‘I’m a Trainer, and These Are the 3 Exercises I Swear by for a Stronger Core'
By Emily Laurence,
23 days ago
Many people seek out core strength exercises to help flatten their stomachs. While moves that target the abs certainly can help with that, building core strength is important for more than just aesthetic reasons. Having a strong core is key for maintaining proper posture and providing stability for the spine and pelvis . It also helps prevent injury.
Strengthening your core doesn’t require doing hundreds of sit-ups a day or spending a prolonged amount of time following ab workouts on YouTube. Focusing on just a few core strength exercises can go a long way. Keep reading to see the three core strength exercises a personal trainer swears by.
If getting a stronger core is one of your health goals, personal trainer Andrea Lepcio, PT , founder of Mighty Fit and who specializes in helping women over 40 get in the best shape of their life, says it’s important to be aware of how your diaphragm uses your core for breathing—something many people don’t think about. This is important, she says, because breathing becomes its own core exercise when you become more aware.
“As you inhale deeply, notice how your ribs expand and your lungs and belly fill. As you exhale, your ribs contract and your belly draws in as air leaves your belly and lungs. As you exercise, plan to exhale fully on the challenging part of the exercise,” Lepcio says.
Lepcio also recommends becoming more aware of how your core supports you as you sit, stand and move throughout the day. “When you sit slumped, notice how your core feels. Notice how you are breathing. Sit up straight, breathe deeply and notice how your core is supporting you,” she says. By noticing how your core helps you sit, stand and walk, you can make a conscious effort to engage your core as you go about your day, making it stronger in the process.
3 Core Strengthening Moves a Personal Trainer Swears By
There are also specific core strengthening exercises you can do to improve your core strength. Below are Lepcio’s three favorites that can be done easily at home, without any equipment.
1. Woodchopper
“The wood chopper is a functional move that works the core and hips,” Lepcio says. She explains that it targets the rectus abdominis (the top layer of the abdominal muscles), transverse abdominis (located deep in the abdominal and consisting of six muscles that extend between the ribs and pelvis) and obliques on the front and side of your core.
1. Stand up straight with your feet shoulder-width apart. To modify the move and make it harder, hold something moderately heavy with both hands, such as a dumbbell or a heavy book.
2. Rotate your torso to the right, raising your arms until they are over your right shoulder.
3. Squat and rotate the torso to the left, bringing your arms diagonally across the body to your left hip. Do 12 reps. Then, switch sides. Over time, build up to three sets of 12 reps per side.
“This is the king of core exercises,” Lepcio says. She says it’s an especially good exercise for preventing lower back pain or weakness. “Many people with low back pain have weak cores. If you think about your lower back, notice how the only bones supporting you are your vertical spine vertebrae. Unlike your upper back that is supported by your rib care, your middle is supported by muscles on all four sides,” she says. This move strengthens the core while minimizing movement in the lower back, helping to protect it from injury.
1. Get down on all fours, with your hands and knees on the ground.
2. Stretch one arm out straight while extending the opposite leg behind you. Hold for a few seconds, then come back to the starting position.
3. Repeat the move, extending the other arm and opposite leg. Do 12 reps. Over time, build up to three sets of 12 reps.
3. Plank
Planks are a classic core strengthening exercise for a reason. “It engages the whole body, featuring 360-degree core and glute engagement,” Lepcio says.
1. Place your hands under your shoulders and extend your legs behind you, coming up high on your toes.
2. Start with a goal of holding this position for 10 seconds. Over time, build up your endurance to 30 seconds. Then, build up to one minute.
It doesn’t take long to move through these three core strength exercises. If you do them regularly, you’ll notice your posture improve and you’ll be able to sit up without slouching for a longer period of time. You will ab solutely notice a difference!
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