The core muscles consist of the front and side abdominal muscles, lower back muscles, and hip muscles. Apart from keeping fit, strengthening your core is a great way to improve your walking ability and improve your performance in a variety of sports. If you want to recover post-injury or improve athletic performance, maintain flexibility and strength by doing balance and core strengthening exercises.
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Method 1 of 4: Practice Lying Down
Step 1. Activate the transversus abdominis abdominal muscles during the exercise
To get the most out of core strengthening exercises, make sure you know where the transversus abdominis, the deepest layer of the abdominal muscles, is located. This way, you can contract and tone those muscles as you train.
- Cough loudly until you feel your stomach muscles contract. This is called the transversus abdominis muscle.
- The transversus abdominis muscle is the deepest layer of abdominal muscles that extends from the navel to the ribs.
- Once you know where the transversus abdominis is, try to contract and tighten it as you practice.
- To strengthen your core muscles, activate the transversus abdominis when you exercise or train certain muscle groups.
Step 2. Stretch with segmental rotation
Segmental rotation (twisting of the core muscles along the spine) will work the various muscles that make up the core muscle group with movements that cause almost no tension. Start the exercise by lying on your back with your knees bent and then pulling your heels as close to your buttocks as you can. Press your shoulders into the floor and make sure you only move your lower body during this stretch.
- Contract your abdominal muscles and then lower your knees to the sides. Try to twist your waist as far as you can until you feel an intense stretch in your waist and lower back, but don't let it hurt.
- Hold for three breaths and then return to the starting position. Perform the same movement by twisting the waist to the other side. After holding for three breaths, repeat this movement from the beginning.
Step 3. Do the superman posture
This posture works the core muscles in the lower back. Begin the exercise by lying on your stomach while extending your arms in front of you. Insert a rolled up towel or sofa cushion under your stomach to protect your back. If necessary, place a folded towel under your face to support your head.
- Contract your abdominal muscles and then raise one arm. Keeping your arms raised, hold for three breaths. After lowering your arm to the floor, repeat the same movement lifting the other arm.
- Contract your abdominal muscles and then lift one leg. While keeping your legs elevated, hold for three breaths. After lowering the leg to the floor, repeat the same movement by lifting the other leg.
- If necessary, stretch by lifting both arms and legs at the same time. If you're just starting out, lift your arms and legs one at a time so you get used to doing this move properly.
Step 4. Do the bridge posture
The bridge posture is very beneficial because it works several muscle groups that make up the core muscles. Start the exercise by lying on your back with your knees bent. Place the soles of the feet on the floor as close to the buttocks as possible as if to do sit ups while neutralizing the back (not arched, but not pressed to the floor).
- Contract your abs and lift your hips off the floor so your knees, hips, and shoulders form a straight line.
- Hold for three breaths and then lower your hips to the floor. Repeat the same movement as many times as you can.
Step 5. Perform plank posture
Plank posture is an excellent exercise to increase core muscle strength. Lie on your stomach resting on your forearms and toes. If it's too heavy, you can rest on your knees and forearms.
- While resting on your forearms and toes or knees, place your elbows directly under your shoulders and bring your knees together.
- Contract your abdominal muscles and keep your shoulders away from your ears.
- Make sure your neck and spine are in a neutral condition. Look at the floor between your palms and try to straighten your back.
- Contract your abdominal muscles during the plank posture. After holding for three breaths, lower your body to the floor and repeat this movement as many times as you can.
Step 6. Perform the inclined plank posture
This plank posture is done while resting on the sides of the body. Instead of working the core muscles in the abdominal area, this exercise strengthens the core muscles in the waist area. Begin the exercise by lying on your side while maintaining balance by resting on your palms or forearms (choose a more comfortable support).
- Place your palms or elbows on the floor directly under your shoulders so that your shoulders, hips, knees, and heels form a straight line.
- Contract your abdominal muscles while breathing deeply for three breaths. After resting for a while, repeat the same movement to train the other side of the body.
Method 2 of 4: Practice While Standing
Step 1. Perform a side-leaning motion
If done correctly, this move will work your abs, back, and core muscles on the sides of your body. You can practice while holding dumbbells (but don't put weights on them), broom handles, or long straight sticks.
- Stand up straight while spreading your feet shoulder width apart and contracting your abdominal muscles. Point your toes forward and place a stick or dumbbell across your shoulders.
- Grasp a stick/dumbbell with both hands and place it slightly under your shoulders and tilt your body to one side as much as you can. Keep both feet firmly on the floor as you practice.
- Hold on to one side for three breaths and then stand back up straight. Tilt your body to the other side. After holding for three breaths, repeat the same movement to work both sides of the body.
- Do this movement 2-3 sets of 15-20 times each.
Step 2. Perform a half-squat posture (squat)
This movement is useful for strengthening the core muscles in the abdominal and back area. Start practicing from a standing position with your feet shoulder-width apart. Point your toes and knees forward. Bend your knees slowly while leaning your upper body forward.
- Contract your abdominal muscles as you lower yourself into a squat position. Straighten your arms forward without locking your elbows and lift them slightly so that your elbows are 30-45 cm away from your face.
- Do not arch your back because the spine must be in a neutral condition (not stiff and not curved).
- During a squat, puff out your chest, relax your shoulders, and move your hips back so that your knees are no further forward than your toes.
- After holding for three breaths, return to an upright standing position.
- Do this movement 2-3 sets of 15-20 times each.
Step 3. Perform a lunge
This exercise is useful for strengthening the core muscles and leg muscles. Start practicing from a standing position with your feet shoulder-width apart and your toes pointing forward. Straighten your arms at your sides. Before moving, make sure you're practicing in a space that's roomy enough to be able to take a wide step back and forth without hitting anything.
- Contract your abdominal muscles as you move one leg forward and straighten the leg behind you. After that, bend your back knee and ankle while resting on your toes as if you want to kneel on the floor.
- Make sure the front shin is perpendicular to the floor. Slowly straighten the back leg while bending the ankle further so that the back shoulder, hip, and heel form a straight line.
- Don't lean forward. Keep your body straight.
- Hold for three breaths and then return to the starting position. Do the same movement with the other leg forward.
- Do this exercise 2-3 sets of 15-20 times each. Reduce the amount of movement if you have problems with your joints, hips, knees, ankles, or spine. Instead, hold on a little longer to increase the intensity of the workout.
Method 3 of 4: Improve Body Balance
Step 1. Move the center of gravity of the body
Stand with your feet hip-width apart. After evenly dividing your body weight on the soles of your feet, transfer your center of gravity to one leg and then lift the other leg so it doesn't touch the floor. Hold for 30 seconds or as long as you can keep your balance. Place both feet on the floor again and repeat the same movement while lifting the other leg.
Step 2. Use one leg to practice balance
This exercise is a continuation of balance training to strengthen the core muscles by moving the center of gravity of the body. Stand with your feet shoulder-width apart and evenly distribute your body weight between your feet.
- Holding your hips and contracting your abs, lift one leg back while bending your knee and then pull your thigh back slightly.
- Hold for 30 seconds or as long as you can keep your balance. Place both feet on the floor again and repeat the same movement while lifting the other leg.
Step 3. Practice in a balance and core strengthening class
You can join various classes to practice improving your balance and core strength. Taici exercises focus on balance and controlled movement. Yoga combines breathing exercises, meditation, and stretching to work muscle groups throughout the body including the core.
- You can join a class at a gym, yoga studio, community meeting place, or educational institution.
- Take a few different classes to find out which class interests you the most.
Step 4. Use a balance board
There are a variety of balance boards that are commonly used to train your abdominal muscles, such as a plank that can be moved back and forth or a circular plank that can move in any direction. You can practice sitting, kneeling, or standing. When practicing, the balance board is usually used with:
- Swing left and right. Stand on the board with your feet firmly planted and then swing your body left and right while maintaining balance.
- Swing back and forth. After sitting/kneeling/standing on the plank, swing your body back and forth slowly while maintaining balance.
- Move in a circle. After sitting/kneeling/standing on the board, move your body slowly while maintaining balance so that the board moves in a circle.
Method 4 of 4: Using Tools
Step 1. Work your abs using a ball for exercise
Some postures to strengthen the core muscles will feel uncomfortable or difficult if done without the help of a ball. Choose a ball that is the right size so you can sit on it with your feet on the floor. Perform the following movements five times each while contracting the abdominal muscles. If your abdominal muscles are stronger, do more. You can work your abs with the ball by:
- Lean back. Sit on the ball with your feet shoulder-width apart on the floor. Cross your arms over your chest and lean back as far as you can until your stomach muscles tighten. Hold for three breaths and then return to the starting position.
- Lift the ball. Lie on your back on the floor straightening your legs next to the ball. Clamp the ball with your calves and lift while pulling your belly button to your spine and hold the ball so it doesn't touch the floor for three breaths.
Step 2. Use the health ball to work your abdominal muscles
Many people use health balls to strengthen core muscles. Don't forget to contract your abdominal muscles while doing the following movements. If you're just starting out and your core isn't strong enough, do each movement slowly as you can, starting from 1-3 sets of 8-10 times each. Do more movements as your core gets stronger.
- Kneel on the floor with your body straight while holding the ball to your chest.
- Drop to the floor in a controlled motion while resting on the ball in front of your chest.
- After the ball hits the floor, do push ups while resting on your knees. Return to the starting position and repeat this movement from the beginning.
Step 3. Use the ball to work the muscles on both sides of the body
The ball used to train the abdominal muscles can be used to strengthen the core muscles on both sides of the body. Do not forget to contract your abdominal muscles during the exercise and perform the following movements to work each side at least five times.
- Lie on your side while pinching the ball with both legs and lift your upper body off the floor while resting on your forearms.
- Lift both legs off the floor while still clamping the ball and hold for three breaths.
- Return to the original position. After lying on your side on the other side, repeat the same movement from the beginning.
- If you're just starting out, place your head in the crease of your elbow to prevent back injuries or hernias in the gaps between the vertebrae.
Step 4. Use a large ball to work the muscles on both sides of the body
You can work your core muscles with this ball. Get in the habit of contracting your core muscles while exercising. Start training by doing the following movements 1-3 sets of 8-10 times each until the core muscles are stronger.
- Lift one leg straight forward. Stand on your right foot while lifting your left leg straight in front of you. Straighten both arms to the right at shoulder height while holding the ball. Lower the ball to the side of your left foot in a quick chopping motion then lower your left foot and lift your right leg straight out in front of you. Continue this movement by lifting one leg at a time.
- Form the number eight. Hold the ball over your left shoulder and lower it to the side of your right foot in a quick chopping motion (as in the above motion). Stand back up straight and hold the ball over your right shoulder and then lower it to the side of your left foot in a quick chopping motion. This exercise will form a figure eight with the ball when one move is complete.
- Twist the waist. Stand with your feet shoulder-width apart. Hold the ball with both hands. Keep your elbows slightly bent. Swing the ball to the side of the left hip while twisting the waist so that the upper body is facing to the left then swing the ball to the side of the right hip so that the upper body is facing to the right. Repeat this movement by swinging the ball left and right.
