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Core stability exercises can be really effective for building strength and stability. These exercises strengthen the core muscles, which include the abdomen, back, and the muscles around the pelvis, and make it easier to undertake any type of physical activity.
You utilize these muscles almost every day, whether you're walking, standing, balancing, getting up from bed, or simply sitting - the core muscles stabilize to keep the body stable and supported in every movement. Over time, with age or inactivity, the core muscles can also weaken and lead to certain health conditions and even cause body pain.
The good news, though, is that you can strengthen these muscles with core stability exercises that work from the shoulders to the hips. To help you get started, read on for the best exercises you can do for a strengthened core and toned abs.
Top core stability exercises for strength and stability
Try the following exercises a few times a week, or simply include them in your full body strength training routine for a balanced workout session. Focus on your form and make sure you perform each move correctly. Let's get started:
#1 Forearm plank
The forearm plank is one of the best core stability exercises you can do to strengthen and stabilize your core muscles.
Holding the plank position not only strengthens but also improves endurance in the back, abs, and core and targets the hamstrings and glutes too. Practicing a forearm plank supports posture and boosts body balance as well.
To do a forearm plank:
- Get on all fours with your forearms on the floor or mat and elbows directly under the shoulders. Ensure that your hands face forward and the arms are parallel.
- Extend your legs behind, and rest your toes straight on the floor. Make sure your body forms a straight line from your heels to your shoulders.
- Squeeze your glutes, core, and quads, and keep your back straight and stable.
- Keep your neck neutral, and hold the position for a few seconds.
#2 Glute bridge
The glute bridge is also among some of the most beneficial core stability exercises. It strengthens the core and activates the glutes while also strengthening the buttocks and thighs.
To do a glute bridge:
- Lie on your back on a mat with your feet on the floor and knees bent. Keep your feet at a hip-width distance. Position your hands on the sides with your palms facing down.
- Tighten the glutes, and keep the abs engaged throughout the move. Lift your hips as high as you can or till your knees get in line with your shoulders.
- Hold the position, and slowly lower back down.
- Repeat the exercise.
#3 Stability ball tuck
The stability ball tuck is an excellent ab exercise with a ball that conditions the core as well, but to do the exercise, you need to balance your body.
To perform astability ball tuck:
- Take a high plank position with your hands under the shoulders and abs tight and engaged.
- Place your feet on top of a stability ball, and balance your body.
- Use your core muscles to slowly pull your knees towards your chest while rolling the stability ball towards you.
- Return to the starting position, and repeat the exercise.
#4 Bird dog
The bird dog is one of the most productive core stability exercises that engages and targets both the back and abdominal muscles. Moreover, it’s an exercise that helps improve body balance, stability, and coordination.
To perform the bird dog:
- Take a position on all fours, with the knees below your hips and hands below your shoulders.
- Engage the core muscles, and lift your left leg to hip level. At the same time, extend your right arm straight in the front to your shoulder level.
- Keep your spine neutral, and do not allow your back to curve.
- Hold the position for as long as you can, and return to the starting position. Repeat the exercise on the opposite side.
#5 Barbell roll out
Rollouts are excellent core stability exercises that challenge and strengthen the entire core muscle. This is quite an advanced stability exercise, so it should not be attempted by beginners.
To do a barbell roll out:
- Place a barbell in front of you, and load it with the appropriate weight.
- Hold the bar using an overhand grip, and position your hands at a shoulder-width distance.
- Slowly roll the barbell forward as far as you can, and reverse the move. Make sure to roll out to a distance that feels challenging for the core, but don’t force yourself.
- Continue for a few reps.
Repeat all the aforementioned core stability exercises at least ten times and aim for three sets. As the core muscles strengthen and you gain more power, move up to 15-20 repetitions.
While these exercises are safe and result-worthy, if you have back pain, arthritis, osteoporosis, or any other health concerns, consult a doctor before adding them to your ab workout routine.
