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.