Every movement you make involves core muscles in some way. They are the muscles that start directly below your pectoral muscles and end directly below the abdominal muscles. The washboard abs look comes from strong core muscles. Core muscles determine how you walk. If they’re strong, you’ll have good balance. You can improve your core muscles with core strengthening exercises. When you do these exercises, you’ll not only function better and reduce back pain, but you’ll also look thinner and fitter.
Start with a plank.
Planks may seem simple, but they’re hard to do. Outstretch your body face down, with your toes on the floor. Lift your upper body by putting your forearms on the floor, elbows under your shoulders, and upper arms at a 90-degree angle to the floor. Keep your body straight and hold. Don’t allow your midsection to bend or sag from the shoulders down. Start with a ten-second session and increase the time as you get fitter.
Do a supine toe tap or ride a bicycle.
You’ll be surprised at how much bike riding works your core muscles. It requires balance, and the pumping motion works the core muscles. Doing a supine toe tap starts by laying on your back. Lift your legs perpendicular to your body with your knees bent at a 90-degree angle. Put your hands to your sides with your palms down. As you tighten your core muscles, lower on foot to the floor and lightly tap it. Make sure your back is flat on the floor and your other leg remains still. Return to starting position and do the other leg.
Build a bridge to stronger core muscles.
A bridge helps build core muscles and also glutes. It helps you have a flat belly and attractive bottom. Lay on the floor on your back with your knees bent and feet flat, directly under your knees. Raise your hips off the floor by tightening your abs and buttocks. Keep your body in a straight line that angles from the knees to the head. Squeeze your core muscles as you suck in your belly as tight as possible. Hold for a few seconds, then slowly lower your body back down.
- Walking lunges can improve your core muscles. As you take a step forward, lift your hands above your head to add more difficulty to the movement. You can also reach forward and twist your upper body to one side after you’ve moved forward.
- Improve your posture to build your core strength. Walking tall works all core muscles. Practice good posture by standing in front of the mirror. Your head should be level with the floor, abdomen in, and shoulders back.
- A bird dog starts on your hands and knees. Tighten core muscles as you lift one leg behind you, lifting and stretching the opposite arm as you do. Alternate sides and repeat.
- We provide a wealth of core training at Urban Athlete. You can come into the gym for private or group training, or workout with us virtually. You’ll be able to see each exercise performed and have a coach help you.
For more information, contact us today at Urban Athlete