutalsobalance,coordination,yourperceptionofwhereyourjointsare–sonowyou'retalkingaboutproprioceptionandbeingawareofwhatyou'redoing.Onceallthatbuildsup,you'reputtingsomebodyintoanunbelievablystressedpositionfortheirmusclesandtheirnervoussystemtodealwith,andthat'swhyit'sadvancedbecausethere'ssomuchgoingon." 14)L-sitWhy:L-sitsaren'tfornovices,butifyou'recapablethemoveisademonstrationofmidlinestabilityandstrength.How:Withyourhandsonthefloor,fingersfacingforwardsandarmsfullyextended,liftyourlegsupuntiltheyareparalleltothefloor.Andhold. 15)BearCrawlWhy:Crawlinglikeabearmaymakeyoufeelalittlesillyinthegym,butit'llbuildfull-bodystrength,balanceandcoordination.Worthafewstrangelooks,we'resureyou'llagree.How:Putyourpalmsonthefloor,restingonyourtoes,yourkneeshoveringabovethegroundandyourbackflat.Fromhere,crawlforwardonyourhandsandtoes,withyourfeetandkneeskickingoutalittlewiderthanyourhandstogeneratespeed.Thenpushbackwardsonhandsandtoestoreturntothestart.SignuptotheMen'sHealthnewsletterandkickstartyourhomebodyplan.Makepositivestepstobecomehealthierandmentallystrongwithallthebestfitness,muscle-buildingandnutritionadvicedeliveredtoyourinbox.SIGNUPLovewhatyou'rereading?Joinourgoal-smashingmembershiptodayfromonly£5,cancelanytime.YoubelongintheMen'sHealthSQUAD!FINDOUTMORE DanielDavies DanielDaviesisastaffwriteratMen’sHealthUKwhohasbeenreportingonsportsscience,fitnessandcultureforvariouspublicationsforthepastfiveyears. 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