Your skeleton is the framework that supports most of your muscles. It also supplies the hormone that — along with nature’s other, far older hormones — make up your levels of motivation, energy and focus. And if you’re not doing Body exercises for Engaging Your Core, you’re losing opportunities for a stronger body and healthier life.
Standing Plank
If you’re looking to hit your core muscles more effectively, try some standing plank exercises. These exercises work not only your abs and lower back, but also your obliques and rectus abdominis (six-pack muscles).
Start by standing with feet hip-width apart, shoulder-width apart, and hands on hips. Lean forward until forearms are on floor, then press heels into the floor and lift torso up. Keep weight evenly distributed between feet and palms, and maintain a straight spine. Hold for two seconds, then slowly lower down to starting position. Do five reps per side.
Other great core exercises you can try include side planks, mountain climbers, reverse plank twists, and Pilates tilts. To make these exercises more challenging, add in sets of 30- to 60-second holds at the top of each movement.
Prone Torso Twist
The prone torso twist is a great total-body exercise that engages your core muscles. When performed correctly, the prone torso twist helps to improve your balance, posture and overall physique. Here are four reasons you should try this popular workout
- It builds strength and flexibility in your core muscles.
- The prone torso twist is a great way to improve your balance and coordination.
- The prone torso twist can help you decrease your risk of injury by improving your balance and awareness of your surroundings.
- The prone torso twist can also help you achieve a more toned tummy and attractive abs.
Lateral Lunge with Shoulder Press
The lateral lunge with shoulder press is a great total-body exercise that engages your core. To perform the lateral lunge, stand with your feet hip-width apart and parallel to each other. Take a step forward with your left foot, lower your body into a lunge position, and hold your hand out in front of you for balance. Bend your right knee and lift your right hand up until it’s next to your left shoulder blade. Press down directly against the ground with your right heel to push yourself back up to standing, repeating on the other side. Make sure to keep tension in your abdominals throughout the exercise.
Chest Squeezes on Toes and Hands
There are many total-body exercises that can help engage your core muscles. Some of the best exercises for developing your core muscles include chest squeezes on toes and hands.
When doing chest squeezes on toes, make sure to squeeze your shoulder blades together and lift your chin up to ensure that you are using all of your core muscles. When squeezing your fists, aim to keep the shoulder blades together and tuck your chin.
To do hand hand exercises, first put one hand behind the other without bending the elbow. Next, press down into the back of the hand with the dominant hand while keeping a straight arm and straight spine. Finally, lift both arms towards the sky and squeeze your shoulder blades at the top of the movement
Full Body Sit Up
Total body exercises are a great way to improve your core strength. Core strength is important for overall health and can help you maintain balance, stability and alignment. The best total body exercises for engaging your core will work all of your major muscle groups and will help to tone your entire body. There are a few key factors to consider when choosing the perfect exercise for your core intensity, repetition range and duration.
- Start with high-intensity exercises that challenge your entire body.
- Repetition range should be varied so you don’t get bored or use the same movement pattern over and over again.
- Duration is important since too short a session won’t provide as strong of a workout as one that lasts longer. Try doing 10-15 minutes of continuous activity per day, three times each week, to get the most benefit from core training.
Hip Bridge to Back Extension
The hip bridge to back extension is a great exercise for engaging your core. This exercise is performed by lying on your back with your legs bent and feet flat on the ground, lifting your hips off the ground and extending them towards the sky. Keep your head and shoulders pressed firmly into the ground to protect your spine. Hold this position for 2 seconds, then slowly lower your hips back down to the ground. This exercise should be done 3 times per week for maximum benefit.
Straight Leg Tuck to Kickback
A total-body exercise that targets the core is the straight leg tuck to kickback. This movement requires your core to engage as you rise up and then curl your legs back while keeping your spine neutral. You can also perform a variation called the diagonal straight leg tuck, in which you hold your left leg bent at the ankle while straightening the right.
This exercise works multiple muscle groups in your body, including your abs, obliques, and glutes. When performed correctly, it will help you maintain balance and increase flexibility throughout your torso. It’s an excellent way to improve overall posture and strength in your core muscles.
Start by lying down flat on your back with both legs on the ground next to each other, feet flat on the floor. Extend one arm above your head and reach toward the sky with the other hand. Keeping your shoulders lifted off of the ground, slowly curl both legs into the chestabdomen area until they touch behind you (you may need to use assistance from a friend if you find this difficult). Hold for two seconds before repeating on the opposite side.
Side Plank with Torso Twist
Add a side plank to your workout for an intense core workout to Engaging Your Core that will challenge your entire body. To do the side plank with torso twist Lie on your side with your shoulder and hip positioned near the edge of the bed. Place one hand on the bed and position your other arm parallel to your body, palm down. Bridge your legs up towards the heavens and hold for two seconds. Return to the starting position and repeat on the opposite side.
Conclusion
When it comes to working out your core, many people are confused as to what exercises are best for engaging multiple muscle groups at once. The following nine exercises will not only work your core muscles directly, but they’ll also engage your lower body, upper body, and even your obliques (side abdominal muscles) simultaneously. If you’re looking to up the intensity of your workouts while still focusing on your core muscles and preserving balance and alignment in those areas, these exercises should be at the top of your list.
