A strong core is the foundation of overall fitness, supporting everything from balance and stability to posture and movement. Core workouts target the muscles in your abdomen, lower back, hips, and pelvis, helping to build strength and endurance in these key areas. By incorporating effective core exercises into your routine—such as planks, crunches, and leg raises—you can transform your core, leading to better performance in physical activities, reduced risk of injury, and improved overall body strength.
We checked in with Andrew White, an NASM-certified personal trainer and co-founder of GarageGymPro.com, to learn about four exercises to do regularly for a stronger core. He revealed that dynamic plank variations, bicycle crunches, Russian twists with a medicine ball, and hanging leg raises are the ones to try. Read on to learn more.
1. Dynamic Plank Variations
Dynamic plank variations are advanced exercises that take the traditional plank to the next level by adding movement and complexity to further challenge your core muscles.
"These variations maintain core engagement and elevate the heart rate, adding a cardiovascular component that helps burn more calories. A study found that incorporating dynamic movements into planks can increase the metabolic rate by up to 30% compared to static exercises," Andrew notes.
Execution: Start with a traditional plank and introduce movements like plank jacks or mountain climbers to increase the intensity.
2. Russian Twists with a Medicine Ball
By adding a medicine ball, you increase resistance, making the exercise more challenging and effective at building core strength. This rotational movement improves muscle definition, enhances stability, and boosts overall core power.
"This exercise targets the obliques and the deeper transverse abdominals. Regular practice can enhance rotational strength, which is crucial for sports and daily activities, and improve core endurance," Andrew explains.
Execution: While seated, lean back slightly with your feet off the ground and twist your torso from side to side with a medicine ball.
3. Bicycle Crunches
This dynamic movement mimics the pedaling motion of cycling, engaging multiple muscle groups as you twist and extend your legs.
"This exercise engages the entire abdominal panel, including the lower abs and deep core muscles. It's been shown to be one of the most effective exercises for activating the rectus abdominis and the obliques, according to electromyography (EMG) studies," Andrew says.
Execution: Lie on your back with your hands behind your head and alternately bring each elbow to the opposite knee as if pedaling a bicycle.
4. Hanging Leg Raises
By lifting your legs while hanging from a bar, you challenge your core muscles to stabilize and lift your lower body, leading to significant strength gains.
"This advanced exercise targets the lower abdominals and hip flexors, contributing to core strength that supports spinal alignment and reduces lower back stress," Andrew reveals.
Execution: From a hanging position on a pull-up bar, raise your legs to a 90-degree angle, focusing on using your core muscles.
