7 Simple Exercises to Strengthen Your Core Muscles at Home

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.

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