5 Ways to Torch Your Core in Every Workout
Learn how to get a solid core workout in every strength session.
This originally appeared on DailyBurn.com. Check out the rest of the exercises at .
At the core of every movement is just that: . And while lots of times “core” and “abs” become synonymous, it’s not 100% correct to use them interchangeably. Your rectus abdominus, transverse abdominus and do comprise your midsection, but those aren’t the only muscles involved. Your back, hips and also provide that stable base you need for stepping forward and backward, jumping side-to-side or turning all about. So to get a serious core workout you need to work them all.
“Core strength and stability not only enhances physical and , but also helps maintain and and form, and prevent injury,” says Andia Winslow, a trainer. “Those who have an awareness of their core and ability to engage it properly also have enhanced proprioception — or a sense of the positions of their extremities, without actually seeing them.”
Just picture elite athlete’s movement, Winslow explains, and how rhythmic and easy they travel through space, often in several at the same time. They can thank strong trunk muscles for that. “Core should be a focus in every workout,” Winslow says. “Workouts won’t be as effective without proper core engagement.”
That’s not to say crunches need a permanent place in your sweat sessions. You can easily sneak in added core challenges during other . “When folks elect to add difficulty to workouts, they often increase weight, repetition or duration. Another — and often more effective — way to increase the intensity is by altering stance, ground , and/or dynamic variance equipment [think: or water],” Winslow says. Shifting your weight, testing your balance, or focusing on sticking a landing, all engage your middle more.
Learn how to get a solid core workout in every strength session with these sneaky midsection-scorching strategies from Winslow.
Strength Tips: How to Work Your Core in Every Workout
1. Add weight overhead.
Whether you’re doing or lunges, Winslow suggests pushing or holding a weight overhead — or even just keeping your arms straight up — to activate your abs and shoulders. These muscle groups have to work harder to keep your spine in a neutral position so you don’t over-arch, straining your low . Translation: Put your hands in the air like you really care (about your core workout).
2. Hold your step-ups and pull-ups.
Stepping up onto a bench, chair or requires you to use one leg, driving off your heel to reach the top. While balancing on one limb already works your core to keep you upright, Winslow explains that pausing at the top (with knee raised) will incorporate your midsection more. When you stand up, simply hold for a two- to five-second count, then go back down.
Same strategy holds (literally!) for chin-ups and pull-ups. By pausing with your chin at the bar, your core fires to keep you steady and in one solid line. Leg or arm day turned core workout.
3. Stick a single-leg landing on box jumps.
To crank up the core work in a , start by bringing the hop height down. Then, keep the explosive leap to one leg and really stick the landing. (Hold it at the top for one to three seconds before standing up and stepping off.) One full-body exercise at its finest.
4. Do a single-arm dumbbell press or fly.
Make your arm and go hand-in-hand. Moving one arm at a time in exercises like a dumbbell press or fly, drives your midsection to work against the rotation to keep your hips square and your back straight. This will work whether you’re standing or lying on your back. Lift your hips into a and you target your glutes, too. So many muscles; so much less time.
5. Go for a twist.
We tend to rotate in multiple directions all day, from turning to give a fellow studio mate a high five to twisting around to chat with a co-worker. But to keep that movement safe, your core needs enough strength to prop you upright and protect the spine. Enter: rotational exercises to build . Try twisting your torso at the top of a step-up or the bottom of a front or side , so your body learns to better handle those turns you take throughout the day.