Plank: Hold a plank position as long as possible to align your head to heels. Increase the duration or add side planks or leg lifts as you advance.
Bird Dog: Start on your hands and knees, then extend one arm and leg simultaneously with a flat back. Return to the start and switch sides after a brief hold. This exercise strengthens core and balance.
Dead Bug: Lay on your back with knees bent and arms raised. Keep your core firm as you slowly descend one arm and leg to the floor. Repeat on the other side from the start. Hold your lower back against the ground throughout the exercise.
Bridge: Lay on your back with knees bent and feet flat. Lift your hips to the ceiling, utilizing glutes and core. Pause at the peak for a moment before lowering. Try single-leg bridges or stability ball foot raises to challenge yourself.
Engage your core while standing tall with feet hip-width apart. Maintain balance as you slowly raise one leg to your chest. Hold briefly, lower the leg, and swap sides. You can improve by adding arm motions or doing the workout on an unstable surface.
Russian Twists: Sit on the floor with knees bent and feet raised, leaning back to engage the core.
Use both hands to spin your torso and touch a weight or medicine ball to the floor on either side. Control the movement and focus on core stability.
These core exercises work the rectus, obliques, and transverse abdominis. Starting with a few repetitions of each exercise, increase as you gain strength and endurance. To maintain form and safety, listen to your body and adjust workouts as needed.
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