Exercises to Help Improve Your Core Stability

In this post, we’ll explore effective at-home exercises to help improve your core stability. A strong and stable core is essential for overall fitness, injury prevention, and improved performance in daily activities. Core stability exercises target the muscles in your abdomen, lower back, hips, and pelvis, providing a solid foundation for movement.

Exercises to Help Improve Your Core Stability planks

1. Plank

The plank is a fundamental core stability exercise that engages multiple muscle groups, including the abdominals, lower back, and shoulders.

How to Perform:

Start in a push-up position with your elbows bent at 90 degrees and your forearms resting on the floor.
Keep your body in a straight line from head to heels, engaging your core and glutes.
Hold the position for 20-60 seconds, gradually increasing the duration as your strength improves.

2. Side Plank

The side plank targets the obliques and improves lateral core stability.

How to Perform:

Lie on your side with your legs extended and your feet stacked on top of each other.
Prop yourself up on your elbow, keeping it directly under your shoulder.
Lift your hips off the ground, forming a straight line from head to heels.
Hold the position for 20-60 seconds on each side.

3. Bird-Dog

The bird-dog exercise enhances core stability and balance by engaging the back, glutes, and abdominals.

How to Perform:

Start on your hands and knees in a tabletop position.
Extend your right arm forward and your left leg backward, keeping your hips level and your core engaged.
Hold the position for a few seconds, then return to the starting position.
Repeat on the opposite side, extending your left arm and right leg.
Perform 10-15 repetitions on each side.

4. Dead Bug

The dead bug exercise targets the deep core muscles and improves coordination.

How to Perform:

Lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees.
Slowly lower your right arm and left leg toward the floor while keeping your lower back pressed against the ground.
Return to the starting position and repeat on the opposite side.
Perform 10-15 repetitions on each side.

5. Russian Twists

Russian twists engage the obliques and improve rotational core stability.

How to Perform:

Sit on the floor with your knees bent and your feet flat on the ground.
Lean back slightly while keeping your back straight and your core engaged.
Hold your hands together in front of you and twist your torso to the right, then to the left, while keeping your feet in place.
Perform 15-20 repetitions on each side.

russian twists exercise

6. Glute Bridge

The glute bridge strengthens the glutes, lower back, and core muscles.

How to Perform:

Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top.
Hold the position for a few seconds, then lower your hips back down.
Perform 10-15 repetitions.

7. Leg Raises

Leg raises target the lower abdominals and improve core stability.

How to Perform:

Lie on your back with your legs extended and your hands placed under your hips for support.
Keep your legs straight and lift them toward the ceiling until they form a 90-degree angle with your body.
Slowly lower your legs back down without letting them touch the ground.
Perform 10-15 repetitions.