Core exercises that are a must for any athlete 


For any athlete, having a strong and stable core is an essential part of success. A stable and strong core helps to support your posture, balance, and movement. It is an important part of staying injury-free. Every athlete needs a strong core to perform at their best. That is why it is important to incorporate core exercises into your training routine to ensure that you are prepared for any physical activity. In this blog post, we will take a look at some of the best core exercises for every athlete. 

The plank 

Planking are an excellent abdominal and core exercise. Planking can be done in many different ways and modified to fit any fitness level. The most basic version is the elbow plank, where you hold yourself up with your forearms and toes on the floor. As you place your elbows directly beneath your shoulders. Ensure you keep your head, neck, and spine in a straight line and hold this position for 30 seconds or longer. 

As you become more comfortable with the basic plank, you can start to make it harder by lifting one leg or one arm at a time. You can also try lifting both legs and both arms off the ground, adding an extra challenge. Additionally, you can add a twist to the plank by lifting your hips off the floor and bringing them towards one side of your body as you exhale. 

Doing the plank consistently will help you build a strong core, which is essential for any athlete. Remember to keep proper form and listen to your body when it is time to rest. 

The side plank 

To perform a side plank, start by lying on your side with your feet stacked on top of each other. Your elbow should be directly underneath your shoulder, and you should be resting on your forearm. Slowly raise yourself up off the ground, making sure that your body is in a straight line from your feet to your head. Hold this position for 30 seconds, then switch sides and repeat. 

By doing the side plank on a regular basis, you can build strength and stability in your core muscles, which is essential for any athlete. So, make sure to include the side plank in your training routine for optimal performance 

Pilate scissor 

To perform this exercise, start by lying on your back with your legs together and your arms at your sides. Lift your right leg off the ground and slightly bend your knee as you lift it. Keeping the leg lifted, extend it straight out in front of you. Then slowly lower your leg back down until it is just above the floor. Bring your left leg up and repeat the same motion. Make sure that each time you move your leg, you feel your abs engaging. 

Repeat this motion alternating between each leg 10-20 times. Once you feel you are getting stronger, add more repetitions or try to keep each leg up for longer. Pilate’s scissor is an excellent exercise for building core strength and stability that is essential for any athlete. 

Seated Russian twist 

The Seated Russian Twist is a great core exercise for athletes of all levels. The core exercise works to strengthen the muscles in your abdominals, oblique, hips, and lower back. This exercise is ideal for rotational movements, balance, and overall strength. 

To begin the Seated Russian Twist, sit on the ground or a bench with your legs bent in front of you and feet flat on the floor. Place your hands together in front of your chest, keeping them close to your body. Twist your torso to one side as far as you can, then twist to the other side. Make sure to keep your back straight and core engaged throughout the movement. 

The Seated Russian Twist is an excellent exercise that can help athletes increase their power and stability around the spine and midsection. With regular practice of this exercise, you can improve your performance on the field. 

Reverse crunch 

The reverse crunch strengthens the lower abdominal muscles and can help improve your balance and stability. This exercise is easy to learn and can be done at home or in the gym. 

To perform a reverse crunch, lie flat on your back with your knees bent and your feet flat on the floor. Place your hands either behind your head or crossed over your chest. Exhale as you curl your pelvis off the floor, lifting your buttocks and legs towards the ceiling. Inhale as you slowly lower back down to the starting position. 

For maximum benefit, aim to complete 3 sets of 10-15 repetitions of the reverse crunch. To make it more challenging, lift one leg while performing the exercise or add weights to your hands. Remember to keep your core muscles engaged throughout the entire motion and focus on keeping your lower back pressed firmly against the floor.  As an athlete, adding this exercise to your regular workout routine will help take your fitness level to the next level. 


One of the best core exercises for athletes is the Superman. This exercise strengthens the lower back, glutes, and hamstrings, helping to improve stability and balance. The Superman also helps to build a strong core and improves posture, making it a grand excellent exercise for sports performance. 

To do the Superman exercise, start by lying face down on the floor with your arms extended straight in front of you. Make sure your legs are straight as well. Then, slowly lift both your arms and legs off the floor at simultaneously eating an arch in your back. Hold this position for five to 10 seconds and then slowly lower back down to the starting position. You should feel your lower back and glutes working hard to hold the pose. 

You can also make this exercise more challenging by adding in a rotation. After lifting your arms and legs off the floor, rotate them out to the sides. Hold that position for five to 10 seconds before returning to the starting position. The Superman is a great exercise to do as an athlete struggling with balance and stability. Try adding it to your following workout routine for optimal results. 

The importance of core exercises to an athlete 

Core exercises are a critical part of any athlete’s fitness regimen. As we have seen earlier core exercises help to strengthen the muscles in the body and also help to improve balance and posture. Core exercises can also help to improve coordination and stability during dynamic movements such as running and jumping. 

For athletes, it is very important you have a strong core for peak performance. It provides the foundation for other aspects of physical fitness, such as strength and speed. When core muscles are weak, the body is unable to generate power efficiently, leading to decreased performance and an increased risk of injury. 

The importance of core muscles include:  

  1. Flattens and strengthens an athletes abs. core exercises are the fastest way to flatten your abs and this is because this training work on the deep abdominal muscles. By doing these exercises daily will not only strengthen your abs but will also flatten them to make your body look better. 
  1. Core exercise stabilizes the lower back by making it stronger and healthier. As an athlete having a stronger back will make you less prone to lower back pain. Having a stronger core will give room for normal functions 
  1. Once your back and abdominal area becomes stronger, your body also starts experiencing an improvement in balance and coordination. Doing core exercises daily stimulates a particular area in the brain know as links responsible for spatial awareness. Making these exercises not just body work outs but also for the brain. 
  1. Core muscles exercises play a bigger part when it comes to improving flexibility and do wonders to your ligaments and muscles by stabilizing the lower back 
  1. Core muscle exercises improves lung capacity promoting better breathing. Since core muscles are connected to the diaphragm, working out these muscles enhances your ability to inhale and exhale. Through these exercises the body can take in more oxygen making the heart pump more blood. As a result giving significant improvement in body performance. 
  1. Core muscles helps strengthen the body. Core muscle exercises not only helps in strengthening the lower back but also makes the entire body stronger. When you engage in these core workouts, your sports capability will be much better. Nevertheless, you will be at a lower risk of getting injuries. 


When it comes to athletic performance, the importance of strong core muscles cannot be overstated. A strong core can help improve balance, posture, and stability, all of which are essential for an athlete’s success. Additionally, having a strong core can help protect your back from injuries, as well as improve your overall strength and power. That is why it is essential for athletes to include core exercises in their regular training routine 

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