Strengthen your core with these easy and effective exercises you can do at home. Improve your posture, balance, and overall strength with no equipment.
A strong core is essential for good posture, reducing back pain, and enhancing your balance. You don’t need fancy equipment or a gym membership to build a strong core. With just your body weight, you can perform these simple yet effective exercises right at home. Here’s a guide to some of the best core-strengthening moves you can try today.
Exercises to Strengthen Core Muscles at Home
Plank
The plank is a classic core exercise that works your abs, lower back, glutes, and shoulders. It’s a full-body workout in one move!
How to Do It:
- Start in a push-up position, but rest on your forearms instead of your hands.
- Keep your body in a straight line from head to heels.
- Engage your core and hold the position for 20-30 seconds (or longer as you get stronger).
- Avoid letting your hips sag or lifting them too high.
Dead Bug
This exercise targets your deep abdominal muscles and helps improve stability.
How to Do It:
- Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees.
- Slowly lower your right arm and left leg toward the floor while keeping your lower back pressed into the ground.
- Return to the starting position and switch sides.
- Aim for 10-12 reps on each side.
Bird Dog
The bird dog exercise strengthens your lower back, core, and glutes while also improving balance.
How to Do It:
- Start on all fours with your hands under your shoulders and knees under your hips.
- Extend your right arm forward and your left leg straight back.
- Hold for a few seconds, then return to the starting position.
- Repeat on the opposite side (left arm and right leg).
- Do 10-12 reps on each side.
Russian Twists
This move targets your obliques, helping to define and strengthen the sides of your core.
How to Do It:
- Sit on the floor with your knees bent and feet flat.
- Lean back slightly and lift your feet off the ground for added intensity.
- Hold your hands together and twist your torso to the right, bringing your hands beside your hip.
- Twist back to the left side and repeat.
- Perform 15-20 twists on each side.
Leg Raises
Leg raises are perfect for targeting your lower abs, which can be tricky to strengthen.
How to Do It:
- Lie flat on your back with your arms at your sides.
- Keep your legs straight and slowly raise them toward the ceiling.
- Lower your legs back down without letting them touch the ground.
- Do 10-15 reps.
Bicycle Crunches
This exercise engages your upper and lower abs as well as your obliques.
How to Do It:
- Lie on your back with your hands behind your head and legs lifted, bent at 90 degrees.
- Bring your right elbow toward your left knee while straightening your right leg.
- Switch sides, bringing your left elbow toward your right knee.
- Continue alternating sides in a pedalling motion for 15-20 reps on each side.
Superman
The Superman exercise strengthens your lower back, an often-overlooked part of your core.
How to Do It:
- Lie face down on the floor with your arms extended in front of you and your legs straight.
- Lift your arms, chest, and legs off the ground as high as you can.
- Hold for a few seconds before lowering back down.
- Perform 10-12 reps.
These simple exercises can be done at home with no equipment, and they’ll help you develop a stable, powerful core.
