Many of my personal training clients come to me chasing six-pack abs or a trimmer waistline.
While core training can help with these aesthetic goals, keeping these muscles strong is vital beyond just appearance.
Your core has many important roles, from stabilizing your pelvis and spine, supporting balance and posture, to even helping to keep your internal organs in place.
Weak abdominals can affect your whole body, leaving you more vulnerable to lower-back pain, reduced mobility and balance, and poor alignment.
That’s why I do the following three exercises daily for a stronger core.
Not only have they helped me stay injury-free while training, but they also made my pregnancy and childbirth more manageable and sped up my postpartum recovery.
How to do the three core exercises
You don’t need any equipment for these exercises, but you may want to roll out an exercise mat or a towel for cushioning.
If the intervals feel too challenging, halve the time and build up gradually as you get stronger.
The moves:
- Side plank: 3 x 30sec each side
- Dead bug: 3 x 12
- Bear plank: 3 x 20sec
1. Side plank
Sets: 3 Time: 30sec each side
- Lie on your side, propped up on your elbow, which should be directly under your shoulder.
- Straighten your legs, so your torso, hips, knees and ankles are in a straight line.
- Engage your core and keep your spine neutral.
- Lift your hips off the floor and hold.
- Repeat on the other side.
Trainer tip: If you’re new to the side plank, keep your knees bent and lower knee on the floor. Progress to the full position once you can hold for 30 seconds without strain.
2. Dead bug
Sets: 3 Reps: 12 each side
- Lie on your back with your legs raised, knees directly above your hips and your knees bent to 90°, and your arms extended straight up.
- Engage your core, keeping your lower back on the floor.
- Lower your left arm behind you as you extend and lower your right leg until both limbs are just above the floor.
- Return to the start position with control.
- Repeat on the other arm and opposite heel.
- Continue, alternating sides with each rep.
Trainer tip: This exercise will challenge your core strength and coordination. If your lower back arches off the floor, rest your non-working leg on the floor or try these deadbug modifications.
3. Bear hold
Sets: 3 Time: 30sec
- Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips.
- Engage your core and keep your spine neutral.
- Lift your knees a few inches off the floor.
- Hold for the time.
Trainer tip: While your knees hover, keep your lower core engaged and hips stable and level throughout.
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