Did you know that your core is more than just your abs? Your core muscles also include muscles around the spine, below the ribs, and beneath the pelvis.¹

Each of these core muscle groups is essential to the proper function of our bodies and offers great health benefits, which is why doing core exercises is so important. Here are examples of core exercises along with their great health benefits.

Equipment for Core Exercises:

• Yoga Mat. A yoga mat can be used for performing core exercises, such as planks and yoga poses.
• Ab Bench. The ab bench can be used for reverse crunches, jackknife, and flutter kicks.²
• Resistance Bands. Resistance bands can be used with Pallof presses, dead bug, and staggered stance resistance band row.³

Types of Core Exercises

There are many core exercises that you can implement into your exercise routine. Here are three examples to get you started.

• Staggered Stance Resistance Band Row. Stand with your left foot in front of your right foot and stand in the middle of your resistance band. Bend your left knee and take the handles of the band and move your arms up and down.⁴
• Flutter Kicks. Lie face down on an exercise bench and lift your legs to your hip level while extending your arms forward. Make sure your left leg is slightly higher than your right leg.⁵
• If regular planks are harder for you to do, you can do an easier variation by having your elbows down on the mat with your knees down.⁶

Health Benefits of Core Exercises

Core exercises provide great health benefits to your overall health. Here are 5 health benefits of core exercises.

Easier Everyday

One health benefit of core exercises is that they can help you do your everyday tasks more easily. This is because your core is partially responsible for how your arms and legs move. If your core muscles are not properly exercised, everyday tasks may become more difficult and could even lead to strain or injury, such as back pain and falls.⁷

When you exercise your core, you improve the power, strength, and stability of your arms and legs. This can result in making everyday activities a lot easier on your body. Some examples are bathing, tying your shoes, vacuuming, and swinging a golf club.⁸

Helps with Exercise

Another health benefit of core exercises is that they can help you exercise better. When your core muscles are exercised and strong, you have more endurance, less fatigue, and a lower risk of developing injuries while you exercise.⁹

For example, doing core exercises can help you have better running form and help you run faster. This is because your core muscles, such as muscles in your back, spine, hips, and glutes, are exercised when you run. If you are not regularly exercising those muscles, it may make running more difficult.¹⁰

Helps with Balance and Stability

Another health benefit of core exercises is that they help with balance and stability. This is because, when you do a core exercise, such as a plank or flutter kick, you are training your core muscles to work together, which results in balance and stability.⁷

When you have better balance and stability, you reduce your fall risk and improve your ability to have more control of your body. It can also help you feel more stable when you walk down the stairs, exercise, put on your shoes, and more.¹¹