Exercises such as bridges, crunches, and planks engage the various core muscles. Working these muscles can improve a person’s mobility, spinal and trunk stability and support daily activity.
Whether you’re pushing a grocery cart or putting on shoes, you use your core to accomplish a lot of everyday activities. It also affects your balance, posture, and stability.
Contrary to popular belief, your core doesn’t just include your abdominal muscles. It also consists of muscles in your back and around your pelvis.
Your core, or trunk, includes your:
- Erector spinae: The erector spinae is a group of three back muscles that extend up your trunk. It helps you stand up straight after bending over, as well as bend sideways and rotate your head.
- Rectus abdominis: When you bend forward, you use an abdominal muscle called the rectus abdominis. It’s sometimes called the “six pack” muscle.
- Obliques: Your internal oblique and external oblique help you rotate or bend your trunk.
- Transverse abdominis: The transverse abdominis, which wraps around the front and side of your trunk, stabilizes your pelvis.
- Multifidus: The multifidus in your back supports your spine.
Other muscles that make up your core include your:
- pelvic floor
- diaphragm
- glutes
- muscles that attach to the pelvis (hamstrings, hip flexors, and hip adductors)
Keeping these muscles strong helps stabilize your body, support your spine, and enhance your overall fitness.
Read on for the best core-strengthening moves for every fitness level.
If you’re new to exercise or if you haven’t exercised in a long time, start with these beginner moves.
It may also be a good idea to consult with a personal trainer to talk about the right amount of reps and sets for your personal fitness level and goals.
Throughout these exercises, you’ll see the phrase “tighten your core” — but how do you know if you’re actually doing that?
One good way to start is to inhale, and as you’re doing that, imagine you’re bringing your belly button toward your spine. Hold your muscles tight in that position for a few seconds.
This feeling of braced stomach muscles is what it feels like to engage — or tighten — your core.
Bridge
This pose activates your glutes to lift your hips, which helps train your core while toning your butt and thighs.
- Start on your back. Bend your knees and plant your feet on the floor at hip width. Place your hands at your sides, palms down.
- Tighten your core and glutes.
- Raise your hips until your knees are in line with your shoulders.
- Hold for 10 to 30 seconds.
- Repeat 3 to 5 times.
Crunch
Crunches are a classic core-strengthening move. The act of lifting your upper body works your abdominal muscles.
If you have occasional low back pain, do crunches with care — move slowly and start with just a few reps.
If your low back pain is chronic, talk with a certified trainer or healthcare professional before attempting this classic crunch. It may not be the best option for you.
- Start on your back. Bend your knees and plant your feet on the floor at hip width. Line up your head and spine. Cross your arms across your chest.
- Tighten your core and relax your neck and shoulders. Tuck in your chin and lift your upper back, keeping your lower back, pelvis, and feet on the floor. Pause.
- Slowly lower your upper back to return to the starting position.
- Start with 1 set of 8 to 12 reps.
Supine toe tap
This is a basic Pilates exercise. It engages your core muscles while working your hips and legs.
Toe taps also place minimal pressure on your spine. If you have back pain, toe taps may be an ideal alternative to crunches.
- Start on your back. Lift your legs, with your knees bent to 90 degrees. Place your hands at your sides, palms down.
- Tighten your core. Lower your right foot and gently tap the floor, keeping your left leg still and your back flat.
- Raise your right leg to return to the starting position.
- Repeat with your left leg.
- Start with 1 set of 8 to 12 reps.
Bird Dog
The bird dog engages both your abdominal and back muscles, so it’s an ideal core-strengthening move. It also challenges your coordination, balance, and stability.
- Start on all fours, hands below your shoulders and knees below your hips.
- Tighten your core. Lift and straighten your right leg to hip level. Simultaneously lift and extend your left arm to shoulder level, palm down. Hold a neutral spine without allowing your back to arch as you extend your arm and leg.
- Pause.
- Repeat with your left leg and right arm.
- Start with 1 set of 8 to 12 reps.
This variation on a regular crunch works your obliques, rectus abdominous, and hips.
Start with your back on the floor, with your left knee bent and drawn toward your chest. Keep your right leg straight and slightly lifted off the floor. Place your hands behind your neck or the lower part of your head — be careful not to pull on your neck while you do this move.
- With your left knee bent and your right leg straight, lift your right shoulder off the floor and move your right elbow toward your left knee.
- As you bring your right shoulder back to the floor, extend your left leg while bending your right knee and bringing it toward your chest.
- As your right knee moves farther in, lift your left shoulder off the floor and move your left elbow toward your right knee.
- Start with 3 sets of 12 alternate repetitions.