Core Exercises: How to Strengthen Core Muscles

Prepare yourself for a massive shock: What if we were to say that having a six-pack doesn’t necessarily mean that you have a strong core?

Yes, you’ve read it right. Even if you’re a lucky – and of course hardworking – fitness lover with a six-pack, it doesn’t always mean your core is strong. The core muscles are a larger area of the body than just the abs.

In this short guide, you’ll get to know all the core muscles, how to strengthen them with core exercises, and the benefits of core training.

What are the core muscles?

Contrary to widely held belief, the core area doesn’t only consist of the abs. The core muscles are:

• Abdominals (transverse abdominus, rectus abdominus (the six-pack), internal and external obliques),
• Lower back,
• Pelvic floor and
• Glute muscles.

So, to have a strong core, you have to do workouts that aim to train all of these muscle groups.

How to strengthen core muscles

Strengthening your core muscles is crucial for overall stability, posture, and preventing injuries. Performing core strengthening exercises reegularly is the foundation of having tightened and strong core muscles.

Here are some effective exercises to help strengthen your core:

The best core exercises

We’ve compiled the best core exercises to do at home that don’t require any equipment, a personal trainer, or a gym membership.

Here are a few of the best core strengthening exercises:

1. Plank: Start in a push-up position, but with your weight resting on your forearms instead of your hands. Keep your body in a straight line from head to heels, engaging your core muscles to maintain the position. Hold for as long as you can, aiming to increase your time gradually.
2. Russian Twists: Sit on the floor with your knees bent and feet flat. Lean back slightly, keeping your back straight. Clasp your hands together in front of you or hold a weight. Twist your torso to the right, then to the left, while keeping your core engaged. Repeat for several reps.
3. Mountain Climbers: Begin in a plank position with your hands directly under your shoulders. Drive your right knee towards your chest, then quickly switch legs, bringing your left knee towards your chest while extending your right leg back. Continue alternating legs at a quick pace.
4. Leg Raises: Lie on your back with your legs straight and together. Place your hands under your lower back for support if needed. Keeping your core engaged, lift your legs towards the ceiling until they are perpendicular to the floor, then slowly lower them back down without touching the ground.
5. Dead Bug: Lie on your back with your arms extended towards the ceiling and your legs lifted with knees bent at a 90-degree angle. Lower your right arm and left leg towards the floor while keeping your lower back pressed into the ground. Return to the starting position and repeat with the opposite arm and leg.
6. Bicycle Crunches: Lie on your back with your hands behind your head and knees bent. Lift your shoulder blades off the ground and bring your right elbow towards your left knee while straightening your right leg. Alternate sides in a pedaling motion.
7. Bird Dog: Begin on your hands and knees with your wrists directly under your shoulders and knees under your hips. Extend your right arm forward and your left leg back, keeping your hips and shoulders square to the ground. Hold for a moment, then return to the starting position and switch sides.

Do these core exercises for 30 seconds each. You can gradually increase the duration over time.

Do core exercises burn belly fat?

Core exercises are great for strengthening and toning the muscles in your midsection, but they alone won’t directly burn belly fat. Belly fat reduction primarily comes from a combination of a healthy diet, cardiovascular exercise, and overall calorie expenditure.

That said, core exercises can contribute to burning calories and increasing muscle mass, which can indirectly help reduce belly fat over time. By building lean muscle in your core, you may increase your basal metabolic rate (BMR), leading to more calories burned throughout the day, even at rest.

Plus, certain core exercises engage multiple muscle groups and increase heart rate, such as mountain climbers or bicycle crunches. These exercises can contribute to calorie burning and overall fat loss when combined with a well-rounded fitness routine.

To effectively reduce belly fat, focus on a balanced approach that includes:

1. Healthy eating: Consume a balanced diet rich in whole foods, lean proteins, fruits, vegetables, and healthy fats. Limit sugary foods and processed snacks, which can be classified as foods to avoid to lose belly fat.
2. Cardiovascular exercise: Incorporate aerobic exercises like running, swimming, cycling, or brisk walking into your routine to increase calorie burn and promote overall fat loss, including in the belly area.
3. Strength training: In addition to core exercises, include full-body strength training workouts to build muscle mass, boost metabolism, and improve overall body composition.
4. Consistency: Stay consistent with your exercise routine and healthy eating habits to see long-term results. Remember that spot reduction (targeting fat loss in specific areas) is not possible, so focus on overall health and fitness.

By combining core exercises with a comprehensive fitness and nutrition plan, you can work towards reducing belly fat and achieving a stronger, leaner midsection.

Tips to improve the efficacy of core workouts

• Find your neutral spine position during the core exercises. Your core muscles work best when the joints are aligned in a neutral position.
• Core exercises are most effective when combined with consistent full-body strength training and cardio.
• You can download Fitness Kompanion for a variety of ab, hip, and full-body workouts.

The benefits of core training

The core area is the center of the body. The muscles in this area stabilize the spine, so a strong core will support your body in every movement.

Here are the top benefits of core workouts:

1. Core exercises improve balance and stability.
2. Having a strong and stable core helps to prevent back, hip, knee, and neck pain.
3. Simple everyday actions become easier, such as bending to put on shoes, lifting a package, turning to look behind you, sitting in a chair, bathing, dressing, or simply standing still.
4. The risk of falling and injuries decreases.
5. The load on the spine reduces. Your posture improves, allowing you to breathe deeply.

To sum up

Building strength in the core area is essential for the movement capacity, endurance, and stability of all your body parts. It’s a must not only for avoiding back, neck, or knee pain, but also for general muscle health. Even 15 minutes of daily core exercises will make a great difference to your core strength.