Core strength is so important for everything we do. Here are a few at home core strengthening exercises you can do to build up your core strength.
Abdominal crunches are one of the most classic core-strengthening exercises. Tried, tested and true, these small movements can have a major impact.
- Lie on your back and place your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles.
- Raise your head and shoulders off the floor. To avoid straining your neck, cross your arms on your chest rather than locking them behind your head. Hold for three deep breaths.
- Return to the start position and repeat.
This pose is common in most yoga routines and can also be used to improve core strength of several muscles in combination.
- Lie on your back with your knees bent. Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.
- Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold for three deep breaths.
- Return to the start position and repeat.
The modified plank is a common core-strength exercise. Once you feel strong in a modified version, try full plank by lifting your knees from the ground and pushing back into your heels.
- Lieon your stomach. Raise yourself up so that you’re resting on your forearms and your knees. Align your head and neck with your back, and place your shoulders directly above your elbows. Tighten your abdominal muscles.
- Create resistance by pressing your elbows and your knees toward one another. Neither should move from their positions on the floor. Hold for three deep breaths.
- Return to the start position and repeat.
This version of the plank position works to strengthen the oblique muscles.The side plank challenges your stability and improves core strength by working the muscles along the side of your body:
- Lie on your left side, raising yourself onto your left forearm. Place your left shoulder directly above your left elbow, keeping your shoulders, hips and knees in alignment. Rest your right arm along the side of your body.
- Tighten your abdominal muscles. Hold for three deep breaths. Repeat on your right side.
- For added challenge, balance on your left hand. Raise your hips off the floor and extend your right hand toward the ceiling (B). Hold for three deep breaths. Repeat on your right side.
This exercise is as fun as it sounds and can help strengthen your lower back.
- Lie on your stomach with a rolled towel or a small pillow under your hips to support your back. You might also use a folded towel to support your head. Tighten your abdominal muscles.
- Raise your right arm off the floor (A). Hold for three deep breaths. Lower your right arm and repeat with your left arm.
- Raise your right leg off the floor (B). Hold for three deep breaths. Lower your right leg and repeat with your left leg.