A muscular and well-defined core shows both strength and health. Core muscles include the postural muscles, which includes the muscles of the back, stomach, and hips. A strong core will allow you to maintain proper body alignment in whatever exercise or sport you are doing, as well as in your day-to-day activities.
Core stability is an essential component of injury rehabilitation, not only for low back pain, but also for other injuries such as hamstring strain and shoulder pain. It provides stability through the underlying muscles that support movement. In this article, we will discuss some exercises which you can do to stimulate these muscle group.
- Plank: The plank is one of the best exercises because it works all the muscles in your core. This exercise focuses on rectus abdominals (six-pack muscles), transverse abdominals, internal and external oblique, hips, and back. Doing this exercise for 1 minute will build isometric strength to help sculpt your waistline and improve your posture
- Push-Ups: Another well-known core exercise is push-ups. It works on your core, chest, and back. When done properly, the push-up activates the core including the ab muscles, for stabilization. In fact, push-ups use the same muscles as the plank exercise to keep your body rigid as you press up and down.
- Side Plank: The side plank, is a core exercise that challenges the muscles on the sides of your body to hold your body in place. It is more of an endurance exercise than a strength exercise but the endurance that it builds in your abdominal and lower back muscles can help protect your spine.
- Dead Bug: The Dead Bug is an exercise designed to strengthen your core. This exercise allows to strengthen abdominal muscles and all the front side of your core while minimizing the pressure on your low back if done correctly.
- Bird Dog: This is an excellent exercise for improving core stability because it hits multiple functions at once. The Bird Dog works both anti-extension and anti-rotation, improves coordination, and puts the glutes and shoulders to work. You can think of this exercise as a plank-superman hybrid.
- The superman: The Superman’s pose exercise engages your abs and strengthens your back. In this exercise, you have to lift your arms and legs off the ground, as if you were flying, hence, the name Superman. Superman exercise builds support and stability for the spine, and it can also prevent and reduce back pain.
- Glute Bridge: This is a great exercise for your glutes and hamstrings. You should feel the burn in your glutes and your hamstrings if you’re doing it correctly. The bridge is also great for improving hip mobility and strengthening your lower back, two things that any desk-bound worker can really benefit from.