10 Ways to Maximize Your Core Strength

A weak core is a common problem that can lead to back pain and poor posture. The best way to build a strong core is with a full-body strength program that targets all your core muscles.

Typical indicators that you may not have enough core strength include feeling your spine sagging when lying on the floor and having trouble maintaining a neutral position with your back. To help, I’ve put together a list of core-strengthening exercises that will help you get stronger and avoid injuries.

1. Planks

The plank is one of the most effective core strength exercises you can do. It’s a static, isometric exercise that forces your muscles to hold a position without elongating or contracting. It strengthens and tones the core, and it helps improve posture.

The world record for holding a plank is more than four hours, but most experts recommend starting with 10 to 30 seconds and increasing your time as you get stronger. Be careful to avoid sagging your hips or arching your back, which can strain the neck.

2. Shoulder Taps

While it may seem counterintuitive to spend time strengthening your core, a strong one is vital for your overall health. A strong core not only improves your posture and reduces back pain, but it also helps you perform countless everyday movements with ease.

Shoulder taps are a great full body exercise that works multiple muscles. To perform this exercise, start on your hands and knees with your shoulders directly over your elbows and knees in line with your hips. To make this exercise more challenging, you can elevate your feet on a bench or step to decrease the incline and add difficulty to the movement.

3. Elbow Planks with a Rock

If you’re looking for a way to amp up your plank game, try adding some instability. The rocking sensation fires up your muscles more than a basic static hold.

To do this, start in a standard plank and grab a dumbbell with each hand. Raise your right arm and left leg until they’re hovering just above the ground (think of it as following the leader like a scorpion). Slowly lower them back down. Repeat on the other side. This move targets your core, especially the obliques.

4. Lunges

Lunges are a great all-around exercise that strengthens the core, lower body and legs. The various variations can challenge different muscle groups, correct imbalances and help with balance and coordination.

Start by standing with feet hip-width apart and taking a big step forward, keeping your front knee in line with your front toe (to avoid arching your low back). Then sink into a lunge until the front leg is at a 90 degree angle.

Repeat for the number of repetitions required. When you are ready to increase your reps, try adding weights to the movement.

5. Bird Dog

The bird dog may not make the list of favorite moves for most strength athletes, but this humble bodyweight exercise has significant carryover into your heaviest lifts. To do a bird dog, start in the plank position and raise one arm and the opposite leg simultaneously.

Slowly lower the limbs to return to plank and repeat on the other side. This is a simple movement, but it works your core like nothing else. Adding a slight pulsing between reps will increase the intensity even more. Try performing this with your knees on a BOSU ball to challenge your core stability even more.

6. Side Bridge

The side bridge is an excellent way to strengthen the obliques and transverse abdominis, both deep core muscles. It is also great for improving the stability of the lumbar spine muscles. This improved strength is useful in everyday activities and in increasing the loads that you can handle on heavier lifts or cardio workouts.

Start this exercise by lying on your forearm with your shoulders and feet stacked on top of each other. Then slowly raise your hips into a straight line from head to heels.

7. Plank with a Leg Lift

Adding this variation to your plank routine will strengthen the core muscles with a slight emphasis on the obliques. This move will also challenge balance, stability and coordination.

Get into the side plank position but with one leg lifted in the air, a little higher than your hip. Slowly lower the leg back to the ground.

Avoid arching/rounding your back or sagging your hips, as this is not engaging the ab muscles. Keep breathing evenly throughout. Repeat for desired number of repetitions. Then switch to the other side.

8. Tricep Dips

Triceps dips are one of the best bodyweight exercises for arm strengthening. The stronger your triceps are, the more weight you can press.

Grabbing on to two benches, balance your bodyweight between them and lower yourself until your elbows reach a 90-degree angle. Push back up to the starting position.

As with any exercise, it’s important to work within your comfort zone, but gradually increasing the challenge allows you to see consistent long-term results. It also helps prevent injury and setbacks. Listen to your body and recognize signs of fatigue or muscle strain.

9. Leg Lifts

Leg lifts are a simple, straight-forward floor exercise that can make you feel the burn in your deep abdominal muscles and lead to core strength that will serve you while working out and even in everyday life. They’re also an efficient accessory core exercise when paired with other movements, and they can be made more challenging by incorporating ankle weights or resistance bands into the movement.

Lie faceup on the mat, then extend your legs toward the ceiling to form a 90-degree angle with your body, then slowly lower them until they’re hovering a few inches off the ground. Repeat.

10. Leg Extensions

Leg extensions are a great exercise to help fire up the quads. They are also beginner friendly and require no equipment.

Conclusion

This isolation exercise should be paired with other compound exercises like squats and lunges to maximize results. Mindful pacing and gradual progression will ensure proper muscle activation while avoiding injury and unnecessary stress on the knees.