6 Core Exercises You Can Do Anywhere
Core exercises are essential for building strength, stability, and balance in the trunk region of the body. The muscles in the core, including the abs, obliques, lower back, and hips, work together to support the spine, provide stability, and improve posture. A strong core can also help prevent injury and improve performance in daily activities and sports. Keeping your core strong is a great way to keep your overall strength and health in top shape. Below, we've outlined six great core exercises that can be done just about anywhere. Probably not on the metro bus.
Our Favorite Core Exercises
- The Plank – The plank is a classic exercise for strengthening the entire core, including the abs, obliques, and lower back muscles. To perform a plank, start by getting into a push-up position but instead of lowering yourself to the ground, hold your body in a straight line, balancing on your forearms and toes. Keep your abs engaged and hold the position for as long as you can, aiming to work your way up to holding the plank for 1 minute.
- Russian Twist – The Russian twist is a great exercise for targeting the oblique muscles, which run along the sides of the torso. Start by sitting on the ground with your knees bent and feet flat on the floor. Lean back slightly, keeping your back straight, and then twist your torso to one side, touching your hands to the ground. Repeat the twist to the other side.
- Bicycle Crunches – Bicycle crunches are a great exercise for targeting the rectus abdominis (six-pack muscles) and obliques. Lie on your back with your hands behind your head, then bring one knee up towards your chest while twisting your torso to bring the opposite elbow towards the knee. Alternate sides, as if you were pedaling a bicycle.
- Mountain Climbers – Mountain climbers are a dynamic exercise that work the entire core, as well as the legs and arms. Start in a plank position, then bring one knee up towards your chest, keeping your abs engaged. Quickly switch legs and repeat the motion, moving as fast as you can while maintaining good form.
- Leg Raises – Leg raises are an effective exercise for strengthening the lower abs. To perform leg raises, lie on your back with your hands under your lower back for support. Keep your legs together and lift them straight up towards the ceiling, then lower them back down to the ground. Repeat for several reps.
- The Dead Bug – The "Dead Bug" exercise is a core strengthening exercise that targets the muscles of the abdomen, hips, and lower back. It's named "Dead Bug" because you lie on your back with your arms and legs in the air, mimicking the position of a dead insect. Here's how to perform the exercise:
- Lie on your back, arms extended straight up toward the ceiling with your knees bent at a 90-degree angle.
- Slowly lower one arm behind your head and the opposite leg until they are hovering just above the floor.
- Return to the starting position, and then repeat with the opposite arm and leg.
- Repeat the movement for the desired number of repetitions, being careful to maintain control and avoid any jerky or unstable movements.
The Dead Bug exercise can be made easier or more challenging by adjusting the speed of the movement, the height at which you lower your limbs, or by holding a weight in your hands. It's a great exercise for improving core stability, balance, and posture.
Form. Form. Form.
Remember, form is key when doing these exercises. Start with lighter intensity and shorter duration and gradually increase as you get stronger. These six exercises can be done anywhere, making them a convenient and effective way to build a stronger, more stable core. Incorporate them into your daily routine, and you'll soon see improved posture, balance, and stability.
RX Fitness Is Here To Help
If you're considering adding a new core exercise regime to your fitness program and you'd like to discuss it with a professional, RX Fitness works with hundreds of personal trainers, coaches and physical therapists. We'd be happy to connect you with someone who can help. Or just stop by one of our three store locations and ask all the questions you want. We're here to help. And don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, available at Amazon and other online book sellers as well as in our store.