Whether you want to strengthen your core for aesthetic reasons, improve athletic performance, or ease back pain, doing the right kind of moves is key to getting the most out of your training.
Fitness trainer James Stirling has shared the five bodyweight exercises he swears by for building a stronger core, and they are not the usual sit-ups and crunches that, let’s be honest, have been overdone in the world of ab workouts.
While some people like to add dumbbells or one of the best kettlebells to their core sessions, it's not essential for seeing results. Your body alone can be an incredibly powerful tool for resistance.
The secret lies in nailing the perfect form and avoiding the temptation to rush through the moves. Slow and controlled movement keeps your muscles working for longer. This time under tension helps you build strength more effectively and allows you to sharpen your form and stability.
What are the 5 core-strengthening exercises?
Stirling shared demonstrations of all the moves on his Instagram, and it's worth checking these out, as perfecting your form is the key to getting the most benefit from your training and avoiding injury, especially around your lower back.
Even though it's just your body weight you are working wit, and there isn't an actual weight you need to worry about lifting right or choosing the right size of weight, you will benefit from paying close attention to how Stirling holds and controls his body in each exercise to get the most out of the workout.
If you are recovering from an injury, new to exercise or experiencing anything else that could affect your ability to do any part of this workout, be sure to check with a doctor or relevant specialist before giving this routine a go.
- Commando plank x 30s
- Hollow hold x 30s
- Kick sit x 30s
- Leg raise x 30s
- Side plank x 30s each side
- Repeat x 3
Stirling doesn’t include any breaks, but if you’re struggling to complete all three rounds it’s fine to take some. You can add longer rests (45 seconds) between rounds, or shorter pauses between exercises (20 seconds), depending on what you need.
What are the benefits?
One of the biggest perks of a bodyweight core workout is that it doesn’t take much time. Following Stirling’s structure, three rounds of this routine will set you back no more than 14 minutes.
Unlike bigger muscle groups such as your legs or back, your core muscles are relatively small, and they’re already switched on for most of the day whenever you walk, lift, or even sit upright. They tire out faster, which is why short, focused sessions get you better results than long, drawn-out ones.
Also, you don’t need to rinse and repeat this exact workout over and over again to see results. There are countless free bodyweight ab routines online that can keep things fresh and target your core in slightly different ways.
If you ever feel like you’ve hit a plateau, that could be your cue to level up by adding a dumbbell, kettlebell, or weight plate into your core training to make familiar moves a whole lot more challenging.
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