Planks
Planks are highly effective exercises known for their ability to tone and strengthen the sides, back, and midsection. This static exercise engages multiple muscle groups simultaneously, including the abdominals, obliques, lower back, and even the shoulders and legs, promoting overall core stability and strength.
"Planks are excellent for strengthening the entire core, including the abdominals, obliques, and lower back muscles. They also improve overall stability and posture," White says.
How To Do It: Begin in a push-up position, then lower onto your elbows while keeping your body in a straight line from your shoulders to your ankles. Engage your core and hold this position for 30-60 seconds.
Side Planks
This exercise challenges the core muscles to maintain stability while also working the muscles along the sides of the torso, promoting strength and toning. Side planks not only help sculpt and define the waistline but also improve overall core stability and balance.
White says that "side planks primarily target the obliques, the muscles on the sides of the torso. They also engage the quadratus lumborum and erector spinae muscles in the lower back, promoting lateral stability and strength."
How To Do It: Lie on your side with your legs straight and prop yourself up with your forearm, keeping your body in a straight line. Lift your hips and hold the position for 20-40 seconds on each side.
Seated Twists (Can Be Done Sitting)
Seated twists are excellent exercises for targeting and toning the sides, back, and midsection while offering the convenience of being performed in a seated position. By rotating the torso from side to side while sitting upright, individuals engage the oblique muscles, rectus abdominis, and muscles along the spine.
"Seated twists engage the obliques and transverse abdominis, promoting core stability and toning the waistline. They also activate the muscles along the spine, enhancing spinal mobility and posture," he notes.
How To Do It: Sit on a chair with your feet flat on the floor and hold a weighted object with both hands in front of your chest. Rotate your torso to the right, then to the left, keeping your hips and legs facing forward. Perform 10-15 twists on each side.
Bird Dog
This movement engages the core muscles, including the abdominals, obliques, lower back, and glutes, as they work together to stabilize the body. Bird dogs not only target the muscles of the core but also help improve posture, reduce the risk of lower back pain, and enhance overall spinal alignment.
White elaborates further and says, "Bird dogs strengthen the muscles of the core, including the rectus abdominis, erector spinae, and multifidus. They also improve balance, coordination, and spinal alignment, contributing to a strong and stable back and midsection."
How To Do It: Start on all fours with your hands under your shoulders and knees under your hips. Extend your right arm forward and your left leg back, maintaining a straight line from your fingertips to your heel. Hold for 10-15 seconds, then switch sides and repeat.
White ends by saying, "These four exercises are specifically designed to target these areas through stabilization, rotation, and balance. By engaging in these exercises, you're not only working on the surface muscles but also the deeper core muscles that support your spine and improve your overall posture;" it's also crucial to heed your body's signals and adapt accordingly, particularly if you're a novice to exercise or have any preexisting health issues.
As always, consistency is key here, along with a nutritious and balanced diet, hydration, and stress management.