Plank, Mountain Climbers, Flutter Kicks, and more: Here are simple exercises to build core strength

Whether you’re sitting at a desk all day, chasing after kids, or enjoying outdoor activities, a strong core supports every movement you make. It is about building a stable foundation for your body to help prevent injuries, improve posture, and make everyday activities easier.

Your core muscles help with everything from bending down to tying your shoes to carrying groceries. Plus, if you’re into fitness, a strong core can enhance your performance in all kinds of exercises, whether you’re running, lifting weights, or doing yoga.

You can build a strong core without any fancy equipment or hours at the gym. There are simple exercises you can do right in your living room that will help you get started.

Plank

The plank is one of the most effective exercises for core strengthening as it engages multiple muscle groups, including the abs, lower back, and shoulders.

How to do it:

• Start in a push-up position, resting on your forearms.
• Keep your body in a straight line, engaging your core muscles.
• Hold for 20-30 seconds, gradually increasing time.

Tip: Ensure your hips don’t sag to avoid strain on the lower back.

Russian Twists

This exercise targets the obliques and improves rotational core strength.

How to do it:

• Sit on the floor with bent knees and lean back slightly.
• Hold a weight, twist your torso side to side, and touch the ground on each side.
• Aim for 15-20 twists on each side.

Tip: Control the movement to avoid using momentum.

Bicycle Crunches

Engage both upper and lower abdominal muscles with this classic move.

How to do it:

• Lie on your back, lifting your legs and bending your knees.
• Twist your torso, bringing one elbow toward the opposite knee, alternating sides.
• Perform 15-20 reps per side.

Tip: Focus on controlled movements to fully engage the core.

Dead Bug

This helps with deep core strength and coordination.

How to do it:

• Lie on your back with arms extended upward and knees bent.
• Slowly lower one arm and the opposite leg, keeping your back flat on the floor.
• Switch sides and repeat for 10-12 reps per side.

Tip: Keep your lower back pressed to the floor to engage your core.

Also see | Pilates vs yoga: Guide to choose the ideal workout for you to build strength, improve flexibility

Mountain climbers

A full-body exercise that also targets the core.

How to do it:

• Start in a high plank position.
• Quickly bring one knee toward your chest, alternating legs.
• Continue for 30-45 seconds.

Tip: Keep your body straight and core tight to avoid lower back strain.

Leg Raises

Great for working the lower abdominal muscles.

How to do it:

• Lie flat on your back with your legs straight.
• Lift your legs to 90 degrees, then lower them without letting them touch the ground.
• Do 10-12 reps.

Tip: Press your lower back into the floor to fully engage the core.

Bridge

This move strengthens the core, glutes, and lower back.

How to do it:

• Lie on your back with your knees bent and feet flat.
• Lift your hips while engaging your core and glutes.
• Hold, then lower back down for 10-15 reps.

Tip: Focus on using your core and glutes, not your lower back.

Bird-Dog

This exercise enhances balance and core stability.

How to do it:

• Start on all fours, extending one arm forward and the opposite leg backwards.
• Hold, then switch sides for 10-12 reps per side.

Tip: Keep your core tight to maintain balance.

Flutter Kicks

Targets the lower abs and hip flexors.

How to do it:

• Lie on your back with your legs extended.
• Alternately kick your legs up and down for 20-30 seconds.

Tip: Engage your core and keep your back pressed into the ground.

Incorporate core work into daily activities

Engage your core muscles while standing, walking, or sitting to improve posture and strengthen your core throughout the day.

Final tips for core strength:

• Be consistent: Aim to practice core exercises 3-4 times weekly.
• Focus on form: Proper form ensures effectiveness and reduces injury risk.
• Progress gradually: Increase intensity as your core becomes stronger.

Building core strength requires time and consistency but leads to numerous benefits like improved posture, better balance, and reduced risk of injury. Incorporate these exercises into your fitness routine, and you’ll develop a stronger core and enhance your overall body strength.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.