How to Strengthen Your Core Muscles With 8 Simple Exercises

Last Updated on September 30th, 2020

Many people think of the core muscles as our front body abdominal muscles. Our core extends far beyond the abs, including everything besides our arms and legs.

These core muscles work as stabilizers for the body working as the center of gravity. This is where all movements begin. The body’s stabilization system should be functioning optimally to effectively utilize the strength, power, and muscular endurance that they have developed in the prime movers of the lower leg.

Weakened core muscles could result in lower back pain or a protruding waistline. Strength of these core muscles can-do wonders for your posture and help give you more strength in other exercises like running and walking. It is very much important to first achieve core stability to protect the spine and surrounding musculature from injury in static and then dynamic movements. Second, we want to transfer and produce force effectively and efficiently during dynamic movements while maintaining core stability.

Core muscle training is simply and involves just doing specific exercises to develop and strengthen these core muscles.

Here are the 8 Beginner Exercises that you can do at Home Without Any Equipment.

You can make these Core Muscles Exercises more challenging with little variations.

1. Bird dog:

   This classic exercise is one of the top strengthening and stabilizing exercises to keep your core and back muscles in good shape. It helps in improving the posture and relieving any kind of pain around your spine. Besides helping the spine, it also impacts gluteus and hamstring.

   How to do:

1. Come in a tabletop position on your mat. Your wrists should be just below your shoulders and hips above your knees. Keep your back straight.
2. Now try lifting your legs and bring them parallel to ground. Do it slowly and only till the point you are comfortable.
3. Once your legs are straight, try lifting your hands and bring them parallel to ground.
4. Bring both legs and arms down to the ground and do this with opposite pair. Lift hands and legs simultaneously this time.
5. Do this 8-10 time on each side.

   

2. Mountain climbers:

   It affects your core muscles, shoulders, arms and legs. Strengthens your core by engaging it in maintaining the stability while your legs move. Shoulders keep your arms locked and prevent them from moving. Your hamstrings are stretched. Overall, it’s the best core workout, there is no muscle left unused while doing this.

   How to do:

1. From tabletop position, move your legs back and come to your toes.
2. Keep your back and arms straight.
3. Wrists should be just below the shoulders. This is high plank.
4. From here, try touching one knee to opposite elbow. Come as close as possible to your knee.
5. Bring your leg back and repeat this with other leg.
6. Try maintaining the body alignment. Posture is more important than speed.
7. Repeat this 8-10 times on each side.

   

3. Bridge Pose:

   Apart from strengthening your core, this exercise boosts flexibility and reduces back pain. Neck, chest and spine are stretched and thereby helps in strengthening muscles there.  It will also tone and shape your butt.

   How to do:

1. Lie down on your back on a mat with your knees bent.
2. Place your palms on side of your waist.
3. Try lifting you back as much as you can while keeping your back straight and aligned.
4. Keep your shoulders relaxed to avoid any extra pressure there.
5. Stay in that for few seconds and come back.
6. Repeat this for 4-5 seconds.

   

4. Bicycle crunch:

   This exercise helps in building power, strength, and of course, definition. Also, if you want to get rid of that extra fat around your waist, this is the best exercise. It works on side fat very well.

   How to do:

1. Lie down on your back on a mat with your knees bent.
2. Lift your leg up and bring them parallel to ground.
3. Place your hands at the back of your head and interlock your fingers.
4. Lift your head and shoulder up and try to bring your opposite elbow and knee closer to each other.
5. Come back and now do this with opposite elbow and knee.
6. While moving, keep your legs straight and go slow.
7. Repeat these 10 times on each side.

   

5. Plank:

   This is the best exercise for improving body stability. It strengthens neck, shoulder, chest, back and abs. It helps in improving the posture and keep your shoulder back and lower back neutral when you sit. Reduces the risk of injury in back. Improves metabolism and provide better mental strength.

   How to do:

1. Come in a tabletop position and then place your elbows on the ground. Your elbow should be right below your shoulders and arms should be shoulder distance apart.
2. Interlock your fingers in this position.
3. Slowly move your legs back and come to your toes.
4. Keep your beck straight and hips in line with shoulders.
5. Don’t let your chin go into your chest in keep it up.
6. Stay there for 20 seconds initially and then increase the duration as you become comfortable.

   

6. Plank to dolphin:

   It greatly helps your pelvic floor muscles. Improves body flexibility while working on core strength. Your spine is well stretched in this posture and it helps in reducing any pain you might be having there.

   How to do:

1. From plank position, lift your hips up and move your body a little back.
2. Keep your back straight and hips as high as you can.
3. Bend your knees a bit if you are not comfortable initially.
4. Stay there for 8-10 seconds and then come back to plank.
5. Repeat these 5 times for better flexibility.

   

7. Leg raises:

   This pose happens to have huge impact on your core muscles and you can actually feel a burn there. The lower abdominal muscles primarily benefit from leg raises. Repetition of this exercise help to increase the strength and definition that you see in your abs and the control that you have over your core muscles. Leg raises increase the flexibility, agility and strength of the hip flexors.

   How to do:

1. Lie down on your back on a mat keeping your hands on your side.
2. Lift your legs a little while keeping them straight. keep your shoulders and back neutral and relaxed.
3. Now, lift your legs even higher and stay there for few seconds.
4. Bring your legs back to starting position and then go up again.
5. Repeat this 8-10 times with each leg.

   

8. Superman:

   Back pain becomes common as we age. Structures in the back degenerate, and the effects of gravity, desk jobs and a sedentary lifestyle can take their toll. The lower back is often neglected in average fitness routines. lower back strengthening with the superman exercise builds support and stability for the spine, and it can also prevent and reduce back pain.

   How to do:

1. Lie down on your stomach and keep your hands stretched above your head.
2. Lift your chest and shoulder above the ground.
3. Now lift both your legs up to stretch your spine.
4. Lift your hands as well. It will provide you extra stability.
5. Stay there for 10 seconds initially and then slowly increase the duration.

   

Hope you find this article helpful.

Stay healthy! Keep smiling!

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Dr. Amanda

Amanda is a certified nutritionist and fitness yoga trainer, and writer in the areas of health, fitness and nutrition.

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