{"id":3097,"date":"2017-06-14T07:18:36","date_gmt":"2017-06-14T07:18:36","guid":{"rendered":"http:\/\/blog.adityabirlahealth.com\/?p=3097"},"modified":"2025-07-04T16:53:35","modified_gmt":"2025-07-04T11:23:35","slug":"5-exercises-to-strengthen-your-core","status":"publish","type":"post","link":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2017\/06\/14\/5-exercises-to-strengthen-your-core\/","title":{"rendered":"5 Core Strengthening Exercises"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">A strong core is vital for improving your bones, muscles, cartilage, tendons, ligaments, joints, and other connective tissue. If you suffer from weak core muscles, you put yourself at risk for several serious illnesses like chronic lower back pain. So work those abs and reap the benefits.<\/span><\/p>\n<h2><strong id=\"Core-strengthening-exercises\">Core strengthening exercises<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">It doesn\u2019t matter if you are carrying a heavy bag or just putting on your shoes. We use the core muscles in our body to do a lot of daily work. Our core strength also affects our balance, stability and overall body <a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/03\/03\/improve-your-flexbility-with-these-4-yoga-postures\/\"><strong>posture<\/strong><\/a>. Your core muscles include your abdominal muscles and the muscles surrounding the back and pelvis area.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/span><\/p>\n<p><b>Our core muscles typically include the following:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Obliques: <\/b><span style=\"font-weight: 400;\">Our internal and external obliques can aid in rotating and bending your trunk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Erector spinae: <\/b><span style=\"font-weight: 400;\">This back muscle helps in extending your trunk. It enables you to stand up straight after a bending movement.\u00a0 It also allows you to bend sideways and rotate your head.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Transverse abdominis: <\/b><span style=\"font-weight: 400;\">Transverse abdominis is situated around your front side and the side of your trunk and is responsible for stabilizing your pelvis.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Multifidus: <\/b><span style=\"font-weight: 400;\">This muscle is situated in your back and helps support your spinal system.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, there are still other muscles in your core system, including the diaphragm, glutes, pelvic and surrounding muscles like hamstrings and hip adductors. Consider strengthening these muscles to enhance your stability and overall fitness.\u00a0<\/span><\/p>\n<h2><strong id=\"Importance-of-core-strengthening-exercises\">Importance of core strengthening exercises<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Physical exercise that involves your stomach and back muscles can be called core-strengthening exercises. Your core is the central part of your system. It affects your pelvis, lower back, stomach and hips. Core strengthening exercises can help you make body abs and train your core muscles to work together. This improves your body&#8217;s <strong><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2023\/03\/03\/what-is-animal-flow-workout-and-its-benefits-to-get-started\/\">mobility<\/a> and balance<\/strong> significantly. Stable core muscles can make you efficient when playing a sport or performing regular chores. Most sports and physical exercises depend on stable and strong core muscles.\u00a0\u00a0\u00a0<\/span><\/p>\n<h2><b><strong id=\"Top-5-exercises-to-strengthen-core\">Top 5 exercises to strengthen the core<\/strong><\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Here are the top 5 core <a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2023\/05\/25\/ankle-strengthening-exercises\/\"><strong>strengthening exercises<\/strong><\/a> you can incorporate into your daily life:\u00a0<\/span><\/p>\n<h3><strong>Stomach crunches<\/strong><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-69654 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2023\/08\/Stomach-crunch.jpg\" alt=\"Stomach crunch_activ living community\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><span style=\"font-weight: 400;\">This exercise is the most effective way to make your thighs and abdominal core more muscular.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the classic core strengthening exercises, stomach crunches, can help you enhance and tone your body abs.<\/span><\/p>\n<p><b>Steps to do this exercise:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on an exercise mat\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your legs in the air and fold them at a 90-degree angle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your upper body off the mat to meet your knees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go back to the initial position and repeat this exercise 10-20 times<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If this is too intensive or you are just starting, do variations of this exercise by leaving your legs flat on the mat and lifting your upper body to where your knees would be. Consider talking with your doctor if you have lower back pain. Start slowly with a few reps.\u00a0<\/span><\/p>\n<h3><strong>Bridge exercises<\/strong><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-69653 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2023\/08\/Bridge-exercise-.jpg\" alt=\"Bridge exercise_activ living community\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><span style=\"font-weight: 400;\">The bridge <a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2023\/01\/11\/5-fun-exercises-to-help-you-complete-your-fitness-resolution\/\"><strong>exercise<\/strong> <\/a>is one of the most effective core strengthening exercises for enhancing your glutes and hamstrings. This will also help you to improve your core stability.\u00a0<\/span><\/p>\n<p><b>Steps to do this exercise:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying flat on your exercise mat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Utilize the strength of your pelvic muscles to lift your back as far off the floor as possible<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your arms should be positioned by your side and firmly on the floor while raising your midsection\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 20-30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips and return to the original position<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bridge exercises are one of the best exercises to build core strength and stretch your posterior chains, hip adductors and hamstrings. Bridge exercises can also help you manage chronic back pain.\u00a0<\/span><\/p>\n<h3><strong>Side plank exercises<\/strong><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-69656 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2023\/08\/Side-plank.jpg\" alt=\"Side plank_activ living community\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><span style=\"font-weight: 400;\">The side plank exercise is one of the best exercises to strengthen core strength and oblique abdominal muscles, as these muscles are not worked at all during ab exercises like plank or stomach crunches.<\/span><\/p>\n<p><b>Steps to do this exercise:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get on your side and support your body with one arm<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 10-15 seconds while inhaling and exhaling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Come back to the starting position slowly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the same process with your alternate hand<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Practising side plank exercises will enhance the health of your abdominal muscles and contribute to muscle gain in your upper body.<\/span><\/p>\n<h3><b>Leg raise exercises<\/b><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-69661 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2023\/08\/leg-raise-exercise_activ-living-community-1.jpg\" alt=\"leg raise exercise_activ living community \" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><span style=\"font-weight: 400;\">Leg raise exercises can help you enhance your outer thighs, muscles and hips. This will allow you to develop a better range of motion in your hips, resulting in better stability.\u00a0<\/span><\/p>\n<p><b>Steps to do this exercise:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your exercise mat\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your upper body flat on the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lift your legs as far as possible and keep them close together<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You will feel the muscles in your core stretch and contract<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be mindful of your breathing patterns. Make sure you breathe slowly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue this as much as you are comfortable, then return to the original position<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Leg raise exercises can be an excellent option for physical exercise to work inactive muscles due to sitting for long periods.\u00a0\u00a0<\/span><\/p>\n<h3><b>Standing side stretch<\/b><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-69657 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2023\/08\/Standing-side-stretch.jpg\" alt=\"Standing side stretch_activ living community\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><span style=\"font-weight: 400;\">Standing side stretch is one of the most effective and basic stretch exercises, which can help stretch your spine and the oblique.<\/span><\/p>\n<p><b>Steps to do this exercise:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet apart<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at the waist to your right side while raising your left arm over your head<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Just bend as much to the side as your body naturally and comfortably allows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the initial position after performing some reps<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This exercise is a must for you if you are a beginner. It will improve your body&#8217;s posture and support muscles around your spine.\u00a0<\/span><\/p>\n<div class=\"key-takeaway__content-wrap\">\n<h3><\/h3>\n<h3 class=\"key-takeaway__sub-heading\">Key Takeaways<\/h3>\n<div class=\"key-takeaway__content\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your core muscles consist of your abdominal muscles as well as the muscles that surround your back and pelvis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Strengthening your core through targeted exercises can enhance the strength of your abdominal muscles and improve the overall coordination of your core.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Some of the best exercises for core strengthening include stomach crunches, bridge exercises, and side planks.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more in<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/diet-and-nutrition\/\"> <b>nutrition<\/b><\/a><b>,<\/b><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/health-and-fitness\/\"> <b>fitness<\/b><\/a><b>,<\/b><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/mindfulness\/\"> <b>mindfulness<\/b><\/a><b>, and<\/b><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/lifestyle-conditions\/\"> <b>lifestyle conditions<\/b><\/a><span style=\"font-weight: 400;\"> like Asthma, Blood Pressure, Cholesterol, and Diabetes.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>You may also be interested in the following blogs:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a 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and&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6,4226],"tags":[645,3924,650,648,3923,646,654,653,651,652,655,656,647,649],"class_list":["post-3097","post","type-post","status-publish","format-standard","hentry","category-health-and-fitness","category-strength-training","tag-5-exercises-to-strengthen-your-core","tag-best-exercises-to-strengthen-core-exercises-to-build-core-strength","tag-bridge-exercises","tag-bridge-exercises-to-strenthen-your-core","tag-core-strengthening-exercises","tag-exercises-to-strengthen-your-core","tag-led-raise-exercises-to-strengthen-your-core","tag-leg-raise-exercises","tag-side-plank-exercises","tag-side-plank-exercises-to-strengthen-your-core","tag-standing-side-stretch","tag-standing-side-stretch-for-strengthening-your-core","tag-stomach-crunches","tag-stomach-crunches-to-strengthen-your-core"],"acf":[],"yoast_head":"<!-- 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