Six Exercises To Strengthen Your Core Muscles

Last week we discussed what your core is and why it’s important to work on your core strength. This week’s blog is all about specific exercises to help build up your core strength. Spending time exercising your core muscles, not only strengthens your core, arms and legs, but may also alleviate and prevent lower back pain. Signs of a weak core include poor posture when sitting or standing, lower back pain, inability to stand for long, weakness of the body, shortness of breath, and balance issues.

Below are exercises that you can do at home in order to strengthen your core and low back. No gym membership or expensive equipment is needed. Get yourself an exercise mat and set aside 15-20 minutes in your day—four days a week—to do these exercises.

Disclaimer: There are variations to these exercises based on your fitness level. We included the standard forms but always listen to your body. You should not feel any pain doing these exercises. If you do, stop. For those suffering with a medical condition or chronic pain, check with your healthcare provider before starting a workout routine.

Bird Dog

The bird dog position is perfect for core strengthening, improving stability, encouraging a neutral spine, and it may even help relieve lower back pain. Muscles worked include: Erector Spinae, Multifidus, Quadratus Lumborum, Glutes, Hips, Upper Back, and Shoulders.

  1. Begin on the floor on your hands and knees (table top position).
  2. Be sure to place your knees under your hips and your hands under your shoulders.
  3. Keep a neutral spine by tightening your stomach and engaging your core.
  4. Begin to raise your right arm and your left leg, simultaneously.
  5. Keep your head and spine neutral by looking at the floor.
  6. Hold this position for a few seconds and then repeat on the other side.
  7. Strive to do 3 sets of 10 reps with a one minute hold in between each set.

Dead Bug

The dead bug exercise helps build core strength and stability. It also creates a stronger foundation for the spine. Muscles worked include: Transverse Abdominis and Spinal Erectors.

  1. Using a padded mat, lie flat on your back with your knees bent and your feet flat on the floor.
  2. Allow your shoulders and low back to touch the floor.
  3. Tighten your stomach engaging your core. It is important to maintain contact between your lower back and the mat. You need to make sure your spine keeps this neutral position throughout this exercise.
  4. Bend your knees towards your chest to a 90 degree angle and raise your arms above your chest. This is the starting (neutral) position.
  5. Inhale and, as you exhale, lower your right leg toward the floor while simultaneously, reaching your left arm backward. Keep your left leg and right arm in neutral position. Hold for a few seconds and avoid resting your leg and arm on the floor.
  6. Repeat on other side. This is one rep.
  7. Move slowly and avoid any twisting or rotation.
  8. Strive to do 3 sets of 10 reps with a one minute hold in between sets.

Bridge

Completing a bridge helps to strengthen the core and elongate the spine. Muscles worked include: Glutes, Hips, Erector Spinae, Multifidus, Quadratus Lumborum, Hamstrings, and Quads.

  1. Lie on the floor with your hands at your sides, palms facing down, knees bent and feet flat on the floor.
  2. Keep your head neutral.
  3. Tighten your abdominals engaging your core.
  4. Begin to raise your hips off of the floor until they are aligned with your shoulders and knees.
  5. Hold for a few seconds and then lower your hips towards the floor. Avoid touching the floor while doing the set.
  6. Repeat ten times.
  7. Strive to do 3 sets of 10 reps with a one minute hold in between each set.

Plank

Planks are one of the best exercises to strengthen your core and improve your balance. For beginners, start on your forearms and progress to your hands when you feel comfortable. Muscles worked include: Rectus Abdominis, Transverse Abdominis, Internal Obliques, External Obliques, Hips, Erector Spinae, Multifidus, Quadratus Lumborum, and Glutes.

  1. Place your forearms on the floor with your elbows aligned below your shoulders and your arms parallel to your body at shoulder width.
  2. Feet should be in line with your hips.
  3. Keep a neutral spine as you hold your hips up—don’t let your hips start to fall toward the floor. (Think of a starting push-up position)
  4. Focus on squeezing your abs, legs and glutes.
  5. Keep everything tight for the allotted time.
  6. For beginners strive to do 20-30 seconds. More advanced, hold for 2-5 minutes.
  7. Strive to do one set of 5 planks.

Draw-in Maneuver

Draw-in maneuver helps to stabilize the spine by activating the deepest core muscles. This can be done several ways but is suggested you learn the way on your back first. Muscles worked include: Transverse Abdominis and Multifidus.

  1. Using a padded mat, lie down flat on your back.
  2. Bend your knees keeping your feet flat on the floor.
  3. Neutralize your spine.
  4. Take a deep inhale and, as you exhale, draw your abdominal muscles inwards towards your spine.
  5. Hold that hollow formation for a few seconds then repeat.
  6. Strive to do 3 sets of 10 reps with a one minute hold in between.
  7. It is important to note when doing this exercise, you do not want to allow any other movements or muscle contractions to happen. Pay attention to the pressure in your feet, stomach and ribcage.

Superman

Superman exercises are a perfect core strengthening exercise. It’s a little more advanced. Muscles worked include: Erector Spinae, Quadratus Lumborum, Multifidus, Glutes, Hips, Rectus Abdominis.

  1. Lie flat on your stomach (on a hard surface) with your arms stretched out above your head.
  2. Tighten your core and then begin to raise your arms and legs off the floor simultaneously.
  3. Hold for a few seconds and then release.
  4. Strive to do 10 reps with a 2-3 second hold in between.

Consistently doing these exercises will strengthen your core muscles and will help support your spine and pelvis better. Remember your core is about power and one’s ability to not only have a strong spine and healthy posture, but to be able to perform everyday activities with ease. If you don’t already work your core, now is the time to start.

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