When we think of core strength, we think of having six-pack abs. However, it is true that a body with visible abs also has a strong core. Having a solid core without abs is possible.
To do core workouts correctly, we need to identify the core muscles.ย
Core muscles are a set of muscles that includes the pelvic floor, abdominal wall, back, obliques, diaphragm, trunk extensors, and hip flexor. With proper core workouts, we can build a strong core.
Strong core muscles are essential because they control and stabilize our spine and pelvis. It distributes load between the upper body and the lower body. Whereas a weak core leads to uneven weight distribution and causes chronic low back pain.1
Having to build core strength from nothing can feel a bit daunting. But the good news is that if you can walk, it means you also have some core strength. However, with proper nutrition and core exercises for core muscles, you can have a strong core in no time.
Core Stability Anchors Movement
In my experience as a physical rehabilitation specialist, I have found that core strength is of paramount importance. Core strength, often linked with achieving visible abs, holds profound significance beyond mere aesthetics. The phrase โdistal mobility comes from proximal stabilityโ underscores its role in overall movement and function.
The core, depicted as a cube, encompasses muscles such as the transverse and rectus abdominis, internal and external obliques, multifidi, pelvic floor muscles, and the diaphragm. Together, these muscles provide stability and support to the spine, pelvis, and hips, ensuring proper alignment and movement mechanics.
This robust core structure contributes significantly to enhanced stability and balance, acting as an anchor during dynamic movements like walking or sports. It distributes forces evenly, thereby reducing the risk of falls and injuries.
Furthermore, core strength significantly impacts spinal health and posture by supporting the natural curvature and alignment of the spine. Strong core muscles promote upright posture and minimize stress on back muscles and ligaments, crucial for reducing chronic pain and discomfort.
Athletes particularly benefit from a strong core as it enhances athletic performance by improving power, agility, and speed, facilitating efficient force generation and energy transfer during high-intensity activities.
Moreover, strong core muscles play a vital role in injury prevention by correcting compensations and imbalances in movement patterns, reducing the risk of overuse injuries and enhancing overall movement quality.
Core strength serves as the cornerstone for overall physical health and well-being, impacting movement, stability, and injury prevention. Including core exercises in your routine builds resilience, enhances performance, and sustains a healthy body.
Garima Gaur, Senior Rehabilitation Specialist
1. How to Build Core Strength from Nothing
Here is a list of core exercises:
1.1. Planks
Plank is one of the most basic exercises you can do for core strength.2 It also improves balance, posture, and flexibility. There are two variations of the basic plank. The high plank is performed by placing your palms, and the low plank is done on your forearms.
1.1.1. For the High Plank
- Get on the mat as if doing a push-up.
- Place your arms right below your shoulders.
- Keep your head and spine straight and relaxed.
- Extend your legs backward, forming a straight line, and keep your core engaged.
1.1.2. For the Low Plank
- Get on the mat as if doing a push-up.
- Put your elbows below your shoulders, your forearms facing forward, and your palms upwards.
- Keep your head relaxed and spine straight.
- Extend your legs backward to form a straight line and keep your core engaged.
1.2. Side Planks
This exercise is an easy way to train our obliques. It also targets our arms, back, and core. It is slightly more complex than a standard plank.
- Lie on your left side.
- Stack your legs up over each other, keeping your feet together.
- Lift yourself with the help of your elbows such that your entire body should be except for your feet and your elbow is off the ground.
- Repeat the same on the right side.
1.3. Plank Up and Down
Plank up and down is a variation of the classic plank where we switch from forearm to straight arm plank. This is a great way to work your triceps and upper body while building core strength.
- Start with the low plank.
- Shift your weight to your left elbow.
- Extend your right arm such that your right palm is supporting your weight.
- Similarly, support your weight to your right hand.
- Extend your left arm such that your palm is on the floor.
- Hold this position for a few seconds.
- Lower yourself to a low plank one arm at a time.
1.4. Plank Leg Lifts
A simple plank variation that helps you to not only build a strong core but also improve your arm strength and balance. It is a full-body exercise that works your rectus abdominis, transverse abdominis, obliques and glutes(Maximus and Medius).
- Get in the plank position. You can either use the low plank or high plank position based on your strength and how difficult you want the exercise to be.
- Slowly raise one leg off the ground. Try to raise it to about 5 to 8 inches off the ground.
- Lower it to the floor.
- Repeat it with the other leg.
1.5. Hip Dips
This strenuous exercise builds core strength while dropping a few inches off your waist. The twisting motion created while performing this exercise trains our back, abs, and obliques.
- Begin with the low plank position.
- Drop your hip on the side as far as possible without overarching your lower back.
- Hold for 1 second.
- Return to the center.
- Repeat it on the other side.
1.6. Abdominal Crunches
Abdominal crunch is one of the most common exercises to build core strength3 and visible abs. However, it has an unexpected side effect, giving neck pain. Try not to do this exercise if you suffer from neck pain.
Maintaining a proper posture and following instructions will help prevent injuries. Do not strain yourself while performing this one.
- Lie flat on the mat with your feet on the ground, keeping your legs hip-width apart and knees bent.
- Keep your arms one over the other right across your chest and tighten your core.
- Carefully lift your head and shoulder off the ground.
- Return to the ground.
1.7. Bridge
Bridge, also known as hip raises or glute bridge, targets our core, glutes, and hamstrings. While it is famous for building glutes and hamstrings, it is also a great exercise to stabilize our core and stretch our chest, shoulders, and abdomen.
- Lie on the mat and keep your knees bent and legs hip-width apart.
- With your arms beside you and palms facing downwards.
- Tighten your glutes and abdominal muscles.
- Lift your hips and back off the ground as if forming a bridge.
- Hold this position for 20-30 seconds.
- Gently lower yourself.
1.8. Sit-Ups
It is a classic core exercise that is simple yet effective, training more muscles than crunches and static core exercises. Along with building core strength, it also builds strength in our lower back, hips, and pelvis. As a result, it prevents the risk of getting back pains and injuries.
- Get in the same position as that of abdominal crunches.
- Tuck your chin in your chest.
- Lift yourself off the floor using your abdominal muscles while keeping your hips and tailbone firmly on the ground.
- Hold this position for some time.
- Lower yourself to the ground slowly.
1.9. Classic Leg Raises
A simple yet effective exercise to build strength in your core, lower body, and upper body.
- Lie down with your legs extended and place your arms beside you.
- Flex your legs such that your feet make a right angle with your legs.
- Keep your legs and feet together and lift them off the ground, making a 30 to 45-degree angle with the ground.
- Keep this position for 3-5 seconds.
- Gently lower your legs.ย
The key to building core strength using this exercise is to keep your upper body firmly pressed against the ground.
1.10. Single Leg Raises
Itโs an easier variation of the classic leg raises but effective nonetheless. The difference between classic leg and single-leg raises whether you lift both legs.
You increase its difficulty by lifting one leg first and then lifting the other leg while keeping the other leg in the air and bringing both legs down together.
- Lie down with your legs extended and arms by your sides.
- Flex your legs such that your feet make a ninety-degree angle with your legs.
- Lift your right leg while pressing your upper body firmly against the ground.
- Be in this position for 5 seconds.
- Lower your right leg.
- Repeat the same thing with your left leg.ย
1.11. Supine Toe Touches
It is a fantastic exercise that works your abs, hip flexors, obliques, quadriceps, and glutes. By targeting these muscles, supine toe touches make up for an incredibly well-rounded exercise that strengthens your core, tones your abs, and improves overall stability all in one go.
- Lie on your back, extending your arms above your heads.
- Keep your feet and palms together.
- Lift off your arms and legs from the ground like you are forming a curve.
- Stay in this position for 5 seconds.
- Gently lower yourself to the ground.
1.12. Pelvic Tilts
You must have noticed that your lower back doesnโt touch the floor when you lie on your back.ย The natural shape of the spine and our hips causes this. This exercise works by elongating your spine such that your lower back touches the surface beneath.
- Lie on the mat and keep your knees bent and your feet touching the ground.
- Your arms should be beside your body, with your palms facing downwards.
- Try to elongate your spine so that your entire back is flat against the ground by pulling your hips down and pushing them slightly forward. Notice your spine straightening and your lower back touching the ground.
1.13. Cat-Cow Pose
Cat-cow yoga asana is a simple exercise that targets the abs and spine4. The Cat-cow pose is also a great asana to ease back pain.
- Get on the floor, placing your arms below your shoulders and knees below your hips.
- Arch your spine and look up.
- Round your spine such that your spine looks down.
1.14. Dead Bugs
The dead bug is a popular way to strengthen and stabilize the core5. It also prevents and eases lower back pain.
- Lie on the mat with your arms extended in front of you.
- Now, bend your knees and then lift your legs off the ground.
- Extend your right arm above your head and extend your left leg below.
- Get back to the initial position.
- Again, do the same on the other side.
1.15. Squats
Squats are a great exercise to strengthen our glutes and core6. Keep your abs and glutes engaged and the pressure off your knees when performing this exercise.
- Stand straight and keep your legs slightly wider than your hip-width apart, with your toes parallel to your knees.
- Lower yourself slowly as if sitting down.
- Stand up to the starting position.
- Hold your arms in front of you.
Do each exercise for 40 โ 45 seconds. You can take a 15 โ 20 seconds rest after each exercise. Start with one set each, working your way up to 3 sets of each exercise.
Core Strength Aids Orthopedic Recovery
Through my experience in orthopedic surgery, focusing on shoulder and knee injuries, Iโve witnessed how a strong core is crucial beyond aesthetic appearances.
Core strength significantly affects individualsโ recovery rates and overall surgical outcomes, particularly in orthopedic patients. A robust core provides stability for the entire body, making it indispensable for both pre-operative preparation and post-operative rehabilitation.
During rehabilitation from surgeries, especially those related to the shoulder and knee, patients with stronger core muscles often have a smoother recovery. This isnโt merely conjecture; itโs something Iโve observed time and again in my practice.
For instance, patients recovering from knee surgery who have a strong core generally demonstrate better balance and gait patterns sooner in their recovery process.
This is because the core stabilizes the pelvis and spine, allowing for more efficient movement patterns and reducing the load on the healing knee.
Moreover, a strong core minimizes the risk of injury by ensuring proper alignment and distribution of forces across the joints. In the context of shoulder conditions, a strong core can prevent unnecessary strain by maintaining proper posture and shoulder mechanics.
This is crucial when treating patients with repetitive-use injuries or those recovering from shoulder surgeries. A solid core foundation enhances the effectiveness of therapeutic exercises, leading to better patient outcomes and an overall increase in quality of life.
Robert McLaughlin II, MD, President,ย Boston Concierge Orthopedics
Frequently Asked Questions
What are the Signs of a Weak Core?
Improper posture, where your head is pushed forward, and an increase in the upper backโs curvature, neck and shoulder pain, sore knees or hips, and loss of balance are all signs of a weak core.
What Causes Weak Core Muscles?
Most of us have a sedentary lifestyle. Work and entertainment require us to be sedentary, so our core does not get any form of stimulus throughout the day. Thus, instead of growing more robust, it gets weaker daily. As such if we want strong core muscles, we need to work for it by increasing our physical activity level and performing core strengthening exercises.
What is the Fastest Method to Build Core Strength?
To strengthen your core fast, you need to keep your core engaged during core workouts, general workouts, and while walking. One of the best exercises is to keep a neutral spine and core engaged while carrying heavy loads.
What is the Importance of Strengthening Your Core?
Core strength is essential as it stabilizes your back muscles and helps keep a good posture, preventing chronic low back pain. It also prevents injuries and strengthens your heart. Not only that, but also it aids in pregnancy, labor, and delivery.
Core Strength: Beyond Crunches and Spot Reduction
Common misconceptions about building core strength include the belief that doing endless crunches or sit-ups is the key to a strong core, and that spot reduction will target abdominal fat.ย
However, effective core training involves more than just isolated exercises; it requires a comprehensive approach that includes a variety of movements targeting different muscle groups.
To overcome these misconceptions, you should focus on incorporating diverse exercises that engage the entire core, including the abdominals, obliques, lower back, and stabilizing muscles.
This should include planks, bridges, Russian twists, and compound movements like squats and deadlifts.
Furthermore, emphasizing proper form and technique is crucial to prevent injury and maximize results. Engaging the core muscles throughout various exercises and maintaining proper alignment helps build functional strength and stability.
Lastly, itโs essential to recognize that building core strength goes hand in hand with overall fitness and a balanced diet. Incorporating cardiovascular exercise and maintaining a healthy lifestyle will contribute to reducing body fat and revealing the strong core muscles underneath.
By debunking common misconceptions and adopting a well-rounded approach to core training, you will effectively strengthen your core and improve overall physical performance and well-being.
Jay Armour, Certified Personal Trainer & Nutrition Coach
Do Any of the Above Exercises Burn Fat in the Belly?
While the exercises mentioned will tone and strengthen your abdominal muscles, burning belly fat depends on your physical activity. Being active by walking, playing sports, strength training, and doing other exercises, as well as adjusting your diet and the exercises mentioned above, will help burn belly fat.
Macronutrients and Hydration for Muscle Support
A balanced diet provides the necessary nutrients to support muscle growth and repair, both for the core and all other muscles in the body.
Protein is a key component of muscle building and repair, so it is of the utmost importance to consume a sufficient amount of proteinโat least 0.5 grams per pound of body weight. Proteins alone are not enough, so you must also consume carbs and fats.
Carbohydrates provide the energy for intense exercise sessions, while healthy fats are essential for overall health and play a role in hormone regulation, muscle function, and recovery.
In addition to macronutrients, micronutrients such as vitamins and minerals are equally important for core strength. And donโt forget about hydration; it is often overlooked but is fundamental for optimal muscle function and recovery.
Filip Maric, Senior Fitness Writer,ย Rucking Basics
Summarizing the Core Strengthening Journey
Building core strength from nothing is a bit daunting, but it is not impossible. With the proper exercise, anyone can build core strength from nothing given some time.
However, there are some things that we need to keep in mind. Even though exercise helps us build a strong core, we need to support our body properly for it to happen. Increasing protein intake, drinking enough water, and having a good diet are all important to build core strength. Besides that, we need to ensure that we take enough vitamins and minerals.
Keep these few things in mind and try to increase the workoutsโ difficulty by increasing each exerciseโs duration. All these things will help us build core strength from nothing.
It is essential to consult a professional before trying any exercises in case you have health complications.
Guest Author: Saket Kumar
Sources:
- Norris, C., & Matthews, M. (2008). The role of an integrated back stability program in patients with chronic low back pain.ย Complementary therapies in clinical practice,ย 14(4), 255-263. โฉ๏ธ
- Snarr, R. L., & Esco, M. R. (2014). Electromyographical comparison of plank variations performed with and without instability devices.ย The Journal of Strength & Conditioning Research,ย 28(11), 3298-3305. โฉ๏ธ
- Oliva-Lozano, J. M., & Muyor, J. M. (2020). Core muscle activity during physical fitness exercises: A systematic review.ย International journal of environmental research and public health,ย 17(12), 4306. โฉ๏ธ
- Vanderburg, H. Yoga and Posture Assessment. โฉ๏ธ
- Suh, J. H., Kim, H., Jung, G. P., Ko, J. Y., & Ryu, J. S. (2019). The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial.ย Medicine,ย 98(26). โฉ๏ธ
- Stickler, L., Finley, M., & Gulgin, H. (2015). Relationship between hip and core strength and frontal plane alignment during a single leg squat.ย Physical Therapy in Sport,ย 16(1), 66-71. โฉ๏ธ
Last Updated on by Sathi