What would it be like if your movements were fluid, yet powerful and you could enjoy perfect posture? And what if your exercise performance could be more powerful and effortless? What you need to make these things a reality is a strong core. Athletes and fitness buffs alike seek the holy grail of having a core of steel. But why is a strong, powerful core so desirable?
Understanding Your Core: More Than Just Abs
To achieve the lofty goal of core strength, you first must know what your core is. Despite a popular misconception, your core is made up of more than your abdominal muscles. This complex and interwoven network of muscles includes your rectus abdominis muscles, transverse abdominis, internal and external obliques, and the muscles in your lower back, pelvic floor, and hips. These muscles work together to support your spine and improve how you move. Some people even refer to the core muscles as a “powerhouse,” as they help you generate power when performing athletic activities.
When these muscles are strong, they also make it easier to maintain good posture when you’re standing or sitting. That’s because a strong core helps stabilize your torso and spine. If you play sports or do any kind of fitness activity, a strong core makes you better at it.
The Power of Bodyweight Exercises
Now, how can you get a strong core? You can use barbells, dumbbells, or kettlebells to strengthen your core, and you can even use machines. But you can also build a stronger core with your own bodyweight. In fact, bodyweight exercises have advantages over those that require equipment.
For example, when you do bodyweight exercises, you move in ways that mimic the movements you do in everyday life, so-called functional movements. Plus, they train your muscles to work together in a way that machines, and sometimes, barbells and dumbbells don’t.
Now, let’s explore the best bodyweight exercises for building core strength, backed by scientific research.
Planks and Plank Variations
What core workout would be complete without a plank or two? A standard plank is an isometric exercise that engages your entire core. But you can get even more out of the exercise by doing a variety of plank variations. First, let’s look at the basic plank move.
Standard Plank
To perform a standard plank:
- Get into a standard push-up position. Your forearms should be against the mat and your elbows directly under your shoulders.
- Ensure your body forms a straight line from the tip of your head to your heels.
- Suck your navel in towards your spine to tighten your core.
- Hold this position isometrically without letting your torso or neck sag.
- Start with a 20 or 30 second isometric hold and work up to a full minute.
A study published in the Journal of Strength and Conditioning Research found that the plank activates the rectus abdominis and external obliques more effectively than traditional crunches.
Side Plank
A standard plank is effective, but you’ll get more core benefits if you target the muscles on the side of your torso too to build lateral core strength. Side planks are effective at targeting the quadratus lumborum, a deep core muscle that’s critical for posture and for stabilizing your spine.
- Lie on your side with your elbow directly under your shoulder.
- Lift your hips off the ground, creating a straight line from head to feet.
- Hold for 30-60 seconds on each side.
Dynamic Core Exercises: Russian Twists and Bicycle Crunches
Isometric exercises have their place, you can work your core in a more dynamic way using trunk rotation. This will further boost your core stability and strength. The Russian twist is one of the more effective exercises for targeting your internal and external obliques. But be aware that these exercises place more stress on your back than isometric exercises, like planks. You might want to avoid them if you have a history of lower back pain or spinal issues.
Russian Twists
Russian twists target the obliques and improve rotational strength:
- Sit on the floor with your knees bent and feet lifted slightly off the ground.
- Lean back slightly, keeping your back straight.
- Clasp your hands together in front of your chest.
- Twist your torso to the right, then to the left, in a controlled manner.
Bicycle Crunches
Bicycle crunches are a dynamic exercise that engages multiple core muscles. It’s particularly effective for working your obliques and rectus abdominis.
- Lie on your back with your hands behind your head.
- Lift your shoulders off the ground and bring your right elbow towards your left knee while extending your right leg.
- Alternate sides in a pedaling motion.
Stability Challenges: Dead Bug and Bird Dog Exercises
These exercises might have quirky names, but they’re serious when it comes to building core strength and stability.
Dead Bug Exercise
The dead bug exercise is one of the best bodyweight exercises for improving core stability. Plus, it works the deep core in a way that reduces stress on your lower back.
- Lie on your back. Extend your arms towards the ceiling and place your legs in a tabletop position.
- Slowly lower your right arm behind your head while extending your left leg, keeping your lower back pressed into the floor.
- Return to the starting position in a controlled manner.
- Repeat on the other side.
Bird Dog Exercise
The bird dog exercise enhances core stability while also engaging the glutes and lower back:
- Get down on a mat and assume a tabletop position on your hands and knees.
- Extend your right arm forward and left leg back behind you simultaneously until you create a straight line from your fingertips to your heel.
- Hold for a few seconds, then return to the starting position and switch sides.
When you do the bird dog exercise, you’re targeting a deep muscle called the multifidus. When this muscle is strong, you’re less prone to lower back pain.
Creating an Effective Core Workout Routine
To build a strong core, you need to be consistent. Doing these exercises two to three times per week is enough to get benefits. Here’s a sample workout:
- Plank: 3 sets of 30-60 seconds
- Side Plank: 2 sets of 30 seconds on each side
- Russian Twists: 3 sets of 15-20 repetitions
- Bicycle Crunches: 3 sets of 15-20 repetitions
- Dead Bug: 3 sets of 10 repetitions on each side
- Bird Dog: 3 sets of 10 repetitions on each side
Focus on form rather than repetitions until you master each exercise.
Get to the Core of the Matter
So, now you know why you need to build a strong core. It’s more than improving the aesthetics of your mid-section – it’s building stability and functionality. You also know that you can build strong core muscles with bodyweight exercises. Rather than working toward six-pack abs, you build strength, stability and reduce your risk of injury. With that stability comes a healthier back and spine and better body alignment. Take it slow but be consistent. The journey to a strong core is a marathon, not a sprint. Enjoy the process of becoming stronger from the inside out.
References
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- Huxel Bliven KC, Anderson BE. Core stability training for injury prevention. Sports Health. 2013 Nov;5(6):514-22. doi: 10.1177/1941738113481200. PMID: 24427426; PMCID: PMC3806175.
- Thompson, C. J., Cobb, K. M., & Blackwell, J. (2007). Functional training improves club head speed and functional fitness in older golfers. Journal of strength and conditioning research, 21(1), 131-137.
- Calatayud, J., Borreani, S., Colado, J. C., Martin, F., Tella, V., & Andersen, L. L. (2015). Bench press and push-up at comparable levels of muscle activity results in similar strength gains. Journal of strength and conditioning research, 29(1), 246-253.
- Schoenfeld, B. J., & Contreras, B. (2011). To crunch or not to crunch: An evidence-based examination of spinal flexion exercises, their potential risks, and their applicability to program design. Strength & Conditioning Journal, 33(4), 8-18.
- Escamilla, R. F., Lewis, C., Bell, D., Bramblet, G., Daffron, J., Lambert, S., … & Andrews, J. R. (2010). Core muscle activation during Swiss ball and traditional abdominal exercises. Journal of orthopaedic & sports physical therapy, 40(5), 265-276.
- McGill, S. M., & Karpowicz, A. (2009). Exercises for spine stabilization: motion/motor patterns, stability progressions, and clinical technique. Archives of physical medicine and rehabilitation, 90(1), 118-126.
- Vera-Garcia, F. J., Moreside, J. M., & McGill, S. M. (2010). MVC techniques to normalize trunk muscle EMG in healthy women. Journal of electromyography and kinesiology, 20(1), 10-16.
- Anders, M. (2001). New study puts the crunch on ineffective ab exercises. ACE Fitness Matters, 7(3), 9-11.
- Ekstrom, R. A., Donatelli, R. A., & Carp, K. C. (2007). Electromyographic analysis of core trunk, hip, and thigh muscles during 9 rehabilitation exercises. Journal of orthopaedic & sports physical therapy, 37(12), 754-762.
- Hides, J. A., Stanton, W. R., Mendis, M. D., & Sexton, M. J. (2011). The relationship of transversus abdominis and lumbar multifidus clinical muscle tests in patients with chronic low back pain. Manual therapy, 16(6), 573-577.
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