Other than “looking good,” there are some pretty important reasons why you should focus on keeping your core muscles strong. A well-developed core can help to alleviate back pain, improve your balance, support good posture, and even enhance your athletic performance. What’s more, core exercises can help you improve overall energy levels, prevent injuries and reduce stress on your spine. The best part is that you don’t need a gym membership, fancy equipment, or hours of your time to work on your core. In fact, just a few minutes a day can make a huge difference if you’re consistent.
In this article, we’ll discuss eight core exercises that you can choose from and a handful of ways to incorporate them into your daily routine. So let’s get started and prepare to show your lower back some love!
Bridge
This exercise targets your lower back, glutes, and hamstrings. All you need is a comfortable surface, like a yoga mat or even just a carpeted floor. Lie down on your back with your knees bent and your feet flat on the floor. Press down through your heels and lift your hips up until your body forms a straight line from your shoulders to your knees. Hold for a few seconds, then lower your hips back down to the floor. Aim for 10 to 15 repetitions.
Plank
One of the most popular core exercises, the plank works your abs, back, hips, and shoulders. Start by getting into a push-up position with your arms straight and your hands directly under your shoulders. Your body should form a straight line from your head to your heels. Hold this position for as long as you can, aiming for at least 30 seconds. Remember to breathe and keep your core engaged the entire time.
Dead bug
This exercise targets your abs, hips, and lower back. Lie down on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle. Keeping your lower back pressed into the floor, slowly lower your right arm and left leg toward the ground. Return to the starting position, then repeat on the other side. Aim for 10 to 15 repetitions on each side.
Bird dog
The bird dog exercise focuses on your lower back, glutes, and hamstrings. Start on all fours with your hands directly under your shoulders and your knees under your hips. Extend your right arm forward and your left leg back, keeping both as straight as possible. Hold for a few seconds, then return to the starting position and repeat on the other side. Aim for 10 to 15 repetitions on each side.
Russian twist
This exercise targets your obliques, abs, and lower back. Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly and lift your feet off the floor, keeping your core engaged. Hold a small weight or a sports drink with both hands and twist your torso to the right, bringing the weight toward your hip. Then, twist your torso to the left, moving the weight to your other hip. Continue alternating sides for 10 to 15 repetitions on each side.
Superman
This exercise targets your lower back, glutes, and hamstrings. Lie down on your stomach with your arms extended in front of you and your legs straight. Lift your arms, chest, and legs off the floor as high as you can, squeezing your glutes at the top. Hold for a few seconds, then lower back down. Aim for 10 to 15 repetitions.
Mountain climber
This exercise works your abs, hips, and shoulders. Start in a plank position with your hands directly under your shoulders and your body forming a straight line. Bring your right knee to your chest, and then quickly switch legs, bringing your left knee to your chest. Continue alternating legs as if you’re running in place. Aim for 30 seconds to a minute of mountain climbers.
Leg raise
This exercise targets your lower abs, hips, and lower back. Lie down on your back with your legs straight and your hands by your sides or under your lower back for support. Slowly raise your legs toward the ceiling, stopping when they’re perpendicular to the ground. Lower your legs back down, stopping just before they touch the floor. Aim for 10 to 15 repetitions.
Putting it all together
Now that you know the exercises, try some of these strategies to incorporate them into your daily routine:
- Set a time limit: Choose several exercises and do each for 30 seconds to a minute.
- Descending ladder: Choose a different exercise each day and perform it for decreasing intervals (e.g., 1 minute, then 45 seconds, then 30 seconds, etc.), with a 10-second rest in between.
- Specific repetitions: Choose a different exercise each day and do it for a specific number of repetitions.
- Combine stretches and core exercises: Pair a stretch with a core exercise, and alternate between them until you’ve stretched all major muscle groups, giving you a solid core workout in the process.
Remember, consistency is key! Incorporating these exercises into your daily routine will not only help you maintain a strong and healthy core, but also improve your overall quality of life.
