Inner core exercises you didn’t know you needed
Go beyond the usual thinking of 50 to 100 situps and crunches to build washboard abs. Incorporating these inner core exercises you may not have heard of will level up your workouts.
Strengthening the inner core enhances core stability, supports functional movements, and creates a balanced and strong core foundation. These exercises promote proper postural alignment, reduce the risk of injuries, and enhance core strength and symmetry. By incorporating inner core exercises alongside traditional abdominal exercises, you can achieve a well-rounded core that supports your fitness goals.
They target the deep muscles of the core, including the transverse abdominis, pelvic floor muscles, and multifidus. Here are the key reasons why incorporating inner core exercises is important:
This exercise targets the rotational muscles of the core. Attach a cable handle to a high pulley and stand perpendicular to the machine with your feet shoulder-width apart. Hold the handle with both hands near your chest, and rotate your torso away from the machine while keeping your arms straight. Engage your core as you bring the handle diagonally across your body and down toward your opposite knee. Return to the starting position and repeat for the desired number of repetitions before switching sides.
Medicine Ball Russian Twists
Grab a medicine ball and sit on the floor with your knees bent and feet flat on the ground. Lean back slightly, engage your core, and lift your feet off the floor. Hold the medicine ball with both hands, and rotate your torso from side to side, tapping the ball on the ground next to your hips. Maintain a straight spine and controlled movements throughout the exercise.
Exercise Ball Stir-the-Pot
Place your forearms on a Swiss ball and assume a plank position with your body in a straight line. Engage your core and initiate circular movements with your forearms, causing the ball to roll in a circular pattern. Start with small circles and gradually increase the diameter. Perform the desired number of repetitions in one direction before reversing the motion.
Exercise Ball Rollout
Kneel in front of a stability ball and place your forearms on top of the ball, keeping your elbows shoulder-width apart. Engage your core and roll the ball forward, extending your arms while maintaining a straight line from your head to your knees. Go as far as you can while maintaining control, then use your core to pull the ball back toward your body. Focus on stability and controlled movement throughout the exercise.
Set up a TRX suspension trainer at an appropriate height. Begin in a plank position with your feet in the TRX straps and your hands on the ground directly below your shoulders. Engage your core and use your lower abs to pull your hips up toward the ceiling, bringing your body into an inverted V shape. Slowly return to the starting position and repeat for the desired number of repetitions.
When using gym equipment, it’s essential to ensure proper form and use an appropriate weight or resistance level. If you’re new to these exercises or the equipment, it can be helpful to seek guidance from a qualified fitness professional to ensure proper technique and safety. The team at Warehouse Gym and Fitness Wollongong can help you will all these inner core exercises and create workouts to strengthen your body.