10 Exercises to Build a Strong & Stable Core

Many people just associate your core with having a flat stomach and abs but your core is SO much more important than just an American beauty standard.

Your core helps stabilize and balance your ENTIRE body.  This means it is engaged when you reach for something on a high shelf, when you start to slip on ice walking down the sidewalk, and when even when you are running.  With any movement you do, your core in some way is engaged with that movement.

Try this core circuit next time you workout.

Core Work Notes:  With all of this core work, make sure to engage your core … duh. 

However, this is a bit harder than one might think.  Visually think about drawing your bellybutton to the center of your body.  During these exercises, try to remember to realign yourself to draw the bellybutton inward.

Try doing each exercise for 30 seconds (if you can’t do it with proper form for that long, stop to take a breath, then try to jump back in with proper form).

From then, repeat this circuit 3-5 times.

You got this!

Forearm Plank: Place your forearms on the ground and make sure your elbows are over your shoulders.  Make sure your back is as flat as possible.  Think of it like a coffee table -- not droopy butt and not camel booty.

Forearm Plank with Leg Raises: In your forearm position, start alternatively raising your legs about 6 inches in the air.  Make sure your form stays in tact and that your movements are deliberate and controlled the whole time.

Forearm Side Plank: Have one forearm on the floor and have your feet stacked with your free hand on your hip.  Don’t let your hips drop down the the floor nor stick your butt backwards.  You want to make sure that your body is like a flat board.

Flutter Kicks: Lay on your back with your hands under your butt.  Next, raise your legs so that they are hovering about 6 inches above the ground.  Next, alternate and flutter kick your legs keeping the movement controlled and about 6-10 inches above the ground.

Crunches: Lay on your back and rest your legs at a 90 degree angle but with your feet still touching the ground.  Next, make sure that there is a gap between your chin and your chest, put your hands behind your head/ neck for support, find a point on the ceiling, keep your back as straight as you can, and pulse up towards that spot.  Again, make sure the movement is controlled and not jerky.

Roll Ups: In the same position with you back on the ground but your legs flat on the ground, raise your hands flat behind your head on the ground and slowly start rolling up towards your legs.  Once you reach your legs, slowly start to roll back down.  Your hands should stay above your head and should not be jerking you up to start the movement.  Think control the whole way up and down.

Towel Mountain Climbers: Get in plank position with your arms straight and your hands above your shoulders with your legs straight behind you with your feet each on a towel or rag. From there, alternate bringing your feet forward toward your chest while still keeping it on the towel.  Make sure your butt doesn’t hike too high like a camel.

Inchworms:  In the same position with your arms straight, hands over your shoulders, and legs straight back with your feet on towels, bring your feet together and toward your chest.

Superman:  While laying on the ground, have your arms straight out in front and your legs straight behind.  In a controlled movement, lift your arms, chest, and legs straight up about a foot above the ground.  Make sure that your head is down so that your spine stays straight. Control the movement back to the ground.  You should feel the exercise working your lower back but make sure to keep your abs engaged, too.

Alternating Superman:  From this same position with your arms out in front and your legs straight behind you, lift your left arm and right leg and vice versa.  When you bring the movement up, make sure your chest is raised with it and lowered with it.

Which exercise are you most excited to try?

Let me know in the comments!

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