Best Functional Core Exercises
The core is the foundation of your body, responsible for stability, strength, and power. Strengthening your core muscles doesn't just improve your athletic performance, but also helps you with everyday activities, reduces risk of injuries, and improves posture.
Here are some of the best functional core exercises that target all the key muscles in your core:
Plank
Target muscles: Transverse abdominis, rectus abdominis, obliques, erector spinae
The plank is a static exercise that engages almost every muscle in your core.
How to:
- Start in a push-up position, with your forearms on the ground and your body in a straight line from head to heels.
- Engage your core and keep your back flat.
- Hold this position for as long as you can.
Variations:
- Forearm plank
- High plank
- Side plank
- Plank with knee drive
Bird Dog
Target muscles: Erector spinae, obliques, glutes, and hamstrings
This exercise helps improve balance and coordination while strengthening your core.
How to:
- Start on your hands and knees.
- Extend one arm forward and the opposite leg back, keeping your back straight.
- Hold for a few seconds, then return to the starting position.
- Repeat on the other side.
Variations:
- Bird dog with a reach
- Bird dog with a hip hinge
Dead Bug
Target muscles: Transverse abdominis, obliques, rectus abdominis
This exercise helps improve core control and stability.
How to:
- Lie on your back with your knees bent and your feet flat on the floor.
- Raise your arms straight up towards the ceiling.
- Engage your core and slowly lower one arm and the opposite leg towards the ground, keeping your back flat.
- Hold for a few seconds, then return to the starting position.
- Repeat on the other side.
Variations:
- Dead bug with a twist
- Dead bug with a ball
Russian Twist
Target muscles: Obliques, rectus abdominis
This exercise helps strengthen your obliques and improve rotational stability.
How to:
- Sit on the floor with your knees bent and your feet flat on the ground.
- Lean back slightly, engaging your core.
- Twist your torso from side to side, touching the floor with your hands.
Variations:
- Russian twist with a medicine ball
- Russian twist with a weight plate
Side Bridge
Target muscles: Obliques, transverse abdominis, glutes
This exercise helps to strengthen your side core muscles and improve stability.
How to:
- Lie on your side with your body in a straight line from head to feet.
- Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
- Engage your core and lift your hips off the ground.
- Hold for a few seconds, then lower back down.
- Repeat on the other side.
Variations:
- Side bridge with a hip raise
- Side bridge with a leg raise
Important Tips
- Engage your core: Make sure to engage your core throughout every exercise to get the most out of it.
- Maintain proper form: Maintaining proper form is crucial to avoid injuries. If you're unsure about proper form, consult a professional.
- Progressive overload: As you get stronger, gradually increase the difficulty of your exercises by adding more repetitions, sets, or weight.
- Listen to your body: Don't push yourself too hard, especially when you're first starting out.
By incorporating these functional core exercises into your workout routine, you'll build a strong foundation for a healthy and active lifestyle.
