Unleash Your Core Strength with These 6 Non-Traditional Exercises
When most people think about core exercises, crunches and sit-ups may come to mind. However, these traditional exercises are not the only ways to strengthen your core. In fact, there are many exercises that can effectively target your abs, back, and glutes, while also helping to alleviate back pain and improve your overall fitness.
Planks - More than just a static hold
Planks are a classic core exercise, but did you know that there are many different variations that can target different parts of your core? In addition to the traditional forearm plank, try adding in side planks, reverse planks, and plank jacks to your routine.
Research shows that planks are an effective exercise for strengthening your entire core, including your abs, back, and glutes. A study published in the Journal of Strength and Conditioning Research found that planks activated the rectus abdominis, internal obliques, and erector spinae muscles to a greater degree than crunches.
Dead Bugs - A funny name for a serious exercise
Dead bugs are a simple but challenging exercise that targets your abs and helps improve your coordination. To do a dead bug, lie on your back with your arms and legs in the air, then lower one arm and the opposite leg towards the ground while keeping your core engaged. Repeat on the other side.
Research published in the Journal of Orthopaedic & Sports Physical Therapy found that dead bugs were an effective exercise for targeting the transverse abdominis, which is an important muscle for stabilizing your spine and preventing back pain.
Bird Dogs - Strengthen your back and glutes
Bird dogs are another exercise that targets your core, back, and glutes. To do a bird dog, start on your hands and knees, then extend one arm and the opposite leg while keeping your core engaged. Repeat on the other side.
Research published in the Journal of Sports Rehabilitation found that bird dogs were an effective exercise for strengthening the erector spinae muscles, which are important for maintaining good posture and preventing back pain.
Cable Rotations - Add some resistance to your core training
Cable rotations are a more advanced core exercise that uses resistance to target your obliques and improve your rotational strength. To do a cable rotation, stand facing a cable machine with the handle at chest height, then rotate your torso to pull the handle across your body.
Research published in the Journal of Strength and Conditioning Research found that cable rotations effectively targeted the internal and external obliques.
Glute Bridges - Target your glutes and core at the same time
Glute bridges are a popular exercise for targeting the glutes, but did you know that they also engage your core? To do a glute bridge, lie on your back with your knees bent and feet flat on the ground, then lift your hips off the ground while squeezing your glutes and engaging your core.
Research published in the Journal of Sports Science & Medicine found that glute bridges were an effective exercise for activating the rectus abdominis and external obliques.
Swiss Ball Rollouts - Challenge your stability and core strength
Swiss ball rollouts are a challenging exercise that targets your entire core, as well as your shoulder and arm muscles. To do a Swiss ball rollout, start in a plank position with your hands on a Swiss ball, then roll the ball forward while keeping your core engaged.
Research published in the Journal of Strength and Conditioning Research found that Swiss ball rollouts were an effective exercise for targeting the rectus abdominis and external obliques, as well as the
Incorporating a variety of core exercises into your workout routine is important for building a strong, stable core. From planks to Pilates, there are many effective exercises to choose from. Remember to focus on proper form and alignment to maximize the effectiveness of each exercise. And if you're unsure about how to perform an exercise, don't hesitate to consult with a personal trainer or fitness professional. With consistency and dedication, you can strengthen your core and improve your overall fitness and health.
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References:
McGill, S. M. (2010). Core Training: Evidence Translating to Better Performance and Injury Prevention. Strength & Conditioning Journal, 32(3), 33–46. https://doi.org/10.1519/SSC.0b013e3181d67f5a
Akuthota, V., & Nadler, S. F. (2004). Core strengthening. Archives of Physical Medicine and Rehabilitation, 85(3), S86–S92. https://doi.org/10.1016/j.apmr.2003.12.005
Kim, J., & Kim, D. (2013). The effects of Pilates exercise on trunk and shoulder muscle strength and endurance in female college students. Journal of Physical Therapy Science, 25(6), 761–763. https://doi.org/10.1589/jpts.25.761
