4 Core Exercises to Improve Stability

Core muscles are important because they help stabilize your spine, support balance and posture, and act as the foundation for almost all everyday activities. A strong core can make tasks like lifting groceries, climbing stairs, or even carrying a bag feel easier and more controlled.

This Monday is a great opportunity to build core strength. 

What is the Core? 

Your core includes the muscles around your midsection that support your spine and trunk. This includes the abdominal muscles, muscles along the sides of the torso, and muscles in the lower back and hips. These muscles work together to keep your body steady as you move, shift your weight, or change positions.

Strengthening your core can improve posture, reduce back pain, and lower the risk of injury. There are many core exercises that are valuable for any skill level, and we’ve picked out some of the best to get you started. You can adjust repetitions, pace, or range of motion based on what feels right for your body. If any movement causes sharp or unusual pain, stop and rest.

4 Core Exercises to Try

Glute Bridge

Glute bridges strengthen the hips and glutes while helping stabilize the lower back.

To do a bridge:

• Lie on your back with your knees bent and feet flat on the floor
• Engage your glutes and core, then slowly lift your hips up until your body forms a straight line from your shoulders to your knees
• Hold for about 5-10 seconds, then gently lower your hips back down
• Start by repeating this three times

Bird Dog

In one study, researchers found that bird dogs produced some of the greatest increases in trunk muscle thickness compared with other core exercises.

To do a bird dog:

• Start on your hands and knees with your back in a neutral position
• Simultaneously extend one leg behind you and the opposite arm in front of you, keeping both parallel to the floor, and engage your core to stay balanced
• Bring your leg and arm back down, then switch sides
• Start with five repetitions per side

Toe Taps

Toe taps strengthen the core while keeping the lower back supported against the floor. 

To do toe taps:

• Lie on your back and lift your legs so your hips and knees are bent at 90 degrees
• Engage your core and keep your lower back gently pressed into the floor
• Slowly lower one foot to tap the floor, then return to the starting position
• Switch sides
• Start with five repetitions per leg

Planks

Planks help build overall core stability. They’re a great starting point because they engage the whole body and can easily be modified to match your comfort level. 

To do a classic plank:

• Place your hands flat on the floor under your shoulders and get into a classic push-up position
• Engage your core and glutes and keep your body in a straight line from your head to your heels
• Hold for 10–30 seconds, or try ten-second holds with breaks in between

You can also try these modifications:

• Knee plank: Keep your knees on the floor for added support
• Forearm plank: Use your forearms instead of your hands if you have wrist discomfort
• Side plank: Turn to one side, lifting one arm up to the sky while leaving the other supporting you on the floor and balancing one leg on top of the other, then repeat on the other side

This Monday, set yourself up with a yoga mat, towel, or rug on the floor and try these core exercises. With consistent practice, you’ll notice better control and stability in your movements.