The core of the body refers to a group of central muscles that support the pelvis and spine. Therefore, having a strong core can help athletes maintain good posture and balance. Children should develop and maintain a strong core in general because it can help with everyday movements and activities such as lifting and carrying.
The best way to accomplish this is by regularly performing core strengthening exercises. Some of the best abdominal exercises for improved core strength include planks, lying leg lifts, Russian twists, and crunches. Read on to find out everything you need to know about these four simple exercises!
Planks
There are various versions of planks, but the easiest to perform is a standard plank, which targets multiple muscle groups, including the abs, back, and shoulders.
Instructions:
- Start in a push-up position with your palms on the floor and arms extended.
- Bring your belly button up toward your spine, and keep your body in a straight line from your head to your heels.
- Engage your core muscles to hold the position for a predetermined amount of time.
Recommended sets and reps: 3 sets of 30 to 60 seconds
Lying Leg Lifts
Lying leg lifts are a simple yet effective exercise to strengthen the core. They mostly target the abdominal muscles but also aid hip flexibility.
Instructions:
- Lie on a mat on your back with your legs extended and hands placed under your glutes for support.
- Keeping your legs straight and together, lift them up until the bottoms of your feet are facing the ceiling.
- Slowly lower your legs back down with only your heels touching the floor before repeating the movement.
Recommended sets and reps: 3 sets of 10 to 12 reps
Russian Twists
A Russian twist is an effective core-strengthening exercise. The twisting motion helps work the abdominal muscles — specifically the obliques — and the hips.
Instructions:
- Sit on the floor with your knees bent.
- Lean back slightly while keeping your back straight, lift your feet off the floor, and clasp your hands together at your chest.
- Rotate your torso to the left, bringing your hands to the floor next to your left hip.
- Come back to center, and then repeat on the right side.
Recommended sets and reps: 3 to 4 sets of 8 to 12 reps on each side
Crunches
Crunches are another simple core strengthening exercise that requires no equipment and can be done anywhere, similar to planks, lying leg lifts, and Russian twists. They mainly target the abdominal muscles and can help define the stomach.
Instructions:
- Lie on your back on an exercise mat with your knees bent.
- Cradle your head in your hands or cross them over your chest.
- Engage your core and lift your head, neck, and shoulders off the ground. Point your chin toward the ceiling to avoid overextending your neck.
- Pause at the top for a few moments before lowering back down.
Recommended sets and reps: 4 sets of 15 to 25 reps
