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Just because your body is strong doesn't mean you have strong core muscles. But fear not, core strength is something that absolutely everyone can practice. Most people are familiar with basic core exercises such as planks, bridges, or crunches. All three are excellent types of core training. But there are other movements that may not have been touched on before but are equally beneficial for developing core muscle strength and function.
1. Bird-Dog Crunch
Starting on all fours on the floor, hands are placed directly under the shoulders, hips parallel to the knees. This is the starting position. Raise your right hand and extend your arms straight out in front of you (keeping them at shoulder level), while simultaneously lifting your left leg and extending it straight back.
During the crunch, your entire body should be stretched straight from the tip of your right finger to your left toe. Then bring your left leg touching your right elbow below your stomach. Return to extend your legs and arms. Return to starting position. Repeat on the other side. Do five reps on each side.
2. Standing Bicycle Crunch
Stand with your feet hip-width apart, hands placed behind your head. Tighten your core with relaxed shoulders and straight back. Simultaneously, lift your right leg and lower your right elbow so that you bring your right knee touching your left elbow to one another. Return to starting position, then repeat on opposite side. Do five reps on each side.
3. Seated Leg Lift
Sit on the floor with your legs extended in front of you. Tighten your core, leaning back a little so that you can place your hands on either side of your buttocks. Take a deep breath and lift one leg 15 cm from the surface. Hold for five seconds, then land your feet back on the floor. Repeat with the other leg. Continue alternating legs continuously for 1 full minute then take a 20 second break. Repeat for five rounds.
4. Sit-ups
sit on the floor with bent knees, heels touching the floor, hands on either side of your head. Relax your shoulders to avoid tension in your neck. Keeping your feet steady on the floor, lie down until your back is flat on the floor (or as far as you can go). Raise the upper body, lower it back down. Repeat continuously for 1 full minute then take 20 seconds of rest time. Repeat for five rounds.
5. Spider Plank Crunch
Starting in a push-up position, hands flat on the ground just below the shoulders, legs straight back with toes pointing toward the ground, so that your body is in a straight line. Lift your right leg and bring your knee to the outside of the right elbow. Return to the plank position. Repeat this movement with the other leg. Do five reps with each leg. If this position is too challenging, keep the plank position on your elbows for 30 seconds at a time, and do it for 3 rounds only.
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