fitness Health

Top 5 Core Strengthening Exercises


by: Denise Ferreira, CPT & EIC

While rocking a 6-pack is many peoples reason for doing ab workouts, strengthening your core should be your main focus because your core is so much more than just having ‘abs’

Instead of focusing on doing workouts that claim to burn belly fat change your focus from shrinking to strengthening

Your core is the chain link to your entire body. It literally connects your upper and lower body and houses the majority of your main organs. Strengthening your core builds stability, mobility, and balance. Having a strong core reduces your risk of injury, strengthens your back muscles, corrects posture and most of all it makes you feel better with every movement.

Instead of focusing on doing workouts that claim to burn belly fat (no such thing by the way) change your focus from shrinking to strengthening and allow yourself to make strengthening your core muscles your priority.

We have put together our top 5 core strengthening movements.  These movements will help you build strength, targeting all of your major core muscles: Transverse abdominis, external & internal obliques, rectus abdominis

Bird Dog:

Starting on your hands and knees with your hands under your shoulders and knees under hips. Extend one leg and the opposite hand at the same time, pause for a count of two and then return to starting position and switch sides.

Dead Bug

Lying on your back, belly button pushing to the floor, extend your arms and legs towards the ceiling. Lower your right leg and extend your left arm behind your head, return to starting position and repeat with opposite arm and leg.


Standing straight with your feet shoulder width apart, bend over (hinging at your hips), and touch the floor with the palms of your hand. Walk your hands out as far as you can into a plank position, while keeping your legs straight. Walk your hands back in and back into starting position. Repeat.


Position- place your wrists under your shoulder and arms locked straight.  Feet should be shoulder width apart or wider for more stability.  Hold the position for 30 seconds to 1 minute

Plank Shoulder Taps:

Staring in a straight arm plank position (see #4) touch your left shoulder with your right hand and return to plank position. Repeat with the other side.  Keep your hips straight and do not sway side to side.

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