In a generation where they label themselves as fitness freaks, not many people see exercise as a means of fitness, but a means to get a perfect body shape. In this obsession to look a certain way, the importance of a strong core gets sidelined. However, it’s the only way to fitness. It is the base that supports all the body parts and makes the work effective.

1. Marari Villas, Kerela

Why Is a Strong Core Important?

Getting out of bed, walking on the road, or standing for long hours in the metro, core muscles are involved in everything. Whatever movement you do, either in daily life or during intense workout sessions, it’s possible because core muscles are involved. They support and facilitate whole-body movement; it’s because of the core muscles, you can stand upright. Core muscles surround the area of the spine pelvis and connect the upper and lower body, and transfers force from one to another. A weak core can hinder and impair proper body movements, causing pain and injuries.

A strong core makes your life easy and less painful, here’s more:

❖ Having a strong core makes daily chores like mopping, vacuuming, moving furniture, picking up heavy boxes, running for work easy, efficient and painless.

❖ A strong core can make your day productive at work, especially fieldwork or even a long-sitting job. It can help you maintain a good posture and prevent back pain.

❖ A strong core helps better performance in sports and games like tennis, hockey, badminton, volleyball, rowing, and swimming.

❖ It improves your balance and provides stability to the body, which can help you stand firm even in the bumpiest train.

5 Best Ways To Build a Strong Core

What can be the best way to build your core strength than training your core muscles through the simplest core muscle exercises? Here are some hand-picked exercises that make the core strength in the best way possible. These exercises keep your core muscles from hips to the shoulders engaged throughout the activity. The most impressive thing is you don’t need any equipment, so you can do these anywhere and anytime you want!

1. Plank

Plank is the primary exercise to build a strong core; while it focuses on your core, it also engages glutes, hamstrings, back, and abs. However, It takes a lot of strength, endurance, and willpower to hold a plank, but it’s all worth it. Practicing the plank improves your strength, stamina, body posture, and balance.

How to do it

❖ Keep with your forearms under your shoulders, resting on the floor and parallel to each other.

❖ Keep your feet at shoulder level distance, in line with your forearms.

❖ Try to balance your body weight with your toes and forearms.

❖ Make sure your head, shoulders, hips, knees, and ankles are straight in line.

❖ Ensure that your spine is straight and not making any arch. Hold that position for 10- 30s.

2. Crunches

Crunches are the classic exercise to strengthen your core muscles. It focuses on your abdominal muscle and the entire torso. It is done by lifting up the upper body, so it needs to be done carefully; otherwise, it can sometimes cause lower back pain.

How to do it

❖ Lie on the back with knees bent and feet touching the ground with a hip-width.

❖ Tighten your core and relax your neck and shoulders.

❖ Lift up your upper back by keeping your lower body, hips, and feet on the floor. After that, slowly return to the normal position.

❖ You can start with 8 to 12 reps in one set.

3. Hip Bridge

Hip Bridge works great for the lower abdominal by putting pressure on the lower abdominal. It tones Butt and thigh by keeping glutes engaged.

How to do it

❖ Lie on the back with knees bent and feet touching the ground with a hip-width.

❖ Tighten your core and glutes.

❖ Raise your hips until your knees are in line with your shoulders. After that, slowly return to the normal position.

❖ You can start with 10 to 15 reps in one set.

4. Mountain Climber

Mountain Climber works on the core muscles by combining plan and knee crunches. It strengthens the core by putting tension on the arms and torso. It also helps in improving balance.

How to do it

❖ Start with the plank position but with balancing on your palms instead of forearms.

❖ Tighten your core, and then bring the right knee up towards your chest. After that, return to the normal position.

❖ Repeat the same step with your left leg.

❖ You can start with 8 to 12 reps in one set.

5. Supine Toe Tap

Supine Toe Tap is a simple Pilates exercise which trains the core muscles. It engages glutes, hips, and legs muscles. Since it is a low-pressure exercise, it doesn’t put much tension on any muscles.

How to do it

❖ Lie on the back. Raise legs with knees bent at 90 degrees.

❖ Tighten your core, lower the right foot to tap on the ground with your back still on the floor. After that, slowly return to the normal position.

❖ Repeat the same but with your left leg.

❖ You can start with 8 to 12 reps in one set.