Strong core for fitness coach Rosalie Hayes is more about utility than about six-pack abs. “Your core is the powerhouse of your body,” she notes. “It helps your balance, posture, and almost all the motions you do during the day.”
Rosalie’s approach is on core exercises aiming at deeper muscles like the transverse abdominis and obliques, transcending crunches. “People sometimes consider the core as just the front of the abs, but it includes your back, hips, and pelvis too,” she says.
These are Rosalie’s best core workouts for a strong, balanced midsection:
1. Dead Bug: “This one trains deep core activation and coordination,” Rosalie points out. After lying on your back with arms and legs lifted, stretch opposing arm and leg without arching your back.
2. Plank Variations: Planks work the core all around. Rosalie advises side plans, forearm and plank reaches. “Pay more attention to form than only time’s worth.”
3. Bird dog: Perfect for lower back strength and stability, this practice consists in extending one arm and the opposing leg while keeping balance on all fours.
4. Russian Twists—Bodyweight or Light Weights: Using twisting motions works the obliques. She counsels “keep your spine straight and control the movement.”
5. Glute Bridges: “These activate the posterior chain — your glues and lower back — which are vital for a good core,” adds Rosalie.
She underlines that regularity is essential. “Even just 10 minutes a day can result in significant gains,” she notes. “Training your core will help your life, not about doing hundreds of sit-ups.”
