Weight loss: 5 best exercises to build core strength and stability

A strong core is the foundation of a flexible body and robust joints. No matter how complex your exercise regime is, if your core muscles are not strong enough, the risk of bone loss, injuries, fractures and back pain would be the greatest. So, whether you exercise to shed kilos or build muscles, the first motive should be to work on your core to tighten and strengthen it. Here are five exercises that are the best for targeting your core muscles.

The hollow hold is an isometric core exercise that helps to strengthen the abdominal muscles that keep our body stable and balanced and protect our spine.

Step 1: Lie on your back with your legs straight and hands stretched overhead.

Step 2: In a controlled manner, lift your arms, head, shoulder blades, and legs off the floor

Step 3: Hold the position for 20 seconds, relax for 10 seconds and repeat.

Read more: Functional fitness: Five best exercises you can do to be injury free

This exercise primarily targets your erector spinae, the rectus abdominis and the transverse abdominis.

Step 1: Come to the tabletop position with your knees below your hips and your wrists below your shoulder.

Step 2: Lift your knees off the ground and straighten your legs to bring your body to full extension.

Step 3: Place your forearms on the ground and balance your body weight.

Step 4: Elongate your spine and engage your abdominal, arm and leg muscles. Lengthen the back of your neck and look down.

Step 5: Hold this position for at least 10-30 seconds, then relax.

Superwoman or Superman is another isometric core exercise that you can add to your daily core routine. It helps to target the lower back muscles, glutes, hamstrings, and abs.

Step 1: Lie on your stomach with your arms extended overhead and legs straight. (just like Superman)

Step 2: Keeping your head in a neutral position, lift your arms and legs off the floor

Step 3: Engage your glutes, core, and the muscles between your shoulder blades simultaneously.

Step 4: Hold the position for 20 seconds, relax for 10 seconds and repeat.

The side plank is a great exercise to strengthen the oblique abdominal muscles. It also helps in core stabilization muscles.

Step 1: Lie on your right side, legs extended and stacked one above the other.

Step 2: The elbow of your right arm should be directly under your shoulder and your body should be in a straight line.

Step 3: Engage your abdominal muscles by drawing your navel toward your spine.

Step 4: Lift your hips off the floor to form a straight line from shoulders to ankles.

Step 5: Hold this pose and breathe in and out.

Read more: Lose weight by turning your routine tasks into a workout routine

This exercise helps to strengthen the core, improves stability, encourages a neutral spine, and relieves low back pain.

Step 1: Come to all your fours in a tabletop position. Your legs should be under your hips and wrists under your shoulder.

Step 2: Keep your spine neutral by engaging your abdominal muscles and drawing your shoulder blades together.

Step 3: Raise your right arm straight in front and extend the opposite leg behind you. Make sure your body is in a straight line.

Step 4: Hold this position for a few seconds, then return to the starting position and repeat the same with the other leg and hand.