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]]>A Mighty Tree
Think of your core like the center of a mighty tree. It’s not only the trunk but also the branches, leaves, and roots that support the whole tree. In your body, the core isn’t just your front muscles (abs)—it’s also your back, sides, and even the muscles around your hips. These muscles work together to give you balance, strength, and protect your spine.
Not Just Glamour
So, why is it important to know that your core is more than just your abs? Well, it’s because some people love strengthening their abs just so they can have a cool looking six pack—whereas having a strong core is about so much more than just that. As we’ve discussed, a strong core is the foundation of a strong body, and it’s crucial to remember that!
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]]>Planks
Planks grew in popular around a decade ago, which is also around the time that it became super trendy to work on your core. This is no coincidence. Planks are one of the most versatile and effective ways to work on your core, and the best part is that it’s super easy for beginners to get into.
The exercise engages your entire core, from the obliques to the transverse abdominis to the rectus abdominis. It’s a very slow-burning exercise, one that doesn’t seem to hurt at first, until you really stick at it long enough.
To do a plank, simply plop down onto the ground as if in a push-up position, and put all of your weight onto your forearms and toes. Keep your body in a straight line and continue to hold it out for as long as possible. This is the most basic version of how to do a plank, but bear in mind that there a handful of other plank varieties you can try out.
As we mentioned, the great thing about planking—other than how it greatly enhances your core—is how simply it is for beginners to get into. It’s not like a pull-up or even a push-up. It’s very easy to start, and as long as you stick to it, your core will thank you down the line.
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]]>Bear Crawl
Get down on your hands and knees and with your hands directly beneath your shoulders. Lift your knees off the ground, tighten your abs, and move forward with your left hand and right foot before moving the opposite hand and foot.
Deadlift
Get a hold of a barbell and add as many weights as you are comfortable with. Push your backside back while only slightly bending your knees as you lower the bar past your knees, making sure to keep your back straight.
Squats
While primarily a leg workout, squats will help you to stabilize your core as you maintain the correct form. Stand with your feet shoulder-width apart while bending down, moving your torso back as you keep your chest up and your abs taught.
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]]>Improved Posture
The muscles in your abdomen and lower back play a crucial role in supporting your spine and keeping it properly aligned. By strengthening these muscles, you can improve your posture as well as reduce the risk of back pain.
Increased Stability
Your core muscles are involved in almost every movement you make, including standing, walking, and running. By increasing the strength and stability of these muscles, you can improve your sense of balance and reduce the risk of falls. This is especially important as you age.
Better Breathing
The muscles in your diaphragm and intercostal muscles play a crucial role in breathing. These muscles are connected to your core, so by practicing a variety of core muscle workouts, you can improve your breathing efficiency and capacity.
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]]>5-Minute Side Abs & Obliques Burn
Whether you’re just starting out or are just tight on time, this short-and-sweet workout by Move with Nicole will have you feeling the burn in all the right places. It includes 5 movements performed for 45 seconds each to effectively work your abs and obliques.
10-Minute Side Booty Shaper
When it comes to booty workouts, the most popular exercises include squats and back leg lifts, but working your side muscles is just as important. This 10-minute video by pilates instructor Cassey Ho includes moves like clam shells and fire hydrants to help sculpt your glutes and strengthen your core.
10-Minute Obliques Workout
This video by instructor Elizabeth Chu is labeled as “*extremely effective,” and wow, is that an accurate description. It includes 17 movements performed for 30 seconds to 1 minute each and will leave you feeling sore, yet strong.
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]]>The Woodchop
You can do this exercise with a dumbbell, medicine ball, kettlebell, or weight platter. Stand straight and step your left leg slightly back, and hold the weight with both hands above your head on the right side. Twist your torso and bring the weight down all the way across the body to the left side in a “chopping” motion, exhale on the way down. Return to the start and do 15 reps on each side.
Stability Ball Saw
This exercise might not seem like it does a lot but once you get started and do the correct technique you will feel it working. Start in a plank position with your forearms on a stability ball, keeping your core tight and your body straight. Move your forearms forward and backward in a sawing motion for 30 seconds.
Glider Mountain Climbers
Start in a plank position with both feet on gliders. Make sure to engage your core and then bring your right knee forward between your hands, using the glider. Bring it back to the start position and then bring in the left knee. Keep alternating for 30-40 seconds.
Kneeling Abs Rollout
You can do this exercise with an ab wheel or a small medicine ball. Kneel on a mat and place the wheel or medicine ball on the floor in front of your body and place both hands on top. Keeping your hips high, roll out as far as you can, keeping your core tight. Bring the ball/wheel back to the start position and do 10 reps.
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]]>Alternating Knee Taps
For this exercise, you need to get on your hands and knees in a tabletop position. Tuck your toes and brace your core. Lift both knees up so your knees are hovering a couple of inches off the ground. Alternate tapping one knee at a time to the ground while keeping a tight core.
Slow Bicycles
Everyone knows bicycles are a good ab exercise, but do it in a pilates class and you will feel the burn more than usual! Why is this? Because in pilates you go so much slower. By slowing down the bicycles, you are really forcing your core to maintain stability and balance, making this exercise a lot more difficult.
Double Leg Stretch
This one is tough, but so worth the burn! Start by laying on your back with your legs straight and arms stretched overhead. Brace your core (make sure your lower back is firmly on the ground). Slowly crunch inwards as you bend your legs and bring your arms around them into a ball shape. Slowly lower back to the starting position and repeat.
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]]>It’s hard to believe that spending just 5 minutes on your abs could be enough to tone and strengthen a muscle. Usually, we picture longer workouts as “more effective’, but it turns out that 5-minute ab workouts could very well be enough to get you the results you desire!
As with any workout, there are other factors that affect muscle gain, such as diet, sleep, and protein intake. If these factors are accounted for, then there’s only one more thing you need to know to make these 5-minute ab sets super effective.
You must make sure that each ab muscle group is targeted in the exercises you choose. Each minute, select an ab or core workout that targets a different section. For example, you might pick side plank dips to target obliques, lying leg raises for your lower abs, and curl ups for your upper abs. As long as you ensure that each part of the abdominal muscle group is being worked, and you are nourishing your body properly in accordance to your goals, there’s no reason why 5 minutes isn’t enough to get the killer abs of your dreams!
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]]>The Original Mountain Climber
Start in a tabletop position with the arms straight and the hands underneath the shoulder and the legs straight in line with your spine and the weight resting on the balls of your feet. Keeping a flat back and engaging the core lift the left leg up and bring the knee towards the chest, return the foot and repeat with the right leg. Alternate quickly between the legs for about 30 seconds, keeping the body as still as you can.
Cross Body Mountain Climbers
Start in the same position as the basic mountain climbers and instead of bringing the knee towards the chest, bring the knee towards the opposite elbow and alternate between each leg.
Slow Mountain Climbers
If you don’t want to increase your heart rate, but you do want a killer core exercise then slowing down the mountain climber is the exercise for you. Same starting position as before, and all you have to do is slowly drive the knee towards the chest at a very slow pace. You will shake a little more but you are building strength and feeling the tension all over your body.
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]]>The Abs (Abdominal Muscles)
The “abs,” or “abdominal muscles,” are the group of muscles on the exterior body. This group of muscles is typically what you think of when you’re focusing on achieving the look of a strong middle section. They support healthy breathing and some spinal support. It is a very small group of muscles that are strengthened with exercises that bend the torso and flex the spine.
The Core
Now the core is definitely similar to abdominal muscles, but there are a few main differences. The main purpose of the core is to maintain stability of the spine. This is a much bigger group of muscles located throughout the torso. The core is so important in our everyday lives, as it helps stabilize us when we are static or moving, preventing injury. The core is active in almost every exercise you do, but you can target it specifically during dynamic movement or through static holds (like planks).
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