Several people associate core strength training with ridiculous ab techniques that have been shown on TV infomercials for years. Maybe you’re one of those people, I don’t condemn you!
I used to believe that core strength just applied to the abdominal muscles. Nevertheless, the image has become clearer after several years of training (primarily in the sport of powerlifting) and much research.
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What is core strength?
Contrary to popular belief, a strong core is maintained by more than just muscles. In reality, the quality and depth of one’s breathing are linked to the strength of one’s core.
Many people in our society aren’t breathing correctly: they’re not taking deep belly breaths with a concentration on filling the base/full 360-degree core. Before air fills the upper chest and lungs, they should expand the lower rib cage.
Several people do not inhale deeply, rather relying entirely on upper chest breathing for most of their days.
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So, when you try any of the activities below, practice breathing. Wrap a thick string around your waist, crossing over your navel (like a shoestring) (much like a belt worn high).
Make sure you can put two fingers between the string and your navel – this will prevent the string from being too tight and will allow you to breathe freely into your belly.
The goal is to keep the string on your body throughout the day and use it as a tactile reminder to concentrate on deep belly breathing. You’ll notice the string tightening around your entire core when you breathe deeply into your belly button.
Core strength is a key element of general health, and we’ll look at a few exercises that can help you not just increase core strength but also stabilize muscles, which is perhaps even more essential! Here are exercises to Strengthen Your Core When you breathe deeply into your belly button, you’ll notice a string tightening around your whole center.
1. Goblet Squat
It’s a lot of fun! You can use a kettlebell (preferably), a dumbbell, or even a hefty book to do this.
Basically, you’re standing with your feet slightly wider than shoulder-width apart and at a 45-degree angle.
Use the weight you’re holding to counter-balance your descent into a deep squat. While rising, take 7 or more breathing exercises in the bottom condition.
Reclining on the floor with your legs shoulder-width apart and rising your buttocks off the ground to form an arch or “bridge” is a relatively basic technique.
You can complete this exercise in a series of repetitions to make “Hip Thrusts,” or you can maintain the top position for three seconds before retreating to the bottom.
For a more complex/difficult hold, maintain your arms laying flat on the ground, or use them to support your lower back for a simpler movement.
3. Front Squat
Front squats, which impact both the anterior and posterior muscular chains, are undoubtedly the finest approach to increasing overall core strength. There are three different ways to perform them.
Initially, by folding the arms and keeping the barbell above the chest (resting on the collarbone), or second, by not crossing the arms and holding the bar shoulder-width apart.
The third method is similar to the second, but if wrist mobility is a problem, a pair of straps can be used to keep the bar in place with each arm.
4. Front Plank
Lower your elbows to the ground and do a push-up with your arms shoulder-width apart. That concludes the procedure. Maintain the fixed position for as long as you can without letting your knees touch the ground, then do it again.
5. Leg Raises with a Hang
This exercise is beneficial not just to core balance and durability, but also to the overall health of the shoulders.
Adopt a straight back and shoulder line while hanging – this will keep you steady and in control throughout the activity.
Instead of swinging your legs up and down, raise and lower them slowly and deliberately.
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6. Side Plank
This core-strengthening exercise is comparable to a front plank, only you pivot to each side and rest totally on one elbow or the other.
Practice with the opposite arm stretched straight into the air or parallel to your body, running down the side.
These exercises can be done with or without weight, as well as with or without side bends. This is a wonderful core strength workout to do after Farmers Walks if you’re using weights.
Side bending is accomplished by stretching your arm across and forming a half-moon crescent shape while lunging the arm your arch will be on the same side as that of the leg with its knee on the floor.
8. Bird-Dog Exercise
Lean forward and place your hands on the ground, palms facing forward, directly under your shoulders.
As needed, adjust your hands and knees such that your knees are directly beneath your hips and your hands are directly beneath your shoulders.
Stretch your right arm straight forward while simultaneously straightening your left leg. Stretch the left arm directly forward and the right leg straight back on the opposite side.
9. Dumbbell Suitcase Carry
Several of these exercises, including this one, have easy-to-understand names. It does exactly what it says on the tin.
Farmer’s Walks entail picking up a relatively heavyweight on each side (left first, then right) and walking steadily for 10-15 paces (emphasis on deep inhaling).
You shouldn’t walk lopsidedly; instead, keep your spine straight and neutral, relying on your core for support.
10. Kettlebell Turkish Get Up
Starting from a leveling posture on the floor, elevate the kettlebell above in a straight line in 6 to 10 steps.
So, as you rise from the floor, maintain that same straight line (keeping the kettlebell incentivized).
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Core strength should not be treated as a separate entity; rather, it should be viewed as part of the wider ecosystem that is individual physiology.
Because of this, core strength is linked to digestion and excretion, and can even be linked to psychological well-being. Many people (including myself) regard our gut to be a second brain, and if our digestion is in order, so will our intellect.
To help your body reach its maximum potential and remain fit both physically and psychologically – try these core strength workouts.