Core Muscle Exercises


Are you looking for some effective core muscle exercises? Well, here you can find a selection of exercises that you can include in your workout.

Core Muscle Exercise 1: Pike/ Jack knife

MAIN MUSCLE WORKED: Transverse abdominus, deltoids

EQUIPMENT: Stability ball

PREPARATION: Roll forward into a push up position with hands on ground directly under shoulders and place your shins or feet on top of the exercise ball.

EXECUTION: Slowly raise your butt up in the air (inverted V-shape) by bending the knees to the chest and crunch your abdominals in tightly while flexing your midsection at the top of the movement. Slowly lower your body down to the starting position and repeat.

POSTURAL CUES: Keep core contracted and bend knees to start then progress to straight legs.

Core Muscle Exercise 2: Bridge Twists

MAIN MUSCLE WORKED: Transverse abdominus, internal oblique

EQUIPMENT: Stability ball, weight plate

PREPARATION: Using a large exercise ball, place back on the ball with your feet placed firmly on the floor and hips lifted in bridge position. The lower back should be centred on top of the ball with feet hip distance apart. Hold a weight plate with both hands directly over the shoulders.

EXECUTION: Lifting one shoulder off the ball, rotate from side to side and move the plate with the arms, increasing range as you gain strength and stability

POSTURAL CUES: Contract your midsection throughout the entire exercise as you twist from side to side.

Core Muscle Exercise 3: Plank

MAIN MUSCLE WORKED: Transverse abdominus

EQUIPMENT: Mat

PREPARATION: Lie on elbows on the mat with toes on mat, ready to lift the body.

EXECUTION: Lift the stomach, hips and legs by pulling the belly button inwards. Do not round the upper back when lifting the hips and maintain a straight line (plank) for at least ten seconds. The only point of contact with the mat is the toes, elbows and forearms.

POSTURAL CUES: Do not arch back.

Core Muscle Exercise 4: Bicycle Crunches

MAIN MUSCLE WORKED: Transverse abdominus, internal oblique, external oblique

EQUIPMENT: Mat

PREPARATION: Lying on back on the mat.

EXECUTION: Legs bent with feet in air and hands either across chest or behind head. Lift neck and head and get body into a crunch position to start then twist one shoulder towards opposite knee, keeping the other shoulder on the mat. The opposite knee should be bent towards the shoulder. Repeat on other side and develop a cycling motion for the remainder of the repetitions.

POSTURAL CUES: Keep lower back on mat and do not pull on head.

Core Muscle Exercise 5: Plank To Push Up Position

MAIN MUSCLE WORKED: Transverse abdominus, internal oblique, external oblique

EQUIPMENT: Body weight

PREPARATION: Raise body into plank position on elbows

EXECUTION: Moving one arm at a time when you make transition from elbows to hands, keeping body as stable as possible. Start in plank, lift left elbow and place left hand under shoulder then lift right elbow and place right hand under shoulder. From push up position, lower left elbow down to mat and right elbow to return to plank and repeat required repetitions.

POSTURAL CUES: Keep body stable without movement.

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