When we think of the core, we usually think of abs. But our core includes not just our abdominal muscles, but a more complex network of muscles in the torso of the body. These include the rectus abdominis, transversus abdominis, erector spine, pelvic floor muscles, internal and external obliques, etc. When you perform core exercises, your rotator cuff, lats, traps, and chest muscles will also participate in the training. So when we perform core exercises, it is not enough to rely solely on abdominal movements. Or you’ve been doing sit-ups and planks, or repeated five-minute abdominal exercises. If you want to get rid of this traditional training method, core exercises can help you.
Adding resistance to core exercises targets body muscles and provides a more advanced challenge. You must know that adding weight to abdominal muscle training has many benefits. It can strengthen our core muscles and improve the efficiency of our exercises. Although you may only think of your “core” and think of core exercises when doing specific abdominal exercises, we use these muscles every day, which is why it’s important to train your core. In daily life, whether walking, reaching, balancing, or standing upright, these movements activate our muscles, allowing our body to remain stable and supported through every movement.
If you’re reading this article, you’re probably ready to improve on your core exercises. Well, great, keep reading. Below, I will introduce you to 10 core exercises, which will help you exercise better and challenge your body and abdominal muscles in the best way.
Related reading: 8 Best Ab Roller Exercises to Strengthen Your Core
Why You Should Train Your Core
Training your core muscles offers numerous benefits for overall health and fitness. For example, from preventing physical injuries to improving exercise performance, there are many reasons to do core exercises. Let’s take a closer look below.
Improved Posture
A strong core helps stabilize your spine and pelvis, which contributes to better posture. Good posture reduces strain on your muscles and joints, decreasing the risk of injury and alleviating back pain.
Enhanced Balance and Stability
Core muscles play a key role in maintaining balance and stability during movement and physical activities. Strengthening these muscles can help prevent falls and improve coordination, particularly in activities that require agility or quick changes in direction.
Reduced Risk of Injury
A strong core provides a stable base for other movements, helping to reduce the risk of injury during exercises and everyday activities. By strengthening the muscles surrounding the spine and pelvis, you can protect these vulnerable areas from strains and other injuries.
Better Athletic Performance
Many sports and physical activities rely on core strength for power, agility, and coordination. Whether you’re running, jumping, lifting weights, or playing sports, a strong core can improve your performance and help you excel in your chosen activities.
Functional Fitness
Core strength is essential for performing daily tasks such as bending, lifting, twisting, and reaching. By training your core muscles, you’ll improve your ability to perform these movements with ease and reduce the risk of strain or injury during daily activities.
Aesthetics
While aesthetics shouldn’t be the sole focus of your fitness routine, a toned and defined core can enhance your overall physique. Core training can help sculpt abdominal muscles and create a leaner, more toned midsection.
Enhanced Overall Strength
A strong core is essential for maintaining overall strength and stability throughout the body. By incorporating core exercises into your workouts, you’ll build a solid foundation that supports other muscle groups and improves overall strength.
Why Add Weights to Your Ab Workouts?
Adding weights to your ab workouts can provide several benefits and help you achieve better results. Adding weight to an abdominal exercise can make it more challenging, and sometimes it can also change the way your abdominal exercises are performed to target your core muscles first.
Increased Resistance
Using weights adds resistance to your ab exercises, which makes them more challenging. This increased resistance forces your abdominal muscles to work harder, leading to greater strength and muscle growth over time.
Progressive Overload
To continue making progress in your ab workouts, it’s important to gradually increase the difficulty of your exercises over time. Adding weights allows you to implement progressive overload, which is essential for stimulating muscle growth and strength gains.
Targeting Different Muscle Fibers
While bodyweight exercises can effectively target your abdominal muscles, adding weights can help recruit different muscle fibers and stimulate muscle growth in new ways. This can lead to more balanced muscle development and improved overall strength.
Improved Core Stability
Using weights during ab exercises can enhance core stability by challenging your muscles to stabilize your spine and pelvis under load. This can help improve your functional strength and reduce the risk of injury during daily activities and sports.
Variety and Versatility
Incorporating weights into your ab workouts provides greater variety and versatility in your training routine. You can use different types of weights, such as dumbbells, kettlebells, or weighted plates, and experiment with various exercises to target different areas of your core.
Efficiency
Adding weights to your ab workouts can help you maximize your training time by increasing the intensity of your exercises. This allows you to achieve a more effective workout in less time, making it easier to fit exercise into a busy schedule.
Enhanced Muscle Definition
While diet and overall body fat levels play a significant role in achieving visible abdominal muscles, incorporating weighted ab exercises can help sculpt and define your abs by building muscle mass and increasing muscle tone.
Functional Strength
Many daily activities and sports require core strength and stability to perform effectively. By incorporating weighted ab exercises into your routine, you can improve your functional strength and enhance your performance in various physical activities.
Overall, adding weights to your ab workouts can help you achieve greater muscle growth, strength, stability, and definition in your core muscles.
Benefits of Core Exercises
Core exercises offer numerous benefits for overall health, fitness, and functional movement.
Improved Posture
Core muscles, including the muscles of the abdomen, lower back, and pelvis, play a crucial role in maintaining proper posture. Strengthening these muscles helps support the spine and pelvis, reducing the risk of slouching and promoting better alignment.
Enhanced Stability and Balance
A strong core provides a stable foundation for movement and helps improve balance and stability. This is essential for performing daily activities, as well as for sports and other physical activities that require coordination and control.
Reduced Risk of Injury
Weak core muscles can lead to imbalances and compensations in movement, increasing the risk of injury, particularly in the lower back and hips. Strengthening the core helps stabilize the spine and pelvis, reducing the likelihood of strains, sprains, and other injuries.
Improved Athletic Performance
Core strength is essential for athletic performance in many sports and activities. A strong core helps generate power, transfer energy efficiently, and maintain proper form and technique during movements such as running, jumping, and lifting.
Better Functional Movement
Core exercises mimic real-life movements and improve functional fitness, making it easier to perform everyday tasks such as bending, lifting, twisting, and reaching. Strengthening the core improves overall mobility and flexibility, enhancing quality of life and independence.
Enhanced Breathing and Digestion
Core muscles are involved in breathing and provide support for the organs of the abdominal cavity, including those involved in digestion. Strengthening the core can improve respiratory function and support digestive health.
Alleviation of Back Pain
Weak core muscles are often associated with lower back pain. By strengthening the muscles that support the spine, core exercises can help alleviate discomfort and prevent future episodes of back pain.
Enhanced Overall Strength
A strong core provides a solid foundation for overall strength and fitness. By strengthening the muscles of the core, you can improve your performance in other exercises and activities, leading to better overall fitness and physical health.
Overall, incorporating core exercises into your workout routine offers a wide range of benefits that contribute to improved health, fitness, and quality of life. Whether you’re an athlete looking to enhance performance or someone seeking better posture and injury prevention, core exercises are an essential component of a well-rounded fitness program.
What Are the Best Ab Exercises Using Weights?
1. Single-Arm Press
Why it rocks: The single-arm press is a compound exercise that primarily targets the muscles of the shoulders, but it also engages the core muscles for stabilization.
How to:
1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder level. Your palm should be facing forward, and your elbow should be bent at a 90-degree angle, with your upper arm parallel to the ground.
2. Exhale and press the dumbbell overhead, fully extending your arm until it is straight but not locked out. Your palm should be facing forward at the top of the movement.
3. Inhale as you slowly lower the dumbbell back to the starting position, maintaining control throughout the movement. Keep your core engaged to stabilize your body.
4. Perform the desired number of repetitions on one side before switching to the other side.
Incorporating the single-arm press into your workout routine can help improve shoulder strength, stability, and overall upper body strength. It’s a versatile exercise that can be performed using dumbbells, adjustable kettlebell sets, or other types of resistance equipment, making it suitable for a variety of fitness levels and goals.
2. Inchworm
Why it rocks: The Inchworm exercise is a dynamic core exercises that primarily targets the muscles of the core, shoulders, and hamstrings. It also helps improve flexibility and mobility in the spine and shoulders.
How to:
1. Stand tall with your feet hip-width apart and your arms by your sides.
2. Keeping your legs straight (but not locked), bend forward at the hips, and place your hands on the floor in front of you. If you can’t reach the floor, bend your knees slightly.
3. Slowly walk your hands forward away from your feet, keeping your legs straight, until you are in a high plank position. Your body should form a straight line from your head to your heels.
4. If you want to add an extra challenge, you can perform a push-up in this position by bending your elbows and lowering your chest towards the floor. Make sure to keep your core engaged and your body in a straight line.
5. From the high plank position, walk your hands back towards your feet, keeping your legs straight.
6. Once your hands are back by your feet, slowly roll up to standing, stacking each vertebra on top of the other until you are fully upright.
7. Perform the inchworm for the desired number of repetitions or times.
3. Deadbug
Why it rocks: The Deadbug exercise is a highly effective core exercises that targets the deep abdominal muscles, improves core stability, and helps to prevent lower back pain. It also promotes coordination and balance.
How to:
1. Lie on your back with your arms extended straight up towards the ceiling, perpendicular to the floor. Bend your knees at a 90-degree angle and lift your legs off the ground so that your knees are directly above your hips. This is your starting position.
2. Press your lower back into the floor to engage your core muscles. Imagine drawing your belly button towards your spine to activate your deep abdominal muscles.
3. Keeping your core engaged and your lower back pressed into the floor, slowly lower one leg towards the ground while simultaneously extending the opposite arm overhead. Keep your movements controlled and deliberate, and avoid arching your back.
4. Exhale as you bring your extended arm and leg back to the starting position, returning to the 90-degree angle at your hips and knees.
5. Repeat the movement on the opposite side, lowering the opposite arm and leg while keeping your core engaged and your lower back pressed into the floor.
6. Throughout the exercise, focus on maintaining stability in your core and pelvis. Avoid allowing your lower back to arch or lift off the floor.
Incorporating Deadbug exercises into your core exercises can help improve core strength, stability, and coordination, making it an excellent choice for anyone looking to strengthen their midsection and prevent injury.
4. Bear Crawl
Why it rocks: The Bear Crawl is a dynamic core exercises that targets multiple muscle groups, including the core, shoulders, arms, and legs. It also improves coordination, stability, and cardiovascular endurance.
How to:
1. Begin in a tabletop position on the floor with your hands directly under your shoulders and your knees under your hips. Your back should be flat, and your core engaged to maintain stability.
2. Lift your knees slightly off the ground, keeping them bent at a 90-degree angle. This is your starting position.
3. Simultaneously move your right hand and left foot forward, and then your left hand and right foot forward. This movement pattern mimics the crawling motion of a bear.
4. Keep your core engaged and your back flat throughout the movement to stabilize your spine. Avoid letting your hips sway or rotate excessively.
5. Crawl forward for a certain distance or time, maintaining a controlled and steady pace. Focus on moving smoothly and evenly.
6. To crawl backward, simply reverse the movement pattern by moving your right hand and left foot backward, followed by your left hand and right foot.
5. Weighted V-up
Why it rocks: Weighted V-Ups are advanced core exercises that target the rectus abdominis (six-pack muscles) and hip flexors while also engaging the lower back and obliques.
How to:
1. Lie flat on your back on a mat or the floor with your legs extended and your arms extended overhead, holding a weight plate, dumbbell, or medicine ball securely in both hands.
2. Brace your core muscles by pulling your belly button towards your spine. This will help stabilize your lower back and protect it during the movement.
3. Keep your arms extended overhead throughout the movement, holding onto the weight.
4. At the top of the movement, your body should resemble a V-shape, with your torso and legs lifted off the ground and your arms extended towards your toes. Focus on contracting your abdominal muscles to maintain balance and stability.
5. Slowly lower your upper body and legs back down towards the ground, returning to the starting position with control. Keep your core engaged to prevent your lower back from arching excessively.
6. Complete the desired number of repetitions, maintaining proper form and control throughout the exercise.
6. Single-Arm Floor Press Deadbug
Why it rocks: The Single-Arm Floor Press Deadbug are core exercises that target the core, shoulders, chest, and arms while also improving stability and coordination.
How to:
1. Hold a dumbbell or kettlebell in one hand, extending your arm directly above your shoulder. Your other arm should be extended along your side, palm facing down.
2. Lift your legs off the ground, bending your knees to a 90-degree angle. Your thighs should be perpendicular to the floor, and your shins parallel to the ground. This is the starting position for your legs.
3. While maintaining stability in your core and keeping your lower back pressed against the floor, extend your arm with the weight upward until your elbow is almost fully extended, but not locked out.
4. As you press the weight upward, simultaneously lower one leg toward the ground, extending it fully without touching the floor.
5. Slowly return your arm and leg to the starting position simultaneously, maintaining control throughout the movement.
6. Repeat the movement with the opposite arm and leg.
7. Plank Dumbbell Pass
Why it rocks: The Plank Dumbbell Pass are challenging core exercises that target the entire abdominal area, including the rectus abdominis, obliques, and transverse abdominis, as well as the shoulders, chest, and arms.
How to:
1. Hold a dumbbell in one hand.
2. Brace your core muscles by pulling your belly button towards your spine. This will help stabilize your body throughout the exercise.
3. While maintaining the plank position, lift one hand off the ground and pass the dumbbell to the opposite hand. Keep your hips and shoulders as stable as possible throughout the movement to minimize rotation.
4. Once you’ve passed the dumbbell to the opposite hand, lower it back down to the ground and repeat the movement on the other side. Continue alternating sides for the desired number of repetitions or times.
5. Throughout the exercise, focus on keeping your body in a straight line from head to heels. Avoid sagging your hips or arching your lower back, as this can put excess strain on your spine.
8. Kettlebell Bridge Pullover
Why it rocks: Kettlebell Bridge Pullovers are effective core exercises that primarily target the muscles of the back, chest, and core while also engaging the glutes and hamstrings. Here’s how to perform it:
How to:
1. Hold a kettlebell by the handle with both hands, arms extended straight above your chest.
2. Engage your core and glutes as you lift your hips off the ground, creating a straight line from your knees to your shoulders. Your body should form a bridge position, with your weight supported by your feet and upper back.
3. While maintaining the bridge position, slowly lower the kettlebell behind your head toward the floor. Keep your arms slightly bent throughout the movement to maintain tension on the muscles.
4. Once the kettlebell reaches a comfortable stretch position behind your head, reverse the movement by pulling the kettlebell back overhead to the starting position. Focus on engaging the muscles of your back and chest to control the weight.
5. Perform the desired number of repetitions while maintaining proper form and control throughout the movement.
6. After completing the desired number of repetitions, lower your hips back down to the ground to return to the starting position.
9. Kettlebell Goblet Squat
Why it rocks: Kettlebell Goblet Squats are core exercises that primarily target the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core and upper body to a certain extent.
How to:
1. Begin by standing with your feet slightly wider than shoulder-width apart, toes pointed slightly outward. Hold a kettlebell with both hands at chest level, gripping the horns or handle of the kettlebell.
2. Keep your chest up and your back straight as you descend, aiming to lower your hips until your thighs are at least parallel to the ground.
3. Throughout the squat, keep the kettlebell close to your chest, allowing your elbows to come between your knees as needed.
4. Press through your heels to push yourself back up to the starting position, extending your hips and knees simultaneously.
5. Once you’ve returned to the starting position, squeeze your glutes at the top of the movement to fully engage the muscles of the lower body.
10. Stability Ball Deadbug
Why it rocks: Stability Ball Deadbug are excellent core exercises that targets the abdominal muscles, especially the deep stabilizers like the transverse abdominis, while also engaging the muscles of the lower back and hip flexors.
How to:
1. Begin by lying flat on your back on a mat with your arms extended towards the ceiling. Hold a stability ball in both hands directly above your chest, with your elbows slightly bent.
2. Bend your knees to 90 degrees and lift your feet off the ground so that your shins are parallel to the floor. Place the stability ball between your knees and squeeze it gently to hold it in place.
3. Brace your core muscles by pulling your belly button towards your spine. This will help stabilize your lower back and pelvis throughout the exercise.
4. Simultaneously extend your right arm overhead while straightening your left leg, lowering it towards the ground without touching it. Keep your lower back pressed into the mat to maintain stability.
5. Slowly return your right arm and left leg to the starting position, bringing them back to the center above your chest and bending your knee back to 90 degrees.
6. Perform the same movement with your left arm and right leg, extending them overhead while maintaining stability in your core and lower back.
