Exercises that increase core strength are all the rage among everyone from top athletes to fitness buffs and people who just want their bodies to be strong.
The Mayo Clinic recommends strengthening the muscles in your back, pelvis, hips and abdomen because they work together to maintain your balance and stability.
No special equipment is needed because any exercise that uses the trunk without support counts as a core exercise. Abdominal crunches qualify. Push-ups count too, as do push-ups on your knees or standing against a wall.
Want to work on your abs? Core exercises strengthen and tone abdominal muscles. To reduce belly fat, however, you need aerobic activity.
A strong core helps prevent lower back pain and muscle injuries, and makes it easier to do everything from swinging a golf club to tying shoes.
Core exercises don't take much time, especially at first. Gradually work up to 10 to 15 repetitions of each exercise two or three times a week.
Try these core exercises:
The glute bridge: Lie on your back with arms at your sides and knees bent. Lift hips until knees, hips and shoulders are in a straight line. Hold for two or three seconds.
Lateral pillar bridge: Lie on your side, propped up on one elbow. Lift your hip to make a straight line from ankle to shoulder. Hold for 15 to 30 seconds, then repeat on the other side.
Plank with arm lift: Start in a push-position. Without moving your torso, lift the left arm up and slightly to the left. Hold one or two seconds, then switch to the other arm.
