Working out the core is one of the most important routines you can do because a strong core will:
- Improve your balance and stability
- Help tone your abs for that six-pack look
- Strengthen and stabilize your spine
- Improve your posture
- Prevent lower back pain
- Improve your physical performance in sports
- Provide you with a sound foundation for fitness as you age
Taking these points into consideration it’s no wonder that core exercises for men and women are among the most popular and talked about exercises in any gym or fitness program.
What are the core muscles?
To understand what the best core exercises you can do, you first have to know what muscles make up the core. It is easiest to understand the core muscles by breaking them down according to groups: the stomach, back, and hips.
Stomach muscles
Transverse abdominals – these are the deep stomach muscles that protect the internal organs.
Obliques – These are the muscles that are on the sides of our waist.
Rectus abdominus – These are the ones better known as the six-pack.
Back muscles
Erector spinae – The small muscles that run up the length of the spine on both sides.
Latissimus dorsi – The broad muscles of the back.
Trapezius – The long muscles that run from the upper back along the neck.
Hip muscles
Illo-psoas – These are your hip flexors that are on the top front of your legs.
Glutius Maximus, Medius and Minimus – We all know these as your butt.
The core exercises for men and women
Most people focus on crunches as core exercises but as you can see, there are many more muscles that need to be worked in order to develop a strong core. Other recommended exercises include:
- Plate raises
- One-legged dumbbell rows
- Suitcase squats
- Lunges
- Saxon side bends
- Bridges
- Abdominal presses
- Hip rotations
- Planks
