If you’ve been searching ‘how to strengthen core back muscles’ or ‘how to strengthen core for beginners’ we can help! Want a rock solid core? Here are three core exercises you can do at home or in the gym to help you get there:
This is the ultimate exercise for your core and can be done anywhere. To do a plank, get into a push up position with your hands on the floor under your shoulders, then extend your legs behind you so that only your toes and forearms are touching the floor. Hold this position for as long as possible without arching your back, bending at the waist or hips, or resting on anything else for support.
An alternative of this is the Side Plank. To do this, lie on one side with your legs straight and feet stacked on top of each other, toes pointing toward 10 o’clock (if you’re lying on your right side). Place one hand on the floor next to your body with the elbow bent at 90 degrees and forearm parallel to the ground. Lift yourself off the floor until you’re supporting yourself on one forearm, while keeping both feet flexed so that they don’t touch the ground, resting just above it instead. Hold this position for as long as possible without sagging or swaying—then switch sides!
2) Medicine ball slam
Medicine balls are great for building strong core muscles, because they force you to stabilize yourself while throwing them up in the air and catching them again. The medicine ball slam is one of the easiest ways to do this—simply stand with feet shoulder-width apart and hold a medicine ball above your head with both hands. Then throw it up into the air as high as possible while squatting down into a deep lunge position before catching it again over your head when it comes back down again (try not to let it hit the floor!). Repeat 8-10 times per set.
Many people want to know how to get a strong core fast. Crunches are another great way to work out your abs because they target all four parts of this muscle group (upper abs, lower abs, obliques). To do them correctly, lie on your back with knees bent and feet flat on the floor (or use an exercise ball if you want more resistance). Make sure that arms are crossed over chest or behind head.
Deadlifts are a great way to build up your core strength and build your confidence in the gym. It’s a simple exercise that can be done anywhere with just a barbell, so it’s perfect for beginners! You should start with light weights until you get the hang of it, and then gradually increase the weight as you get stronger. This will help you maintain good form throughout the movement.
5) Russian Twists
Russian twists are one of the best core strengthening exercises – it’s a great way to strengthen and tone both sides of your core at once. Lie down on the floor with knees bent and feet flat on the ground about shoulder-width apart. Lift yourself up onto your shoulders and hold this position for as long as possible before lowering back down again. If this position feels uncomfortable or painful, try placing a pillow under your lower back for support or lie down on an exercise ball instead of directly on the floor while performing Russian twists as well—this will help take some pressure off your lower back while still allowing you to engage muscles throughout.
Your core is one of the most important parts of your body, and it’s essential to your health and well-being.
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