Woman in athletic wear doing core strengthening exercises, performing abdominal crunches on a yoga mat indoors, with gym equipment visible in the background.
Workouts

These 10 simple core strengthening exercises will improve your quality of life and mobility along your fitness journey. You don’t need fancy equipment or a gym membership to build core strength, these exercises can be done at home using just your body weight. A strong core is the foundation for good posture, balance, stability, and overall strength. Whether you’re lifting groceries, climbing stairs, or working out at the gym, your core muscles are involved in nearly every movement.

A person gestures towards their core; text reads “10 Simple Core Strengthening Exercises, Get Inspired Here”; below, people perform core strengthening exercises like planks in a gym.

Core Strength Exercises

The core includes not only your abdominal muscles but also your lower back, hips, and pelvis. Strengthening this area helps prevent injuries, improve athletic performance, and reduce lower back pain.

1. Plank

The plank is a classic core exercise that activates nearly every muscle in the body, especially the abs, back, and shoulders.

How to do it:

  • Start in a push-up position with your arms straight and hands directly under your shoulders.
  • Keep your body in a straight line from head to heels, avoiding sagging or arching.
  • Engage your core and hold for 20–60 seconds, or as long as you can with good form.

The plank builds endurance and stability and is easy to modify by dropping to your knees or using your forearms instead of your hands.

Four people in athletic wear hold a plank position on yoga mats, lined up side by side in an exercise studio, practicing core strengthening exercises together.

2. Dead Bug

The dead bug is a controlled movement that targets deep abdominal muscles while protecting the lower back.

How to do it:

  • Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle.
  • Slowly lower your right arm and left leg toward the floor while keeping your lower back pressed into the mat.
  • Return to the starting position and switch sides.
  • Repeat 10–12 times on each side.

This exercise improves core control and coordination and is perfect for beginners.

3. Bird-Dog

The bird-dog builds core stability while working the back, glutes, and shoulders.

How to do it:

  • Start on your hands and knees in a tabletop position.
  • Extend your right arm forward and left leg back, keeping your hips level.
  • Hold for a few seconds, then return to the starting position.
  • Switch sides and repeat 10–12 times per side.

This move promotes spinal alignment and balance and is gentle on the joints.

A woman in black workout clothes performs a core strengthening exercise on a mat, extending one arm forward and the opposite leg backward, with a textured wall in the background.

4. Glute Bridge

The glute bridge strengthens the glutes, lower back, and core while promoting pelvic stability.

How to do it:

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Press through your heels to lift your hips until your body forms a straight line from knees to shoulders.
  • Squeeze your glutes at the top, then lower slowly.
  • Repeat for 10–15 reps.

To make it harder, try lifting one leg while keeping your hips level.

5. Leg Raises

Leg raises are a simple way to strengthen the lower abs and hip flexors.

How to do it:

  • Lie on your back with your legs straight and arms at your sides.
  • Engage your core and lift both legs up toward the ceiling, keeping them straight.
  • Slowly lower them back down without touching the floor.
  • Repeat for 10–15 reps.

Place your hands under your hips for added lower back support.

Person lying on a blue exercise mat outdoors, performing a leg raise—one of the core strengthening exercises—legs extended straight up with clear sky and greenery in the background.

6. Russian Twists

This rotational exercise targets the obliques, which are the muscles on the sides of your abdomen.

How to do it:

  • Sit on the floor with your knees bent and feet lifted off the ground.
  • Lean back slightly and clasp your hands together.
  • Twist your torso to the right, then to the left, tapping the floor beside your hip each time.
  • Repeat for 20–30 seconds or 10–15 reps per side.

You can add a weight or medicine ball for more intensity.

7. Mountain Climbers

Mountain climbers are a dynamic, full-body exercise that challenges core strength and cardiovascular endurance.

How to do it:

  • Start in a high plank position with your hands under your shoulders.
  • Drive your right knee toward your chest, then quickly switch legs.
  • Continue alternating legs in a running motion.
  • Move for 30–60 seconds at a steady pace.

This movement engages the abs while getting your heart rate up.

8. Side Plank

The side plank focuses on the obliques and builds lateral core strength and stability.

How to do it:

  • Lie on your side with your elbow under your shoulder and legs stacked.
  • Lift your hips off the ground, creating a straight line from head to heels.
  • Hold for 20–45 seconds per side, keeping your hips lifted and your body stable.

For a modification, bend your knees or perform the side plank with your bottom leg on the ground.

A woman in athletic wear performs a side plank on a yoga mat indoors, showcasing core strengthening exercises as she supports herself on one forearm with her other hand on her hip.

9. Seated Knee Tucks

This exercise strengthens the lower abs and is especially effective for developing control in the hip area.

How to do it:

  • Sit on the floor with your legs extended and your hands on the ground behind you for support.
  • Lean back slightly and lift your legs off the ground.
  • Pull your knees in toward your chest, then extend your legs without touching the ground.
  • Repeat for 10–15 reps.

Keep your core engaged throughout to avoid straining your back.

10. Superman Hold

This move strengthens the lower back and improves postural alignment by targeting the posterior chain.

How to do it:

  • Lie face down on a mat with your arms extended overhead and legs straight.
  • Lift your arms, chest, and legs off the ground at the same time.
  • Hold for 10–30 seconds, squeezing your glutes and lower back muscles.
  • Lower down and repeat 3–5 times.

The superman hold helps counterbalance all the flexion-focused core work and promotes spinal strength.

Woman in athletic wear performing a core strengthening exercise on a rug in the living room, arms and legs raised off the ground, smiling at the camera.

Tips for Core Training Success

To get the most out of your core workout, consistency is key. Aim to do core exercises 3–4 times per week, mixing static holds like planks with dynamic movements like mountain climbers. Always focus on quality over quantity, proper form reduces the risk of injury and ensures the right muscles are working.

Breathing is another essential component. Exhale during the effort phase (like lifting or contracting) and inhale as you return to the starting position. This helps engage the deep core muscles more effectively.

Don’t forget to stretch and cool down after your workout. Gentle stretches for the back, hips, and abdominals will keep your body mobile and help prevent soreness.

A strong core benefits every part of your body, from your posture and balance to your ability to perform daily tasks with ease. These 10 simple core strengthening exercises are easy to incorporate into your weekly routine and can be modified to suit any fitness level. Whether you’re just starting out or looking to add variety to your workouts, these movements will help you build a stable, functional core over time. Stay consistent, listen to your body, and enjoy the results of a more powerful center.

A personal trainer can help you get started the right way or perfect your form, even if you only book 1-6 sessions with them. So don’t hesitate to ask for help.

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