I’ve been at this fitness thing for over 45 years. This photo is from an ad that tries to convince folks that a powder can help create great abs. The image was used without my permission, and I vehemently disagreed with the claims. I still do. There is no quick fix, no pill, powder or potion that can give you great abs.
Everyone wants a stronger core. Whether it’s for a beach body, or to prevent back pain, we all know we should “work the core”. So we take the potions. And then we do crunches. And more crunches. And in doing so, we become…weaker, and more susceptible to injury.
Here’s the deal. The “6 pack” which is actually an 8 pack, is like the baby of the family. Super cute, you put them in the front of the family in the Christmas photo, but they are not very helpful. Crunches work the Rectus Abdominis, the 8 pack, baby of the family. There are 6 other muscles that make up what we call the core. Unless you ask Joseph Pilates, who says core is everything from neck to knees. But we will stick with the true core.
Making up the cylinder that is the core…
Pelvic floor which is about 20% of your total core strength!
Transverse abdominis which is the deepest muscle, the one you use when you “suck in”.
Erector Spinae, the long back muscles which support the spine.
Internal and External Obliques, which provide support from the sides. Two X-shaped muscles that I love to call “Dos Equis”. Two XX’s.
And the cute Rectus Abdominis, that allows you to flex the spine forward.
Working together, these muscles provide a stable and strong cylinder of support and strength. So let’s look at the best ways to create overall strength and stability for your core. Here are the time-tested, best ways to work the core.
Best Ways to Strengthen Your Core for Better Stability and Strength
A strong core is essential for overall fitness, improved posture, and injury prevention. Whether you’re an athlete, a weekend warrior, or just looking to improve your daily movement, incorporating core-strengthening exercises into your routine can make a significant difference. Here are some of the best ways to strengthen your core effectively.
1. Planks
Planks are one of the best exercises for core stability. They engage multiple muscle groups, including the deep abdominals, lower back, and even shoulders. Start with a basic forearm plank and gradually progress to side planks or plank variations like the shoulder tap plank.
2. Dead Bug Exercise
This exercise improves core control and coordination. Lying on your back, extend one leg and the opposite arm while keeping your lower back pressed to the ground. Alternate sides while maintaining a slow and controlled movement.
3. Russian Twists
Russian twists engage the obliques and help build rotational strength. Sit with your knees bent, lean slightly back, and twist your torso while holding a weight or medicine ball. Make sure to keep your movements controlled.
4. Bicycle Crunches
I have always said this is the KING of core exercises. This dynamic movement activates both the upper and lower abdominal muscles. Lie on your back and alternate bringing your elbow to the opposite knee in a pedaling motion. Focus on slow, deliberate twists to maximize muscle engagement.
5. Hanging Leg Raises
If you have access to a pull-up bar, hanging leg raises are an excellent way to build core strength. Keep your movements controlled as you lift your legs to a 90-degree angle or higher. This exercise also targets the hip flexors.
6. Glute Bridges
Although primarily a glute exercise, glute bridges engage the core and lower back, improving pelvic stability. Lie on your back with your knees bent, lift your hips while squeezing your glutes, and hold for a few seconds before lowering.
7. Stability Ball Rollouts
Using a stability ball, kneel, and place your forearms on the ball. Roll forward while keeping your core tight and back straight. This exercise challenges balance and core endurance, making it great for overall core development.
Final Thoughts
Consistency is key when it comes to core strengthening. You can work the core every day, but aim to incorporate these exercises into your workout routine at least 3–4 times per week. A strong core improves posture, reduces back pain, and enhances athletic performance. Focus on quality over quantity, and always prioritize proper form to maximize results!
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