Building a strong, functional core is no small feat. It can be easy to neglect, but our core is responsible for so much of our daily functioning, playing a role in posture, stability, and even lower back pain, according to the Mayo Clinic. Whether you’re looking to strength train, trying to relieve pain, or just want to be comfortable doing your day-to-day responsibilities, ab-strengthening exercises are the perfect place to start (and they don’t even have to take that long). To get you started, we spoke to certified trainers about the best core-strengthening exercises you can incorporate into your routine – no equipment necessary.
“Strengthening a weak core is something that can be massively helpful,” says Richard Wilcock, MS, CSCS, personal trainer and owner of Flagship Fitness in the UK. “It can help relieve back pain, help prevent slips and falls, and make other exercises easier.” This is another reason why core-strengthening exercises are so fundamentally important. A stronger core is good for so much more than just strength training.
What Are Core Muscles?
Your core encapsulates more muscles than you might expect. “Your core is composed of many muscles in the abdomen, hips, back, butt, and legs,” said Sean Alexander, ACE-certified personal trainer and the CEO of Simple Approach, in a previous interview with POPSUGAR. “It’s necessary to work all of these muscles when training your core.” Here’s a quick overview of your main core muscles and what they do:
- Rectus abdominis: These are known as your “six-pack” muscles, or what we typically think of as our abs. They run along the front of your stomach and are the top layer of your core. The rectus abdominis helps your torso flex or bend forward (think: like a crunch).
- Transverse abdominis: Your transverse abdominis is sometimes called your “deep core.” It’s located under your ribs and above your pelvis, wrapping all the way around your torso beneath your rectus abdominis. This muscle helps to stabilize and support your internal organs as well as your spine and pelvis.
- Obliques: Your oblique muscles are the muscles that wrap around the sides of your abs. Their job is to rotate your torso, help it bend from side to side, and also provide stability.
- Multifidus: Your multifidus is a series of triangular clusters of muscle on either side of your spine that serve to support your back. These muscles help you arch, tilt, and bend your back.
- Erector spinae: Your erector spinae are the long muscles that extend up your back on either side of your spine. They help you straighten your back and rotate your torso.
- Diaphragm: Your diaphragm is the dome-shaped muscle directly below your lungs that plays a major role in breathing. When you inhale, the muscle contracts to pull air into the lungs; when you exhale, it relaxes, returning to its full size to push the air out.
- Pelvic floor muscles: Your pelvic floor muscles form a “hammock-like sling of support” beneath your pelvis, said Christine King, DPT, PRPC, physical therapist lead for Hoag’s Pelvic Health Program, in a previous interview with POPSUGAR. Your pelvic floor controls the sphincters of your bowel and bladder to prevent incontinence (leakage); supports your spine as well as your uterus, bowel, and bladder; and is involved in sexual function and orgasm intensity.
- Glutes: Your glutes (including gluteus maximus, medius, and minimus – just to name a few) are the muscles in your butt. Their job is to help move your hips and stabilize your pelvis to keep you balanced.
Your core muscles play a big role in supporting and stabilizing your spine and pelvis. When your core muscles begin to weaken, it can lead to various types of injuries, back pain, and pelvis misalignment issues. You’ll be able to tell if your core is weak if you’re struggling with core stability moves such as planks, glutes bridges, and dead bugs.
Ahead, check out core-strengthening exercises that trainers recommend, learn why they work, and get step-by-step instructions for how to complete each one. Add these beginner-friendly core-strength exercises into your workouts to start building strength and stability in your abs, glutes, obliques, and beyond.
