Core Exercises for the Ribs & Hips

In fitness terms, the core is typically defined as the torso area below your chest. The core stretches from your lower ribcage to your hips and includes the lower back, as well as the abs. Core movement is a key part of many athletic activities, such as swinging golf clubs and tennis rackets. Additionally, your core muscles stabilize many movements, thereby providing the foundation for almost any sport you can play. Whatever your exercise goals, include core strengthening and flexibility activities in your program.

  1. Muscles

    • Key core muscles include your abdominals, such as the rectus abdominis on the front of your abdomen plus the obliques and transversus abdominis on your sides. All these muscles attach to your lower ribs and continue down to your hip area. Similarly, the quadratus lumborum in your lower back extends from the lowest rib to the hips. Other low-back core muscles include parts of the erector spinae and iliopsoas. Numerous hip muscles may also be considered parts of your core, including the glutes and the hip flexors.

    Body-Weight Exercises

    • You can strengthen your core with exercises as simple as a basic knee lift. From a standing position, lift one leg so your thigh is parallel with the floor -- or beyond, if possible -- and your shin is vertical. Take about two seconds to raise your knee and two more to return to the starting position. Perform one to three sets of 10 reps with each leg. Other options include leg raises, lunges, bicycle crunches, bridges and planks. Warm up before any strength-training workout with at least five minutes of mild aerobic exercise.

    Weighted Exercises

    • Aside from machines that target your glutes, such as leg press devices, you probably won't find many machines that specifically focus on your core. Use free weights to add intensity to exercises such as lunges, crunches or Russian twists. The barbell deadlift, performed with bent knees, targets your back and also works your hips and abs. Stand just in front of a barbell, then squat and grasp it with an overhand grip. Stand up, keeping your arms straight, then lower the bar slowly to the starting position. Perform eight to 12 reps. Barbell good-mornings offer a similar workout. Squats target your glutes but engage several hip and core muscles as stabilizers.

    Stretches

    • Stretching your core improves your flexibility and may help to prevent injuries. You can stretch most of your core by lying on your back. Lie with your legs straight and your arms extended over your head, so your body basically forms a straight line, to stretch your rectus abdominis. Place your hands behind your head, then flex your knees and move them as far as possible to one side to stretch your obliques and lower back. Do the stretch to both sides. Perform lunge stretches for your hips. Hold all stretches for 20 to 30 seconds while you remain as still as possible.