If you’re looking to create a solid, stable core, functional fitness workouts are the way to go. Having a strong core isn’t just about visible abs. It’s also about boosting your overall performance, improving your posture, and minimizing the risk of injuries. Let’s dive into the top 5 core building fitness workouts.
With so many workout options available, though, it can be overwhelming to figure out where to start. This post will explore the top five functional fitness workouts that will help you build your core, all supported by real data and proven results. Here are the top 5 core building fitness workouts.
Plank Variations (Standard, Side, and Forearm)
- Problem: A weak core can result in poor posture, back pain, and lower athletic performance.
- Agitation: Core workouts can often feel dull and repetitive—planks, however, break that mold by targeting multiple muscle groups simultaneously.
- Solution: Plank variations, particularly the standard plank, side plank, and forearm plank, are fantastic for developing core strength. Research indicates that holding a plank for just one minute activates 100% of your core muscles. Aim to hold each position for 30 to 60 seconds per set, doing about three to five sets.
Russian Twists for Core Strength
- Problem: Many people overlook rotational movements in their core training, which can restrict mobility and power.
- Agitation: Your body was designed to move in rotations, yet many traditional core exercises focus primarily on flexion and extension.
- Solution: Russian twists are excellent for activating your obliques and enhancing rotational strength. According to the American Council on Exercise (ACE), they help improve functional movement patterns and overall coordination. For best results, try doing three sets of 20 to 30 twists per side.
Dead Bugs for Core Stability
- Problem: Inadequate core stability can lead to poor movement patterns, especially during sports and physical activities.
- Agitation: Many workouts fail to emphasize the importance of controlled movements and stability.
- Solution: The dead bug is a top-notch exercise for strengthening the core and developing stability. ACE notes that this exercise engages your abdominals and activates your muscles in a functional, controlled manner. Make a goal for at least 3 sets including 15-20 reps.
Kettlebell Swings for Explosive Power
- Problem: Traditional core exercises may not reflect the dynamic movement patterns we use in our daily lives.
- Agitation: Static exercises often don’t engage the core in the way that real-world activities do.
- Solution: Kettlebell swings effectively target your entire posterior chain, which includes your core, glutes, and lower back. A study by the National Strength and Conditioning Association found that kettlebell swings significantly improved core strength and boosted hip power. Make a goal for at least 3 sets including 15-20 reps.
Medicine Ball Slams for Full-Body Engagement
- Problem: Many core exercises don’t incorporate upper body movements, which are crucial for overall functional strength.
- Agitation: Many typical core workouts neglect upper-body engagement.
- Solution: Medicine ball slams combine explosive movements that activate your core while also engaging your shoulders and arms. Research from the University of New Mexico found that medicine ball slams engage core muscles at a level similar to other high-impact core exercises. Make a goal for at least 3 sets including 15-20 reps.
