If you despise doing ab exercises like I do, then you probably also dread the end of your workout where it is often loaded with abdominal intensive strength movements. Crunches, planks, mountain climbers, and the like, can sometimes feel absolutely soul crushing. Especially if you’ve just finished a tough workout and are then expected to subject yourself to more torture all in the name of strong abs.
But there is good news. It doesn’t have to be all pain and suffering when it comes to your core exercises. Sometimes all you need to re-invigorate your workout routine is to learn a few new movements and incorporate exercises that you don’t often do. Core work can be fun (or at least bearable) AND beneficial, so you can work on building a strong center without the horror of an extensive ab circuit. Let’s get into it!
The Importance of a Strong Core
Having a strong core is important for many reasons. It helps protect and support your spine as you move throughout your day, making movements that require lifting a heavy load much safer. With a strong core, you can also expect improvement in balance and your ability to move through exercises in the gym safely.
Your core muscles are also important for maintaining good posture. Again, this helps protect your spine from excessive stress resulting from long-term sitting and/or standing. This will also indirectly affect your ability to breath optimally. If you have better posture, your body is primed to take more full, expansive breaths, and therefore provides your body with ideal levels of necessary oxygen.
Core is More Than Just Your Abs
Before we get into the exercises, it’s important to understand that your core extends far beyond your abdominal muscles. Your abs are certainly a major component of your core; however, your back, glutes, and pelvic floor also play a key role in trunk stabilization and muscular health. So, when approaching core exercises, make sure to incorporate movements that target both the front and the back of your body!
Now, without further ado, here are 5 core exercises you can add to your workout routine, that might actually be a little fun.
1. Pallof Press
For this exercise you will need a cable machine or a resistance band with the door anchor attachment. First, facing the anchor point, grip the cable or resistance band handle with both hands (I like to interlace my fingers). Pull the handle back towards your chest and then turn your body to one side, so that the anchor point is now to your side. Softly bend your knees and engage your core as your press the handle away from your chest, extending your arms completely but not locking out your elbows. Slowly, with control, pull the handle back into your chest. Repeat on both sides.
The Pallof press is known as an anti-rotational core exercise, as you must resist the pull of the resistance to one side. This promotes stability through your core, making every day functional lifting or twisting movements easy-peasy.
2. Front Squat
You might be thinking that this exercise slipped its way into the wrong blog article. But it’s true! While typically classified as a lower body exercise, the front squat is a great way to work your core. Because of the way your body is loaded in this exercise (anterior), it requires quite a bit of core strength to keep your torso upright and aligned properly.
Any kind of weight works great for this exercise. Most often you will see it performed with dumbbells, kettlebells, or a barbell. Rather than racking the weight across your shoulders, as in a back squat, the weight is racked on the front of your shoulders and chest. Once the weight is in place, perform a squat as normal, lowering as deeply as you can without significantly hinging forward at the hips.
3. Roman Chair Oblique Crunches
This exercise is a great way to stretch out your side-body while also building strength through the full range of motion that your obliques provide. On the Roman Chair, enter the machine so that one hip aligns with the padding. Place your feet in a staggered stance on the footrest, with your lower legs up against the leg pads. Reach your hands behind your head and keep your elbows wide and your chest open. Begin to bend laterally (towards the floor) as far as you can, then engage your abs to lift yourself back up into the starting position. Repeat on both sides.
4. Bird Dogs
In the same family as anti-rotation, the Bird Dogs works on anti-extension through your spine. This is a bodyweight exercise, so no equipment is needed. Begin in tabletop position. Extend one arm out in front of you while your opposite leg reaches behind you. The trick here is to keep your ribcage pulled in toward your spine so that you aren’t arching through your mid-spine. Additionally, keep your tailbone tucked down to prevent excessive sway through your low back. Repeat on both sides.
5. Standing March with Overhead Dumbbell Hold
While the name is a bit of a tongue twister, this is an excellent core exercise that just requires one dumbbell and a small amount of space.
Start standing with your feet about hip width apart and your dumbbell in one hand. Bend your knees softly, squeeze your core, and press the dumbbell overhead. Be mindful of keeping your shoulders away from your ears. While holding this position, lift one knee up to hip height, then lower, alternating between legs. Repeat while holding the dumbbell on the opposite side.
Find Your Center
These are just 5 exercises that you can incorporate into your routine to hopefully make core work a little less aversive. But this is just the tip of the iceberg! There are countless awesome core exercises that when combined with core workout equipment will help you get where you want to go. Use them to build strength and connect to your center, making all other movements that extends from your core that much easier.
