The core muscles are a group of muscles located in the trunk of the body that work together to stabilize and support the spine, pelvis, and shoulders. Consequently, these muscles are crucial for maintaining posture, balance, and overall functional movement. When our core muscles are weak or imbalanced (e.g., the chest muscles are stronger than the back muscles), our posture suffers. With poor posture comes other problems such as back and neck pain.

The good news is, that with a few simple core focused exercises we can strengthen our muscles and address any imbalances.

This routine focuses on strengthening the abdominals, lower back, and oblique muscles. Each exercise can be performed at home with minimal equipment.

Simple Core Exercise Routine

1. Bridge

  • How to do it: Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes and keeping your core tight. After holding for a few seconds at the top, lower back down.
  • Reps: 10-15
  • Sets: 2-3

2. Bird Dog

  • How to do it: Start on your hands and knees, keeping your back straight. From here, extend your right arm forward and your left leg back simultaneously, keeping your core tight. After holding for a few seconds, return to the starting position and switch sides.
  • Reps: 10-12 per side
  • Sets: 2-3

3. Plank

  • How to do it: Start in a forearm plank position with elbows directly under shoulders and body in a straight line from head to heels. Hold this position, keeping your core engaged and avoiding sagging or lifting your hips. If this position is too challenging at the moment, drop your knees to the floor for support.
  • Duration: 20-30 seconds
  • Sets: 2-3

4. Side Plank

  • How to do it: Lie on your side with your elbow directly under your shoulder. Lift your hips to form a straight line from head to feet, supporting your body with your forearm and feet. Hold this position, then switch sides. This is a challenging move so beginners may want to drop the lower part of the leg to the floor for more support, bending at the knee . Don’t let the hips drop.
  • Duration: 15-20 seconds per side
  • Sets: 2-3

5. Dead Bug

  • How to do it: Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees. Lower your right arm and left leg toward the floor simultaneously while keeping your back flat on the ground. Return to the starting position and switch sides.
  • Reps: 10-12 per side
  • Sets: 2-3

6. Russian Twists

  • How to do it: Sit on the floor with knees bent and feet flat. Lean back slightly, keeping your back straight, and hold your hands together in front of you. Twist your torso to the right, then to the left, while keeping your core engaged. To make this more challenging, lift your feet off the floor and/or hold a weight in your hands.
  • Reps: 10-15 per side
  • Sets: 2-3

Tips for Success

  • Warm-Up: Begin with a 5-10 minute warm-up (e.g., brisk walking, light jogging) to get your blood flowing and muscles warmed up.
  • Form: Focus on maintaining proper form to avoid injury and maximize effectiveness.
  • Breathing: Remember to breathe steadily throughout each exercise. Exhale during the effort phase (e.g., lifting or twisting) and inhale during the return to the starting position.
  • Progression: As you become stronger, gradually increase the duration of holds or the number of repetitions and sets.
  • Cool Down: Finish with a 5-10 minute cool-down, including gentle stretches for the core and other major muscle groups.
  • Consult a health professional if you have any medical conditions or injuries prior to attempting any workout

This routine can be done 2-3 times per week, allowing a day of rest in between sessions for recovery.