Boost your core strength with intermediate and advanced workouts

Welcome to our blog, where we’re all about making your body stronger and healthier! Today, we’re diving into a super important topic: core strength. You might have heard people talking about the core before, but what exactly is it?

Well, think of it as the powerhouse of your body. It’s not just about having a six-pack (although that’s nice too!), but it’s about having strong muscles deep in your belly and back that help you do everything from sitting up straight to lifting heavy things without hurting yourself.

Now, you might already be familiar with some basic core exercises like sit-ups or planks, but did you know there are even more exercises out there that can take your core strength to the next level?

That’s right! Today, we’re going to explore some intermediate and advanced workouts that will really fire up those core muscles and leave you feeling stronger than ever before. So, get ready to sweat and feel the burn as we embark on this journey to boost your core strength!

About core strength

Definition

What is body’s core strength? Body’s core strength isthe power and stability of the muscles in your midsection, including your abdomen, lower back, hips, and pelvis. These muscles work together to support your spine, pelvis, and torso, providing a solid foundation for movement and balance.

It’s also about having deep, internal muscles that support and protect your spine and internal organs. Strengthening your core can improve your overall fitness and quality of life.

Having a strong core is essential for performing daily activities, maintaining good posture, preventing injuries, and excelling in various sports and physical activities.

Doing exercises like bridges, crunches, and planks is really good for your body because they make different parts of your core muscles stronger. When we talk about the core, we mean the muscles in the middle of your body.

By making these muscles stronger, you can move better and have less pain in your back. Plus, it helps you do things like bending down to tie your shoes or carrying groceries without feeling tired.

Your core muscles are super important because they help you with almost everything you do. Think about it – when you’re reaching for something on a high shelf or even just standing up straight, your core is working hard to keep you balanced and stable.

So, by exercising these muscles, you’re not just making them stronger, you’re also making it easier for yourself to do everyday tasks without feeling wobbly or uncomfortable.

Muscles related with your core strength

Your core isn’t just your abs; it’s a whole team of muscles! Here’s who’s on the squad:

Erector spinae: These three back muscles help you stand tall after bending and move your head.
Rectus abdominis: This is the “six-pack” muscle that works when you bend forward.
Obliques: Both the internal and external obliques help you twist and bend.
Transverse abdominis: Wrapping around your trunk, this muscle keeps your pelvis steady.
Multifidus: Supporting your spine, this muscle is in your back.

And there’s more! Your core also includes:

Pelvic floor
Diaphragm
Glutes
Muscles around the pelvis like hamstrings, hip flexors, and hip adductors

Keeping all these muscles strong doesn’t just make you look good; it also keeps your body steady, supports your spine, and makes you fitter overall.

Best core exercises

Intermediate moves

Plank

This exercise is like a superpower for your body because it targets your core muscles, which are really important for keeping you balanced and stable. But that’s not all – the plank also gives your arms, shoulders, back, bum, and legs a good workout too!

Here’s how to do it:

Get down on the floor on your hands and knees, with your hands under your shoulders and your knees under your hips.
Straighten your legs out behind you, keeping your feet about hip-width apart.
Make sure to squeeze your tummy muscles really tight!
Hold this position for about 10 to 30 seconds, feeling those muscles working hard.
Do this exercise 3 to 5 times, taking a little break in between each one.

Now, if the plank feels a bit tricky at first, don’t worry!

You can make it easier by keeping your knees on the floor instead of straightening your legs.
Just make sure your body stays in a nice straight line from your knees to your shoulders.

Warrior crunch

This exercise is awesome because it not only works your core muscles but also gives your legs a good workout too, especially your thighs, bum, and quads!

Here’s how to do it:

Stand up nice and tall with your feet a bit wider than your shoulders and your toes pointing out to the sides.
Put your hands behind your head and open up your chest.
Squeeze your tummy muscles and bum really tight.
Then, bend your knees until your thighs are parallel to the floor, like you’re sitting in an invisible chair.
Now, bend your torso to the side, bringing your right elbow down towards your right thigh.
Then come back up and do the same on the other side.
Start with doing 1 set of 8 to 12 reps, feeling those muscles working with each crunch.

Bird dog with elbow to knee

This exercise is like a secret weapon for making your tummy and back muscles super strong while also giving your whole core a great workout. Plus, it’s a lot of fun to do!

Here’s how you do it:

Get down on the floor on your hands and knees, with your hands right under your shoulders and your knees right under your hips.
This is your starting position.
Now, tighten up your tummy muscles really tight.

Imagine you’re trying to pull your belly button in towards your spine.

Lift up your right leg and straighten it out behind you until it’s level with your hip.
At the same time, lift up your left arm and stretch it out in front of you until it’s level with your shoulder.
Your palm should be facing down towards the floor.

Now comes the fun part!

Bend your right knee and bring it towards your chest, while also bending your left elbow and bringing it towards your right knee.
Try to touch your elbow to your knee if you can.
After that, straighten back out to the starting position.
Start with doing 1 set of 8 to 12 reps, feeling those muscles working hard with each move.
Then, switch sides and do the same thing with your left leg and right arm.

It’s a great exercise to add to your routine to make your core super strong and your body super healthy. Plus, it’s so much fun, you’ll forget you’re even working out!

Advanced moves

Mountain climber

This exercise is like a turbocharged plank because it not only works your core muscles but also gets your heart pumping, making it a great choice for boosting both strength and cardio fitness.

Here’s how to do it:

Get into a plank position,with your hands and toes with your body in a straight line from your head to your heels.
Make sure your hands are right under your shoulders and your tummy muscles are pulled in tight.
Now, start by bringing your right knee up towards your chest
Keeping your back nice and straight and your hips low.
Then, quickly switch legs, bringing your left knee up towards your chest while straightening your right leg back out behind you.
Keep alternating legs, moving as quickly as you can while still keeping good form.
Start with doing 1 set of 8 to 12 reps, feeling your heart rate rise and your core muscles working hard with each movement.

Side plank with rotation

This exercise takes the basic side plank to the next level by adding in some arm movements that really target your arms, shoulders, and those sneaky side tummy muscles called obliques.

Here’s how to do it:

Lie down on your right side with your right forearm on the floor under your shoulder.
Straighten out your legs, stacking your left foot on top of your right.
Lift your hips up off the floor so your body forms a straight line from your head to your heels.
Make sure to squeeze your tummy muscles really tight to help keep your body stable.
Now, raise your left arm up towards the ceiling so it’s in line with your body.

Here comes the twist!

Rotate your torso towards the floor, bringing your left arm down underneath your body.
Then, twist back up to the starting position, straightening out your left arm again.
Start with 1 set of 8 to 12 reps, feeling those arm and tummy muscles working with each twist.

Don’t forget to repeat the side plank with rotation on the other side to keep everything balanced!

Bottom line

Whether you’re starting fresh with exercise or just want to amp up your current routine, working on your core is a fantastic way to begin.

But before you dive in, it’s smart to chat with your healthcare pro. Especially if you’ve had back issues before, getting their green light is important. And if you’re unsure about where to start or how to do it safely, a certified personal trainer can be a real game-changer.

Core strength is also neccessary for you to perform flare, so if you’re interested in it, check out this YOUTUBE video!