The Best Core Strengthening Exercise Ever
For a great core strengthening exercise you just cannot go past the plank. There is simply no better exercise to tighten up your core muscles. And when you have mastered the plank (aka- bridge or hover) there are plenty of variations to try out!
But firstly it will help to know what your core is and why we need to strengthen it! Your core muscles are the ones that sit under neath your ab muscles. Your 'six-pack' ab muscles sit on the out side and they are the ones that you see when you strip the fat back.
This core strengthening exercise works the muscles that are deeper in, and sit behind your ab muscles. They also run all the way around your side under your obliques and around to your lower back. Which brings me to the reason for tightening the core. The number one reason is to hols that area in tight like a belt and to protect your lower back.
So here is how to perform the best core strengthening exercise –the plank.
1- You will perform the plank resting on your forearms and toes in a horizontal position facing the ground. Your body has to be in a complete straight line from your shoulders right down to your ankles.
2- Tense you stomach muscles by drawing them in and slightly up. Make sure you don't push your stomach out. For this core strengthening exercise to work, you have to turn the core on in the same way you would tense your stomach if you were about to be punched in the stomach. So you draw you belly button in and slightly up. You must be able to breathe still!
3- From this position you have to try and hold your body there for as long as you possibly can. Try and beat your time each training session. Then we can look at another, or a variation of this core strengthening exercise.
4- If your back gets sore it is because your lower back is dipping towards the ground. So either; your core muscles are not turned on or they are fatigued and need a rest before doing another plank.
5- To stop this happening you need to tilt your pelvis so the front top bones get as close as possible to your ribs. Almost like you are doing a crunch in mid air. Leave your lower back up and try to tuck your bum under as if you are crushing a watermelon in between your ribs and your hips where your stomach is.
That is the ultimate core strengthening exercise ever invented. It takes a little practise but once you have it you can turn those same muscles on throughout the day (like right now!) and have a tighter, stronger, sexier mid-section, and a pain free, safer, stronger back.
Work harder, work smarter
Kieran Sernig