3 Best Core Exercises You’re Not Doing 

The core is a foundation of the body that consists of many muscles that support the center of the body. While crunches and sit-ups work the primary area of the core, there are 3 best core exercises you’re not doing, but should.  

Core day is often mixed into a quick day with various sets of crunches, cardio, and back extensions. For some athletes, core day is completely skipped over and justified with free weights altogether. 

While core day is usually a more low-key day, it is an extremely valuable part of your functional life and can play a big role in your workouts as well. Let’s take a look at the core, what makes up this area, and the 3 best core exercises you’re not doing.  

What are the Core Muscles?

The core makes up a series of muscles that attached to the spine and serve the purpose for trunk stability and motion. These muscles are located in different levels in the midsection of the body and some are superficial and some are quite deep. The superficial core muscles are the ones that are most notorious for showing off at the beach, at the pool, and generating a six pack. Let’s take a look at some of the muscles that constitute the core. 

• Rectus Abdominis.  This superficial muscle is critical in creating the six-pack abs look and helps to bend, or flex, the spine.  Working the core generally involves the rectus abdominis muscle as it is highly responsive to training.
• Obliques. The obliques consist of internal and external muscles and are critical in human movement. The internal and external obliques function to rotate the spine, which creates a twisting motion at the midsection of the body.  They also help to flex the spine forward along in conjunction with the rectus abdominis muscle. 
• Transverse Abdominis.  This core muscle is the deepest of the core muscles and functions to allow for spinal stability.  If you’re looking to sculpt six-pack abs, this muscle is not necessarily one to target, but it serves a vital role in your trunk stability and can assist other muscles in the area. 
• Lower Back Muscles.  The erector spinae and multifidus are two lower back muscles that help to extend and hyperextend the spine backwards. These muscles typically are not large and they are valuable in everyday life by maintaining posture.
• Honorable Mention.  While these muscles are not typically considered to be related to abdominal or core muscles, they support various functions in the mid-section of the body. The pelvic floor, diaphragm, and hip flexors all play roles in stability in the lumbar and sacral regions of the body and play a role central to your body’s center. 

The 3 Best Core Exercises You’re Not Doing 

When core day hits, assess your current program and see if any of the following exercises are listed. While crunches, planks, and sit-ups work the rectus abdominis muscle, these 3 best core exercises you’re not doing each week can really work each part of the core muscles for a complete workout. 

1. Hanging Leg Raise.  The hanging leg raise crushes the lower core areas as well as arms and forearms (from all of that hanging).  While leg raises can be performed with a straight leg option or bent knee version, there is one that truly stands out.
   • Straight leg raise. This is the harder version and essentially involves lifting your straight legs until they are parallel to the floor below. Alternatively, the bent knee version is great for beginners to this exercise.
2. Dead Bugs.  The dead bug is not an exercise that everyone knows, but it is amazing for the core. The extended leg portion allows for eccentric and isometric holds mid-movement and the arm mobility above works the upper portion of the core. Adding a resistance band to your foot and hand can really make this exercise a tough one. 
3. Woodchopping with Cable. Woodchopping may perhaps be the single-most effective core crushing workout you can do. It involves using stabilizing core muscles, the superficial rectus abdominis, and is incredible for the obliques. However, the question here is why aren’t you doing it?

How Effective are Crunches? 

The old reliable; the exercise we all do the shred the core; with endless reps to no end.

Crunches are actually effective in working the rectus abdominis muscle and the effects are heightened when a stability ball is used.  If you desire six-pack abs and want a core that is strong, don’t forget about the tried-and-true crunch. Here are some pointers to consider.

• Use a stability ball. A smaller ball will make crunches more difficult whereas a larger circumference will make the crunches easier. 
• Focus on form and avoid tugging on the back of the head. 
• Crunches are effective up to a 30 degree bend in the thoracic spine.  Anything more than this is considered a sit-up. 

How Often Can You Work Your Core Muscles?

The core is a bit different than other areas of the body. Generally, the muscles require at least 24 hours of true rest to recover and no more than 48 hours when building strength. However, if you plan your workout to be specifically aimed at the core on one day, opt for free weights the next, you are still working the core for an added benefit. 

• Schedule core day for every other day while you’re in your cutting phase. 
• Focus on every aspect of your core (abs and lower back). 
• Make sure to mix in the 3 best core exercises you’re not doing yet to help gain a serious boost. 
• Focus on free weights as much as possible to take advantage of core work on your off days. 

Conclusion 

The core is a powerful network of muscles that cover the front, back, and sides of the body. They help to add stability, help us flex and extend the spine, and are essential to everyday life. 

While we tend to get fixated on crunches, which are effective for working the rectus abdominis muscle, it is important to add in additional exercises to mix it up. The 3 best core exercises you’re not doing should help you to add in more for your core days and can help to develop your mid-section.  

Resources

https://pubmed.ncbi.nlm.nih.gov/22893857

https://pmc.ncbi.nlm.nih.gov/articles/PMC8850927