7 Core Workouts to do to Strengthen Your Core

TL:DR Summary

• Planks: A staple for core strength, also tones glutes and hamstrings.
• Body Saw: Enhances plank benefits with dynamic movement for deeper engagement.
• Wheelbarrow: Shoulder and core workout, requires caution to avoid back strain.
• C-Curve: Intense abs workout, focuses on maintaining constant muscle tension.
• Side Bend: Targets obliques and core, also engages arms and back.
• Plank Tap: Adds an upper body challenge to traditional planks, stabilizes core.

Introduction

In the aesthetics and wellness industry, I’ve discovered that a strong core is more than just about having a nice-looking midsection. It’s the foundation of overall strength, stability, and performance. Whether I’m advising clients at Wellaholic or crafting holistic treatment plans, the importance of a robust core comes up time and again.

That’s why I’m excited to share seven core workouts that I’ve found effective not only through research but also from feedback from our community.

These exercises are designed to strengthen your core, enhance your posture, and improve your physical health. So, let’s dive in and explore these workouts that can transform your core strength.

Why You Should Try to Get a Strong Core

Having a strong core is like having a powerful engine that drives all your daily movements. With over 10 years of experience as an aesthetic professional, I have witnessed how a weak core can cause bad posture, back pain, and lower a person’s confidence. That’s why I always emphasize to my clients at Wellaholic the importance of strengthening their core muscles.

Your core is the centre of every movement you make, from the moment you get out of bed to when you bend down to pick something up. When your core is strong, it acts like a natural corset, providing support to your spine and promoting good posture. This not only helps you look better, but also reduces the risk of back pain and injuries.

Many people believe that doing crunches will give them a strong core, but in my experience working with clients, I have found that this is not entirely true. But the core is so much more than just your abs. It includes muscles in your back, pelvis, and hips too. That’s why at Wellaholic, we incorporate exercises that target all these muscle groups, like planks, bridges, and bird dogs. By strengthening the entire core, you develop better balance, stability, and overall functional strength to power your everyday life.

How Should Core Exercises Work?

As an aesthetics expert with over a decade of experience, I’ve learned that effective core exercises engage all the key core muscle groups simultaneously. This includes the rectus abdominis (six-pack abs), transverse abdominis (deep core muscle wrapping around the waist and spine), and the internal and external obliques on the sides of the abdomen.

When I work with clients at Wellaholic, I emphasize core exercises that fire up the abs, obliques, lower back and hip muscles all at once. This balanced approach not only improves core strength and stability, but also helps prevent injuries. Isolating individual core muscles is less effective than functional movements that integrate the entire core.

My advice is to focus on core exercises like planks, bridges, bird dogs, and pallof presses that challenge you to brace your entire midsection. Aim for 2-3 core workouts per week, either as standalone sessions or integrated into your overall fitness routine. With consistency and proper form, a strong, stable core is achievable for anyone willing to put in the work.

1. Planks

I’m sure this is where some of us want to wriggle out of (me). As you do planks, you’re working your core, your hamstrings, and your glutes. By training those muscles, you’re not only building your strength and endurance but improving your balance and supporting better posture as well.  

The steps: 

• Place your palms on the floor, or your forearms for a better workout. Your elbows should be directly below your shoulders. Keep your palms facing forwards, so your arms are parallel with each other.  
• Extend your legs, and just place your toes on the floor. Now, your body should form a straight line from your shoulders all the way to your heels. 
• Hold your core, and work your glutes and quads. You should tuck your tailbone, but only a little so your lower back remains straight.  
• You should keep a straight line; check if your hips are dropping to the floor, or if your butt is heading to the ceiling. 
• Keep your neck in a neutral position, so don’t lower your head. Keep your gaze on your hands. 
• Hold for 1 minute at first. You can increase the duration as you get stronger. 

2. Body Saw

When you’re doing the body saw, you’re basically sawing back and forth from your plank position. As with the plank, you have to tuck your tailbone and keep your hips up and don’t let it drop to the floor. 

The steps: 

• Place your toes on a towel, and get into a plank either on your palms or your forearms. Remember to keep your elbows directly below your shoulders, and your palms facing forwards to keep your arms parallel. 
• Push your palms and forearms, so you can slide backwards. Try and move as far backwards as you can while keeping your core engaged. 
• Then pull your body forward with your arms so you can return to the original position, and repeat the core exercise. 

3. Wheelbarrow

Here’s a core workout that’s a little more difficult, since you’ll be utilising your shoulder stabiliser muscles as well. But when you’re doing the wheelbarrow, you have to be mindful; you might be in danger of straining your lower back. You can just use a tower or the towel if you don’t have gliding discs or the old school ab roller. 

The steps: 

• Get on all fours, and get your tower under your hand. Keep your back flat by engaging your core and tucking your tailbone in (just like in the plank). 
• Slowly push your hands to the front. Bear in mind that you have to keep your arms straight.  
• While keeping your torso in the plank position, try to glide as far forward as you can. 
• Lastly, get back to the original position by pressing into the floor and pulling your arms back. 

4. C-Curve

This core exercise just uses the most intense part of the sit-up. You’re actually strengthening your abs as you hold them with constant tension. If you’re worried about straining your back, you could switch to the C-Curve instead, where your spine is lengthened because you’re keeping your tailbone tucked. 

The steps: 

• Sit on your tailbone on the floor. Your knees should be bent and your feet should be planted on the floor. 
• Round your spine and tuck your tailbone in. Lower your torso as if you’re lowering it after you finish a set of sit-ups. 
• About halfway before you reach the floor, stop. Hold and engage your core and your quads. 
• You can let your hands hold onto the area just above your knees. If you want more of a challenge, you can just hold your arms out in front of you. 

5. Side Bend

It’s one of the well-rounded core workouts out there. The side bend pushes you to work not only your obliques and core muscles but your arms and back too. If you do it right, you’ll probably feel the burn not long after your first rep. 

The steps: 

• Start your rep with a side plank: place your right palm on the floor, right below your right shoulder. Stagger your left feet in front of your right feet. For a bigger burn, you can even stack your left foot on top of your right. You can just let your left arm hang on your left. 
• Dip your hips towards the floor and lift it up. Keep your core and butt engaged. 
• That’s one rep. Then repeat your reps on your left side too. 

6. Plank Tap

Here’s another way to ramp up the burn for your planks. The trick? You need to do this without rocking your hips from side to side.  

The steps: 

• Begin with a plan: keep your palms flat on the floor, and your hands shoulder-width apart. Remember to keep your shoulders stacked directly over your hands. 
• While holding your hips steady, tap your right hand to your left shoulder and vice-versa. 
• You have to avoid rocking your hips from side to side. Keep your engagement with your core and glutes.

7. Leg Raises

If you want to target your lower abs, try a few reps of this core exercise to feel the burn. It’s great when you’re sitting at home all day because it helps strengthen and add flexibility in your hip flexors. By increasing your hip mobility, you’ll be able to be even lighter on your feet once you come out of the Circuit Breaker. 

The steps: 

• Lie straight on the floor, you can either keep your hands at your sides. Or tuck them underneath your hips if you need extra support. 
• Raise your legs slowly until your feet are facing the ceiling. Keep your legs together and lengthened. 
• Then slowly lower your legs back to the floor, but don’t let them touch the floor. Keep your legs just a few centimetres off the floor. And then you start over. 
• When you do leg raises, you have to keep your lower back flat on the floor so you’re not straining your lower back. If you’re having trouble with that, you don’t need to lower your legs as far. 

Conclusion

Strengthening your core is key. It’s not just about getting a toned belly. A strong core supports your whole body. It makes everyday tasks easier and boosts your performance in sports. Plus, it helps prevent injuries. I’ve seen how a solid core can transform someone’s posture and confidence.

Here are seven core workouts to try. Start with planks. They’re simple but effective. Then, add bicycle crunches for variety. Don’t forget leg raises. They’re tough but worth it. Include Russian twists for some fun. Remember, consistency is your friend. Do these workouts regularly, and you’ll see results.

A strong core is like the foundation of a house. It supports everything you do. With these workouts, you’re building a solid base. So, keep at it. Your body will thank you.

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7 Core Workouts to do to Strengthen Your Core