The Best Core Exercises for All Fitness Levels

Exercises such as bridges, crunches, and planks engage the various core muscles. Working these muscles can improve a person’s mobility

Whether you’re pushing a grocery cart or putting on shoes, you use your core to accomplish a lot of everyday activities. It also affects your balance, posture, and stability.

Contrary to popular belief, your core doesn’t just include your abdominal muscles. It also consists of muscles in your back and around your pelvis.

Your core, or trunk, includes your:

• Erector spinae: The erector spinae is a group of three back muscles that extend up your trunk. It helps you stand up straight after bending over, as well as bend sideways and rotate your head.
• Rectus abdominis: When you bend สมัคร ufabet forward, you use an abdominal muscle called the rectus abdominis. It’s sometimes called the “six pack” muscle.
• Obliques: Your internal oblique and external oblique help you rotate or bend your trunk.
• Transverse abdominis: The transverse abdominis. Which wraps around the front and side of your trunk, stabilizes your pelvis.
• Multifidus: The multifidus in your back supports your spine.

Other muscles that make up your core include your:

• pelvic floor
• diaphragm
• glutes
• muscles that attach to the pelvis (hamstrings, hip flexors, and hip adductors)

Keeping these muscles strong helps stabilize your body, support your spine, and enhance your overall fitness.

Bridge

This pose activates your glutes to lift your hips. Which helps train your core while toning your butt and thighs.

1. Start on your back. Bend your knees and plant your feet on the floor at hip width. Place your hands at your sides, palms down.
2. Tighten your core and glutes.
3. Raise your hips until your knees are in line with your shoulders.
4. Hold for 10 to 30 seconds.
5. Repeat 3 to 5 times.

Crunch

Crunches are a classic core-strengthening move. The act of lifting your upper body works your abdominal muscles.

If you have occasional low back pain, do crunches with care move slowly and start with just a few reps.

If your low back pain is chronic, talk with a certified trainer or healthcare professional before attempting this classic crunch. It may not be the best option for you.