Core exercises include any exercise that involves or works your stomach (abdomen) and/or back muscles.  It is important to regularly work this muscle group, keeping your core strong and stabilized.  While people think of core exercises to keep your stomach flat, they offer many additional health benefits.

Benefits of Core Exercises

  • Improve Posture
  • Reduce Back Pain
  • Prevent Injury
  • Improve Balance/Stability
  • Enhance Flexibility
  • Increase Core Strength
  • Improve Atheltic Performance
  • Strengthen Diaphragm

These benefits can be achieved easily by doing core exercises at home (or your hotel room), and an added bonus is that no equipment is needed.

Core Exercises

  • Plank (benefits the entire body, and probably my favorite core exercise

    Plank-off Challenge

    Plank-off Challenge

  • Side Plank (both sides)
  • Russion Twist (with or without a weight)
  • Glute Bridges (with or without a weight)
  • Bicycles
  • Reverse Crunches
  • Crunches
  • Sit-ups
  • Bird Dog Crunches (a Pilates Exercise)

    Boat Post Challenge

    Boat Pose Challenge

  • Pilates 100
  • Leg Circles
  • Pilates Roll-up
  • Yoga Boat Pose
  • Yoga Navasana Pose

Proper Form for Core Exercises 

With all core exercises you want to take a deep breath in, exhale and think of drawing your belly button in toward your spine.  While the next steps will vary based on the exercise you are performing, a good rule of thumb is to tighten or contract the muscles in the front and back of your core, as well as your low back muscles.  To prevent low back pain, try to keep your low back flat to the ground (not curved).  Strengthening your core can be helpful in reducing or eliminating back pain, and a weak core is a common reason for recurring low back pain.

How Often to Train Your Core

Core exercises can be done daily if you rotate which exercises you are doing.  It is optimal to rest a day between intense core workouts.  If you are new to core exercises, you will want to start slowly and gradually increase repetitions.  Typically, 2-4 times/week of core exercises is enough for a strong core.

While you can do a core workout on it’s own, I like to combine it with cardio and strength exercises for a well-rounded workout.  In our Fit N Fun Games Bootcamp Edition, you will find Core, Strength, Cardio exercises along with balance and flexibility stretches/exercises.  We also demonstrate how to do each exercise with proper form and show some modifications.

Incorporating core exercises into your fitness routine is a great way to improve overall health and fitness.  Core exercises also help maintain balance and flexibility, which is so important as we age.

Hugs & Health – Michelle

**Disclaimer:  Please always consult your physician before beginning this or any exercise program.