Many people mistake core workouts as just working out your abdominal muscles. Your core is actually made of 29 muscles in your midsection.
The core supports the spine, which is why strengthening these muscles is so important. A strong core will help with posture, back pain, and more. Functional core training is imperative to build a solid base for your body. This type of training emphasizes movements that your body will do daily while keeping muscles balanced and improving performance.
Add a few of these exercises to the end of your workouts to build up your core.
Farmer’s Walk: This simple movement works out not just your core but your upper body a well. Begin with your feet about hip-width apart. When you reach down to pick up the weights on each side, make sure you are tightening your lower back and abs. Stand up tall and walk several steps. Make sure to put down the weights before turning around and repeating on the other side.
Plank: The easiest way to describe a plank position is to compare it to a push-up. The pose is the same. Make sure your hands are directly under your shoulders. You’ll need to squeeze your core and glutes to hold the position.
Hollow Body Rock: Begin on your back with your legs extended and arms straight over your head. Point your toes and lift your legs off the ground. Next, lift your shoulders off the ground so that your body is in the shape of a banana. Rock back and forth while tensing your muscles. Remember to keep your neck neutral.
Bear Crawl Shoulder Tap: Begin by getting into a bear crawl position (on all fours with your knees lifted off the ground several inches). While you engage your core, tap your right shoulder with your left hand, and then switch. Try your best to not sway.
Dead Bug: Start by lying on your back with your knees bent at 90 degrees, so your calves should be parallel to the ground. Raise your arms directly up. Slowly lower your right arm and left leg at the same time to a hover slightly above the ground. Bring them back up to the original pose and now switch.
