How to Build your Core Muscles with Strength Exercises

Core muscles are largely responsible for the bulk of your physical movements and simple, everyday tasks. Building core strength has endless health benefits as well as improving your overall fitness, but core muscle strength exercises are so much more than just ab crunches. Instead, the best core-building exercises are those that target your core in various ways and from different angles. In the below guide, FS8 experts have rounded up their favourite tips to help you build a strong core using a combination of FS8 workouts that incorporate yoga, pilates, toning and strength exercises. 

The benefits of building core strength 

Your core comprises the muscles around your stomach, hips, pelvis and lower back. This muscle group is what links your upper and lower extremities, and is responsible for stability, posture and balance.1 We can’t overstate the importance of your core muscles; they drive all the body’s movements, protect the spine from weight baring and transfer force between the lower and upper body.  

If you can increase core strength, you can also enhance stability, postural control and balance, and consequently safeguard your body against injury.¹ Slouching and sedentary behaviours can lead to muscle fatigue and tension which can cause poor posture (and thus back pain, rounded shoulders, spinal issues, etc.).² By boosting your workout regime with exercises to build core strength, these muscle groups will do your ‘heavy lifting’ and take the pressure off your spine to ultimately improve posture.  

Best exercises to strengthen core muscles 

We know that good core strength plays a huge role in our overall physical health and fitness, so how can we work on improving these muscles? FS8 group fitness classes include a combination full-body toning, static and dynamic yoga poses, mat and reformer pilates and core strength workouts to help you build a strong core. From beginner movements to more advanced core muscle strength exercises, let’s unpack 10 core exercises that you can incorporate into your fitness routine at home or at your local FS8 studio. 

Plank 

Whether you love or dread the plank, there’s no denying the impact of this core-building exercise.  

1. Rest your forearms parallel on the floor, shoulder-width apart and elbows underneath your shoulders.  
2. Your legs should be stretched out behind, hip-width apart.
3. Keep your spine neutral, your body in a straight line, and ensure your weight is balanced on your elbows and balls of your feet.  Fuel up: When and what to eat before exercise 
4. Hold for 30 seconds. 

Side plank 

This modified version of a traditional plank works the obliques and keeps the pressure off your back. 

1. Lie on your side with your legs extended and stacked from hip to feet. 
2. Make sure to align your arm directly under your shoulder with weight placed on your elbow. 
3. Hold for 15-30 seconds, then swap sides. 

Bridge prose 

The bridge pose is great exercise to increase core strength and a staple yoga pose for back pain.   

1. Start by lying on your back with your knees bent, placed hip-width apart. 
2. Engage your stomach muscles, raise your hips and squeeze your buttocks.  
3. Hold for several deep breaths, increasing as your gradually continue the exercise. 

Dead bug 

This is one of the best core-building exercises for beginners that targets some of your deeper your abdominal muscles. 

1. Lie flat on your back with legs and arms outstretched. 
2. At the same time, bend one knee towards your torso and raise your opposing arm at a 90-degree angle. 
3. Alternate movements with opposite limbs. 

Reverse crunch 

A little friendlier than your typical sit-up, the reverse crunch targets your core muscles while keeping the strain off your neck. 

1. Lie on your back with your arms by your sides. 
2. Bend your knees so that you’re in tabletop position (your knees should be at a 90-degree angle). 
3. Squeeze your abdominal muscles and raise your legs, lifting your hips so your knees go to your chest but your upper body stays planted on your mat. 
4. Maintaining tabletop position, lower your feet to the floor. Make sure your movements are slow, controlled, and your core is engaged.  

Leg lifts

Another solid exercise that works your abs, hip flexors and obliques while lying on your back.  

1. Lie on your back with your legs stretched out and feet together. 
2. Keeping your upper body planted on the floor, lift your legs 90 degrees (your body should form an L-shape). 
3. Lower legs back to the floor with feet flexed. 
4. Perform 2-3 sets and 10-15 reps. 

Russian twist 

This rotational movement is one of our favourite core muscle strength exercises and it’s also great for people who engage in sports outside of FS8 classes. You can do this exercise with your body weight or a weighted medicine ball for more resistance. 

1. Sit on your mat, with your knees bent at a 90-degree angle. 
2. Next, lean back slightly and elevate your feet off the floor (about 45 degrees. 
3. Twist your torso from side to side, keeping your neck in neutral position. Try this for 1 minute. 

Bird dog 

This core exercise is almost like an inverted dead bug, though it focuses on some of your back core muscles and glutes. Great for improving posture and core strength. 

1. Begin on all fours. 
2. Simultaneously raise your opposite arm and leg (stretching the arm straight in front and raising the leg straight back). 
3. Hold for 5-8 seconds, keeping the spine neutral and core activated. 
4. Switch limbs and repeat the movement.  

Dumbbell side bends 

As the name suggests, this core muscle strength exercise requires the use of dumbbells and targets your internal and external obliques.  

1. Holding a dumbbell in your right hand, stand with your feet at shoulder or hip-width apart and keep a slight bend in your knees to avoid strain.  
2. Bring your left hand to your hip, then lower your dumbbell so you feel a nice stretch in your left oblique.  
3. Hold for a second and then resume your standing position. 
4. Complete 2-3 sets of 10-15 reps on each side. 

Ab wheel roll-out 

This core-building exercise might be a little more advanced but a great one to work up to when you want to challenge and tone your body. You will need an ab roller for this movement. 

1. Kneel on a mat or a soft carpet surface to protect your knees. 
2. Place the ab roller in front of you and roll it out to stretch your body into a straight position. Pause here for a few seconds. 
3. Roll the ab roller back into your original position. Slow, precise motions will help you get the most out of this exercise. 

We hope you feel empowered to try these exercises to build core strength. Up next, discover how you can also use yoga and pilates for balance. 

^{1   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6110226/
2  https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/posture}