Want a Stronger Core? Try This Workout.

If you want a powerful body, a good place to start is the core.

The muscles that comprise it — located in the abdomen, lower back, hips, and pelvis — perform an array of super-helpful functions. They stabilize the body (which reduces the risk of back pain and injuries) and play a crucial role in athletic performance (which helps you run, bike, paddle, and climb with greater efficiency).

“Our core is the center of our strength,” says Madison Blackburn, PT, DPT, a physical therapist at SSM Health in St. Louis. “If our body is a house, the core is the foundation. A strong core provides support for all sorts of activities.”

Interested in getting hardcore about your core? Try this five-exercise workout designed and demonstrated by Blackburn. It takes about 15 minutes to complete and can be done three to five times per week. Best of all, because there’s no equipment needed, you can knock it out anywhere.

WARMUP

Diaphragmatic Breathing

>First, to activate the mind-body connection, lie on your back with your knees bent. Place one hand on your chest and the other on your belly. Take several deep breaths in and out, noticing the belly rise and lower with each breath.

Says Blackburn: “Inhale deeply into the belly, feeling the belly rise. During the exhale, focus on bringing your belly button toward your spine and feeling your abs contract.”

CORE WORKOUT

DIRECTIONS: Do this workout as a three-round circuit. Perform 10 reps of each exercise, then move on to the next exercise. Repeat three times.

1. Scissor

>Lie on your back with your legs straight and hovering a few inches off the floor. Raise one leg. As you lower this leg toward the floor, raise the other leg. Continue this pattern until you’ve done 10 reps on each leg.

Says Blackburn: “Keep your core engaged and your back flush with the floor.”

Make it easier: Lie on your back with your knees bent, your feet in the air, and your shins parallel to the floor. Alternate tapping one foot on the floor.

2. Bird Dog

>Start on all fours. Extend one arm forward and the opposite leg back, keeping your hips level. Hold for a moment, then return to the starting position. Switch sides and repeat. That’s one rep.

Says Blackburn: “Take it slow and be precise with the form. Your abdominals should be engaged, and your back should be flat while you extend your arms and legs. If you’re doing these correctly, it should be a hard exercise.”

Make it easier: From the same position, extend only your arms (one at a time). Or only your legs (one at a time).

3. Dead Bug

>Lie on your back with your arms extended toward the sky and knees bent at 90 degrees. Slowly lower one arm and the opposite leg toward the floor, hold for a moment, then return to the starting position. Switch sides and repeat. That’s one rep.

Says Blackburn: “Don’t let your back arch. Keep it flat on the floor and your core engaged to protect your lower back.”

Make it easier: From the same position, lower only your arms (one at a time). Or only your legs (one at a time).

4. High Plank with Shoulder Tap

>Start in a plank position with your hands under your shoulders. Keeping your body straight, lift one hand to tap the opposite shoulder, then return it to the floor. Do the same with the other hand. That’s one rep.

Says Blackburn: “Engage your core, maintain a straight line, and use a controlled motion. Tap your shoulder slowly to avoid shifting your hips too much.”

Make it easier: Hold a forearm plank (without shoulder taps) for 30 seconds.

5. Side Plank with Hip Dip

>Lie on your side, resting on your forearm. Lift your hips to form a straight line. Lower your hips to the floor, then lift them back up. Perform 10 reps, then switch sides and repeat.

Says Blackburn: “You’re dropping that hip all the way down to tap the floor and then using your obliques to pull yourself back up. Go slowly to maximize muscle engagement and prevent injury.”

Make it easier: Hold a forearm side plank (without hip dips) for 30 seconds on both sides.

Author: Shawn Donnelly is the managing editor of Terrain.

Top image: Reiss Wegman.

Graphic effects for images: Natalie Rolwes.

Photo shoot location: Locust Street Athletic and Swim Club in St. Louis.