Five Tips to Build a Strong Core

Written By Michael Ockrim

Building a strong core is essential for improving overall physical performance and reducing the risk of injury. Here are some tips for building a strong core:

  1. Incorporate planks into your workout routine: Planks are a great exercise for targeting the core muscles, including the rectus abdominis (abs), transverse abdominis (deep core muscles), and obliques. To perform a plank, get into a push-up position, but instead of lowering yourself to the ground, hold the position for 30 seconds to 1 minute. Repeat this exercise 2-3 times.

  2. Practice yoga: Yoga is a great way to strengthen the core muscles, as many yoga poses require you to engage and stabilize your core. Poses such as downward dog, warrior III, and boat pose are great for targeting the core.

  3. Perform seated Russian twists: This exercise targets the oblique muscles, which are located on the sides of the rectus abdominis. To perform the exercise, sit on the ground with your knees bent and feet flat on the floor. Hold a weight, such as a medicine ball, in front of your chest and twist your torso from side to side.

  4. Do crunches: Crunches are a classic exercise for targeting the rectus abdominis. To perform crunches, lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head and lift your shoulder blades off the ground, contracting your abs.

  5. Include functional movements in your routine: Functional movements, such as squats and lunges, require you to engage your core to maintain stability and balance. Incorporating these exercises into your routine can help to build a strong core.

It's important to keep in mind that building a strong core takes time and consistency. Aim to perform these exercises 2-3 times a week, gradually increasing the difficulty and intensity as your strength improves. It's also important to consult with a doctor or physical therapist before starting a new exercise program.

References:

Michael Ockrim

Meet the Mighty Oak

Michael Ockrim is a strength and conditioning coach and the founder of Mighty Oak Athletic in suburban Chicago, where he trains student athletes and families to build lifelong habits around movement, recovery, and nutrition.

He has more than 30 years of personal training experience and is a second-degree black belt in USA Taekwondo. Michael also serves as a group fitness instructor at Life Time Athletic and is pursuing a culinary degree at College of DuPage to deepen his understanding of performance nutrition.

He is the author of Death Resistant: A Common Sense Guide to Live Long and Drop Dead Healthy, which explores practical strategies for longevity through strength, mobility, and lifestyle consistency.

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http://www.MichaelOckrim.com
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