Training your core can help in just about every aspect of your life. Your core is involved in most major movements, from exercises at the gym to daily tasks like getting up from a chair or rolling over in bed. In short: Our core stabilizes and steadies our body at almost every waking moment.
That’s why it’s worth your time to incorporate workouts for core strength into your overall fitness routine. The right core exercises can make improvements in areas of your life that you might not even consider. Let’s dig into them!
Why we absolutely recommend core workouts
Incorporating core- and abdominal-strengthening exercises into your workout routine is important for several reasons. But first, it might be helpful to understand what the core is — and why it’s so important.
More than just abs
The core of the human body is often referred to as the powerhouse — and for a good reason. It works as a central link that connects your upper and lower body.
The body’s core essentially goes from the pelvis up to the neck and is made up of muscles that surround the spine, abdominal viscera organs (stomach, the small and large intestine, liver, gallbladder, and pancreas) and hips.
7 benefits of core strength
Beyond the benefits of sculpted abs, training for a strong core is important for several reasons.
- Better balance and stability: Well-developed core muscles help stabilize the spine, making everyday life easier. Simple activities like bending, reaching, twisting, lifting, or even just standing can be more effortless with a strong core.
- More effective workouts: Basically every sport or physical activity benefits from a strong core. Whether you’re running, lifting weights, or playing pickleball, a strengthened core helps with agility, power, and endurance.
- Injury and pain prevention: Thanks to the improved stability and balance, a robust core can lower the risk of falls and injuries. It can help prevent muscle strains or spasms, especially in the lower back.
- Good digestion: It’s not discussed as much as it should be, but the fact is, core strength can also impact internal bodily processes like digestion. The core muscles are adjacent to your stomach and intestines, and a strong core helps keep your digestive organs in place and functioning well.
- Healthier joints: Without a strong core, your leg muscles may not function optimally, which can put stress on the hips and knees. Aches and pains can derail your overall training progress.
- Improved posture: Your core stabilizes your body, allowing you to stand upright and maintain balance. A strong core helps distribute the stresses of weight and movement, which can improve your posture.
- Better breathing: That’s right! Even breathing is affected by the health of your core. Your diaphragm is a part of your core, so when your core strength is improved, so potentially is your capacity for deep breathing. This can lead to better oxygen flow and more efficient breathing during exercise and rest.
- Stronger abs: OK, yes, a popular benefit of a good core workout routine is stronger abs. While targeted ab exercises do not burn belly fat specifically (you can’t target fat loss), abdominal-strengthening exercises can be a key part of strength and cardio routines that burn body fat, creating a more toned body.
How often to do core workouts
How often you do core workouts really depends on what your overall fitness program and goals consist of. Because every strength-training exercise involves the core to a certain degree, you might already be working your core more than you think.
If a fitness program involves a lot of isolation exercises such as bicep curls and shoulder presses, it could be a good idea to add a few core exercises to the end of the workout 3 or 4 times a week.
On the other hand, if someone is performing compound exercises such as cleans, squats, deadlifts, pull-ups, and so on, their core is likely getting enough attention as it is. In that case, 1 or 2 supplemental core workouts would be more than sufficient.
Ab workouts vs. core training: What’s the difference?
When it comes to fitness, the terms “ab exercises” and “core exercises” are often used interchangeably. However, they refer to different concepts that target distinct areas of the body with varied health and performance benefits.
Ab workouts specifically target the abdominal muscles, which include the rectus abdominis, the external obliques, and the internal obliques. These muscles are primarily responsible for flexing the spine, such as when you perform a crunch or a sit-up. Common ab exercises include:
- Crunches
- Sit-ups
- Leg raises
- Russian twists
- Planks (which target more than just the abs but are commonly included in ab routines)
Core training, on the other hand, targets the entire core. As mentioned, the core is a complex series of muscles that includes the abdominals, but also the muscles of the lower back, hips, glutes, and even the pelvic floor. These muscles work together to support the spine and pelvis. Common core exercises include:
- Plank variations
- Bird dogs
- Dead bugs
- Bridge exercises
- Stability ball exercises
- Torso rotations
10-Minute Core Workout
How to do it:
You’ll do 2 sets for this workout. Perform as many reps of each exercise as you can for 1 minute with a short rest in between. That’s your first set. Then, repeat the exercises for your second set.
Important: Focus on being intentional with each of your movements and engage your core throughout.
Bear Plank Hold
Equipment needed: None
Muscles worked: Rectus abdominis, transverse abdominis, internal and external obliques, quads, shoulders
How to:
- Start on your hands and knees in a tabletop position. Make sure your hands are directly under your shoulders and your knees are directly under your hips.
- Dig your toes down into the ground and lift your knees about 1–2 inches off the ground.
- Make sure to squeeze your core to add stability. This will be challenging, but you can do it!
Bird Dog
Equipment needed: None
Muscles worked: Erector spinae, rectus abdominis, glutes
How to:
- Begin on all fours, with both knees and hands on the floor. Draw your navel in toward your spine.
- Simultaneously raise your right arm and left leg straight up to shoulder height.
- Hold for a moment, then slowly lower both.
- Repeat with the other arm and leg.
Optional modification:
For a more challenging option, do the Bird Dog Plank: Start in a plank position with elbows under the shoulders and toe pointed into the floor. Simultaneously raise one arm and the opposite leg straight up off the floor. Lower the limbs back to the starting position.
Plank Shoulder Tap
Equipment needed: None
Muscles worked: Rectus abdominis, glutes, shoulders
How to:
- Start in a high plank position.
- While holding your body still, reach a hand across your chest and tap the opposite shoulder.
- Return to the start position and repeat with the other hand.
Single-Arm Weighted Dead Bug
Equipment needed: Hand weight
Muscles worked: Rectus abdominis, transverse abdominis, internal and external obliques, pelvic floor, hip flexors
How to:
- Start on your back with your hips and knees at 90 degrees and feet off the floor.
- Extend your arms out in front of your shoulders. Hold the weight in your right hand.
- Brace your core, and simultaneously lower your left arm and right leg toward the floor, extending your leg and keeping your arm straight. Keep the arm with the weight and the opposite leg still throughout.
- Bring both limbs back up to the starting position and repeat. Switch the weight to your left hand halfway through, and do the same thing on the other side of your body.
Plank Pull Through
Equipment needed: Hand weight
Muscles worked: Rectus abdominis, transverse abdominis, internal and external obliques, shoulders, hip flexors
How to:
- Start in a high plank position. Set the weight next to and just behind your left hand.
- Reach your right hand under your body to grab the weight while maintaining the high plank position.
- Drag the weight under your body and across to the opposite side.
- Repeat using the other hand, dragging the weight back to the original side.
And that’s your 10-minute core workout! For an added challenge, try adding this workout to the end of your next cardio session.
A final word on the importance of a core workout routine
Even just a 10-minute core workout can make a positive impact on the way you walk (or run, or skip, or dance … you get the picture) through life. Incorporating workouts for core strength — which can include specific ab workouts and broader core exercises — into your overall fitness routine helps power up your athletic performance as well as your ability to perform daily activities through greater functional strength and stability.
More workouts for core strength and health
We’ve got all the workout plans, nutrition advice, and recovery tips you need — and our Coaches can personalize everything to your fitness goals. BONUS: A new membership with Anytime Fitness includes a free fitness consultation to get you started on the right foot.
