The best core exercises

Training your core is essential, both for improving athletic performance and for performing everyday activities. Strengthening your core helps prevent injuries and improves your overall fitness. We have put together a collection of tips and tricks especially for you to help you develop and maintain a strong core. In this blog, we share the best core stability exercises that you can easily do at the gym.

What is core stability?

Core stability refers to the strength and stability of the muscles around your abdomen, lower back, and pelvis. These muscles work together to support your spine and improve your overall posture. Strong core muscles not only help with daily activities, but also prevent injuries during exercise.

Why are core exercises important?

Improved posture

A strong core helps you maintain better posture. Many people spend hours in seated positions, which can lead to poor posture and back problems. By strengthening your core muscles, you support your spine and maintain a straight and healthy posture, both when sitting and standing.

Injury prevention

Strong core muscles can prevent injuries to the lower back and other parts of the body. A weak core can lead to strain on the back and other muscles, often resulting in pain and injury. By regularly doing core stability exercises, you improve the stability of your torso and reduce the risk of injury during daily activities and sports.

Your pelvic floor also plays an important role in this. Read our blog about the best way to train your pelvic floor muscles for extra stability and injury prevention.

Better athletic performance

Whether you run, swim, or do strength training, a strong core improves your performance. The core plays an important role in almost every movement you make. A well-developed core ensures better power transfer between your upper and lower body, allowing you to move more efficiently and explosively. This applies to all types of sports, from athletics to team sports and fitness.

Daily activities

From lifting heavy groceries to playing with your children, a strong core makes everything easier. A stable core improves your balance and coordination and reduces fatigue during physical tasks. This not only makes daily activities easier, but also safer, as you are less likely to injure yourself due to sudden movements or unexpected strain.

Top 5 core stability exercises for beginners

Now that you know why it’s important to train your core, it’s time to take action! Here are some core exercises that you can add to your training routine right away!

1. Plank

Execution: Start in a push-up position with your forearms on the floor. Keep your body straight from your shoulders to your ankles. Tighten your abdominal muscles and hold this position.
Duration: 30-60 seconds.
Benefits: Strengthens your entire core and improves stability.

2. Bicycle crunches

Execution: Lie on your back with your hands behind your head. Bring your knees to your chest and lift your shoulder blades off the floor. Bring your right elbow to your left knee while extending your right leg. Switch sides and repeat.
Repetitions: 15-20 per side.
Benefits: Works the oblique abdominal muscles and improves coordination.

3. Dead bug

Execution: Lie on your back with your arms raised and knees bent at a 90-degree angle. Slowly lower your right arm and left leg to just above the ground and return them to the starting position. Repeat with the other side.
Repetitions: 10-15 per side.
Benefits: Strengthens the deep core muscles and improves lower back stability.

4. Russian twist

Execution: Sit on the floor with your knees bent and heels on the floor. Lean back slightly and twist your torso to the right and then to the left, keeping your hands together in front of you or holding a weight.
Repetitions: 20-30 twists.
Benefits: Targets the oblique abdominal muscles and improves rotational strength.

Want more variety? Check out our best abdominal exercises for at home and in the gym.

5. Bird-dog

Execution: Start on your hands and knees. Extend your right arm forward and your left leg backward, hold for a moment, and return to the starting position. Repeat on the other side.
Repetitions: 10-15 per side.
Benefits: Improves balance and stability by activating multiple core muscles.

Core exercises at the gym

In addition to the exercises mentioned above, there are numerous machines and weights at the gym that you can use to further develop your core strength and stability. Some effective core exercises at the gym are:

1. Cable woodchoppers

Execution: Use a cable machine with a handle. Stand sideways next to the machine and pull the handle diagonally down (or up) across your body while rotating your torso. Keep your arms straight and use your core to control the movement.
Repetitions: 10-15 per side.
Benefits: Strengthens the oblique abdominal muscles and improves rotational strength.
This exercise is very similar to the cable crunch, which focuses more on the rectus abdominis muscles

2. Leg raises

Execution: Stand in the machine with your arms on the pads and hold the handles with your hands. Keep your legs straight and slowly lift them until they are parallel to the ground, or higher for a greater challenge. Lower your legs in a controlled manner to the starting position.
Repetitions: 10-15.
Benefits: Strengthens the lower abdominal muscles.

3. Ab rollouts

Execution: Use an ab wheel or a barbell with weights. Start with your knees on the ab wheel in front of you. Slowly roll the wheel forward while tightening your core and keeping your body straight. Roll back to the starting position without letting your back sag.
Repetitions: 8-12.
Benefits: Strengthens the entire core, including the deep abdominal muscles, and improves stability and balance.

Do you have any questions or would you like more tips? Feel free to visit our gym or contact us. We are happy to help you on your way to your dream body!

Core exercises at the gym

In addition to the exercises mentioned above, there are numerous machines and weights in Integrating core stability exercises into your training routine is essential for a strong and stable core. Whether you are a beginner or an experienced athlete, there are numerous exercises you can do to improve your strength. Come to our gym and try out these exercises with the help of our coaches!

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