10 Core Strength Exercises (Videos)

Here are 10 core strength exercises that you can do at home without any equipment:

• Plank: (video)

  • Start in a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels.

  • Engage your core muscles and hold the position for 30-60 seconds.

  • Keep your back flat and avoid sagging or arching your lower back.

  • To modify, drop to your elbows or knees.

• Russian Twists: (video)

  • Sit on the floor with your knees bent and feet flat on the ground.

  • Lean back slightly and engage your core muscles.

  • Clasp your hands together in front of your chest or hold a weight.

  • Rotate your torso to the right, bringing your hands or weight towards the ground next to your hip.

  • Return to the center and then rotate to the left side.

  • Repeat for 10-15 repetitions on each side.

• Mountain Climbers: (video)

  • Start in a plank position with your hands directly under your shoulders.

  • Bring one knee towards your chest, then quickly switch legs, bringing the other knee towards your chest.

  • Keep your hips down and your core engaged.

  • Continue alternating legs at a fast pace.

  • Perform for 30-60 seconds.

• Flutter Kicks: (Video)

  • Lie on your back with your legs straight and arms by your sides.

  • Lift your legs off the ground a few inches and engage your core.

  • Alternate kicking your legs up and down in a fluttering motion.

  • Keep your lower back pressed into the ground.

  • Perform for 30-60 seconds.

• Bicycle Crunches: (video)

  • Lie on your back with your knees bent and hands behind your head.

  • Lift your shoulders off the ground and engage your core.

  • Bring your right elbow towards your left knee while straightening your right leg.

  • Switch sides, bringing your left elbow towards your right knee while straightening your left leg.

  • Continue alternating sides in a pedaling motion.

  • Perform 10-15 repetitions on each side.

• Dead Bug: (video)

  • Lie on your back with your arms extended towards the ceiling and your legs bent at a 90-degree angle.

  • Lower your right arm and left leg towards the ground, keeping your lower back pressed into the floor.

  • Return to the starting position and repeat on the opposite side.

  • Continue alternating sides for 10-15 repetitions on each side.

• Side Plank: (video)

  • Lie on your side with your elbow directly under your shoulder and legs stacked.

  • Lift your hips off the ground, creating a straight line from head to heels.

  • Engage your core and hold the position for 30-60 seconds.

  • Switch sides and repeat.

• Leg Raises:

  • Lie on your back with your legs straight and arms by your sides.

  • Lift your legs towards the ceiling, keeping them straight and together.

  • Lower your legs back towards the ground, stopping just before they touch.

  • Lift your legs back up towards the ceiling.

  • Perform 10-15 repetitions.

• Superman:

  • Lie on your stomach with your arms extended overhead and legs straight.

  • Lift your arms, chest, and legs off the ground, engaging your lower back and glutes.

  • Hold the position for a few seconds, then lower back down.

  • Perform 10-15 repetitions.

• Bird Dog:

• Start on your hands and knees with your wrists directly under your shoulders and knees under your hips.

• Extend your right arm forward and your left leg back, keeping your hips square to the ground.

• Hold the position for a few seconds, then return to the starting position.

• Repeat on the opposite side, extending your left arm forward and your right leg back.

• Continue alternating sides for 10-15 repetitions on each side.

Perform these exercises as a circuit, completing each exercise for the specified number of repetitions or time before moving on to the next exercise. Rest for 30-60 seconds between exercises and repeat the circuit 2-3 times for a complete core workout.

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