Getting to the Core: Functional Workouts for Maximum Core Strength and Stability
Your body’s strength, stability, and functionality all originate from the core. Core exercises work the muscles in your abdomen, lower back, pelvis, and hips. When these muscles are strengthened you’ll be able to reduce back strain, improve breathing, and develop your body’s power base.
In this article, I will present a five-exercise core strength and stability workout to hit every area of the core.
Exercise #1:Bicycle Crunch
Why Do It:
The bicycle crunch targets the upper abs and obliques. Make sure that you perform the cycling motion in a controlled, smooth manner.
How to Do It:
Lie on your back with your finger at your ears, elbows flared outward, and legs bent at 90-degrees.
Begin to lift your shoulders and upper torso off the floor as you raise your right elbow diagonally. At the same time, bring your left knee toward your elbow and extend your right leg diagonally forward until your right elbow and left knee meet.
Lower and then repeat on the other side.
Exercise #2: V-Up
Why Do It:
This challenging exercise will target your upper and lower rectus abdominis, as well as working the lower back muscles and tightening the quads.
How to Do It:
Lie on your back with your legs straight and arms extended behind your head.
Simultaneously raise your arms and legs so that your fingertips are nearly touching your feet, while maintaining a flat back.
Return to the start position,
Exercise #3: Hollow Hold to Superman
Why Do It:
This is an advanced exercise that will work every core muscle group, making it a one-stop-shop for a stronger core and well-defined abs.
How to Do It:
Lie on your back with your legs and arms extended.
To perform the hollow hold, engage your core, pulling your navel toward your spine. Lift your legs off the floor, and elevate your shoulder blades. Keep your arms outstretched overhead.
Using just your obliques, roll over so that you end up facing down, keeping your arms and legs elevated off the floor by engaging your lower back extensor muscles. This is the Superman position.
Using only your core, rotate back to the starting position. Repeat on the other side. Continue alternating sides for the required rep count.
Exercise #4: Thigh Back Rock
Why Do It:
This exercise drives through the thighs and core. It builds particular strength in your quads center-front of your thighs and the central abs.
How to Do It:
Kneel on the floor with your back straight and your knees slightly apart, your arms by your sides.
Pull in your abs, drawing your navel toward your spine.
Lean back, keeping your hips open, and aligned with your shoulders, stretching the front of your thighs.
Once you have leaned back as far as you can, squeeze your glutes and slowly bring your body back to the upright position. Repeat for the recommended rep count.
Exercise #5: Body Saw
Why Do It:
This exercise involves moving your body back and forth like a saw. The more your body stays in a straight line, the more power you build in the abs and lower back.
How to Do It:
Lie facedown, balancing on your toes and forearms.
Shift your body backward, pressing into the floor with your forearms as your feet change position.
Shift your body forward to return to your starting position. Repeat the back and forth sequence for the required rep count.
Wrap Up
Combine these 5 exercises into the following circuit workout:
Bicycle Crunch - 20 reps
V-Up - 15 reps
Hollow Hold to Superman - 12 reps
Thigh Back Rock - 15 reps
Body Saw - 15 reps
Start with two rounds of the circuit, giving yourself a 90-second break between rounds. Do this workout twice per week for best results.
