The core is the body part located between your body’s diaphragm and pelvic floor. Whether you are looking for the best core exercises to lose weight or for body strength, we have the solution for you.
Here, we will provide core exercises for all fitness levels, from beginners to pros. You will also learn about all the muscles affected by core exercises. Some of the joint core exercises include different types of planks, leg raises, and crunches.
This detailed guide will help you in improving your core at all levels. You will be able to perform these exercises without the help of any trainer. These exercises have several benefits, like building muscles, improving body posture, strengthening your body, losing fat, etc. Let’s take a detailed look into this article, starting with the muscles affected by these exercises.
Muscles Affected By Core Exercise
There are a lot of muscles that are affected by core exercises. Any work affecting these muscles will help you with a better core. Let’s take a look at what those muscles are and what their roles are.
The rectus and Pyramidalis are the critical parts of the Abdominal muscles. Abdominal muscles perform essential bodily functions, from helping in body movement to keeping your organs in place.
Obliques are the side muscles in the core. There are two types of Oblique, which are internal and external. Obliques help in moving our trunk alongside body rotation.
Erector spinae are also improved by core exercises. These are the large muscles that are attached to our backbone. These muscles help us with spine movements.
Another muscle that benefited from core exercises is the multifidus. The lumbar muscle also helps us in stabilizing our spine. Chronic back pain is a prevalent disease which is caused by these muscles.
The last muscle on our list is the transverse abdominis. These muscles can be found around the front and side of your trunk. These muscles help us in protecting body organs and with pelvis movement.
Core Exercises For Beginners
If you are a beginner looking for light exercises, you are at the right place. You can start by doing these exercises regularly. These are easy to perform and will only exhaust you a little. Practicing them regularly will increase your core strength and help you do the intermediate and challenging exercises.
The first exercise on our list for beginners is a bird dog. It is one of the best exercises for strength. It involves the back muscles and abdominals of your body. Get in a push-up position and then touch your knees on the ground. Then get your right arm and left leg straight, then shift to the left arm and right leg. Do 1 set and 10 reps for the beginning.
The second exercise on our list is bicycle crunches. Lie down with your hands around your head and then raise your legs. After that, try to touch your right elbow with your left knee and your left elbow with your right. Keep your shoulders and legs in the air; only your back should touch the ground. Do 3 sets of 12 repetitions with a few seconds gap.
The third exercise is the toe taps. Your hips, legs, and glutes are involved in this exercise. It is one of the easiest core exercises. Lie on the ground, then raise your legs in the chair position. Touch the ground with one foot and then the other. Start with doing at least 1 set of ten reps.
Core Exercises For Intermediate Level
Now, let’s move on to intermediate-level core exercises. The difficulty level of these exercises is medium. These are for you if you have been performing beginner core exercises regularly or playing any sport regularly.
Bird Dog And Elbow Knee
The first exercise for the intermediate level on our list is bird dog to elbow knee. It is just an advanced version of the bird-dog exercise. All you need to do is get in the bird dog position, then straighten your right arm and left leg. After that, instead of touching the ground, touch your elbow with your knee. Do ten repetitions on each side.
The second exercise for the intermediate level is planks. Planks are among one of the most effective for the core. Straight planks and side planks are the most appropriate planks for this level.
Get into a push-up position, touch your elbows on the ground, and look straight. For side planks, shift your weight on the elbow and then on the second. Hold your pose for ten to thirty seconds on each plank. Do it three to five times.
Toes To Bar
The third exercise for the intermediate level is touching the toes to the bars. Hang on a bar and then raise your legs and try to touch your toes with the bar. Do one set of 10 repetitions daily.
Advanced Core Exercises
These are the most effective core exercises among all the mentioned exercises. The difficulty level of these exercises could be better. You need to practice easy and intermediate exercises regularly to perform these exercises.
Side Plank Rotations
Side plank rotations are one of the most challenging and practical exercises. Simply get into the side plank position and raise your free hand. Then, lower your hand and try to touch your elbow with the ground. Switch sides after ten reps and do at least one set of side plank rotations.
Turkish get-ups are a full-body exercise that benefits the spine and hips. It is very effective for strengthening your core. Simply lie straight down with arms at 45 degrees. Pick a light dumbbell in your right arm. Get up with the help of your left arm and right leg while looking at the dumbbell. You can start with three reps on each side.
The Russian twist is one of the most effective exercises for the core and shoulders. Sit down on the ground with your hips touching the ground. Raise your legs above the ground and then hold your elbows with opposite hands. Move your right and left while trying to touch the ground with your elbows. Do at least 2 sets of ten repetitions.
These core exercises are beneficial for building muscles, losing fat, and strengthening. These exercises are also beneficial for strengthening your immunity system to fight against germs and diseases.
Beginner exercises are a great place to start if you have just started. Gradually move to medium and difficult-level exercises; otherwise, you might exhaust yourself and leave exercise.