A strong core is more than just toned abs—it’s the foundation of your body’s movement, balance, and overall health. If you’ve been living with pain or don’t feel steady on your feet, beginner core-strengthening exercises may be the key to reversing those problems.
Whether you’re recovering from an injury, dealing with chronic pain, or just looking to feel stronger in your daily life, core strength plays a key role.
Before you start strengthening your own, it helps to know what your core is and what it does for you. (Hint: It’s more important than having a defined six-pack, and it’s much easier to achieve!)
What is the Core?
In a nutshell, your core consists of the muscles around your trunk. This includes your back, stomach (abdominals), sides (obliques), glutes, and the pelvic floor.
The primary function of this group of muscles is to provide stability and support for your spine and pelvis. It allows your body to sit, stand, walk, and do daily activities without causing pain and injury to your spine and organs.
It is also a massive factor in your body’s ability to perform both basic, life-sustaining functions and more complex physical activities, such as sports.
In other words, you don’t need to be an athlete to benefit from having a strong core. It’s crucial for everything you do. And since it naturally weakens as you get older, increasing your core stability can only help you.
The Benefits of Having a Strong Core
In addition to simply being able to stand up and walk around, a strong core provides numerous other benefits. These include:
- Reduce back pain — Lower back pain (LBP) is one of the most common conditions worldwide and the leading cause of disability. Fortunately, building a strong core can prevent the poor posture, weak muscles, and spine instability that cause back pain.
- Promote better posture — Poor posture causes increasingly bad side effects, including a higher risk for injury, joint problems, and, of course, a lot of pain. Luckily, when you increase core stability, you will naturally develop better posture.
- Improve balance and stability — Your core helps keep you steady when you move, reducing the risk of falls and injuries.
- Make everyday movements easier — Simple activities like bending, lifting, or standing for long periods become less tiring when your core is strong.
- Better breathing — A strong core supports diaphragmatic breathing, improving oxygen intake and reducing the use of back and neck muscles for regular breathing.
- Reduce the risk of incontinence — Your pelvic floor supports your lower bowels and bladder, which helps you have better control as you age. For women, it also reduces the risk of pelvic organ prolapse, a condition that results from a weak pelvic floor.
- Boost digestion — Although there isn’t much research, one study suggests that core-strengthening exercises may improve digestion.
- Support weight loss and fitness goals — A strong core improves overall movement and exercise performance, making workouts safer and more effective.
Most importantly, sufficient core stability helps you maintain your overall strength and health, which becomes even more critical as you age.
Beginner Core-Strengthening Exercises You Can Do at Home
You don’t need fancy equipment to strengthen your core — just a little time and consistency. Try these beginner core-strengthening exercises at a level you feel comfortable with, and then increase the difficulty as you get stronger.
Seated/Standing Exercises
- Seated Knee Lifts — Sit upright in a chair and lift one knee at a time, engaging your core.
- Hip Circles — Stand straight, feet hip-width apart, hands on hips. Slowly rotate your hips while keeping your upper body and feet in place. After 10-20 repetitions, rotate in the other direction.
- Standing Core Twists — Stand tall and gently rotate your torso from side to side, letting your arms swing freely to strengthen your oblique muscles.
- Standing Cat/Cow — This modified yoga pose is excellent for back strength and spinal flexibility. From standing, bend and place your hands on your knees, keeping your spine straight. Inhale as you arch your back, dropping your head down. Exhale, look up and drop your belly as you bend your back. If it’s comfortable, doing the full version on the floor provides deeper stretching and flexibility.
Floor Exercises
- Pelvic Tilts — Lie on your back with your knees bent. Slowly tilt your pelvis forward and back to engage your lower abs. When you feel strong enough, perform a full Bridge Pose.
- Modified Plank — Planks are one of the best beginner core-strengthening exercises you can do. For a modified version, start on your hands and knees, keeping your back straight. Hold your position for 10-20 seconds, gradually increasing.
- Modified Side Plank — Lie on your side, propped up on one elbow, with your bottom leg bent and top leg straight. Raise your hips and lift your top arm straight up, holding this position for 10-20 seconds before switching sides.
- Side Leg Circles — While lying on your side, rest on one elbow and bend your bottom leg for support. Lift your top leg up and slowly rotate it, making big circles with your foot. After 5-10 rotations in one direction, switch, turn over and repeat.
- Dead Bug — Lie on your back with your arms and legs lifted. Slowly lower one arm and the opposite leg, keeping your core tight. Switch sides.
- Reverse Crunch — Lie on your back, knees bent, and hands at your sides, palms down. Slowly raise your knees and bring them to your chest, then lower. Over time, make your crunches more effective by lifting your behind from the floor as you raise your knees.
Other Beginner Core-Strengthening Exercises
If you prefer a more dynamic approach to exercise, here are some tremendous full-body routines that engage and strengthen your core:
- Yoga — Many yoga poses, like plank, boat pose, and downward dog, engage your core muscles while improving flexibility and balance. Yoga is a wonderful option to build strength without high-impact movements. As a bonus, it also promotes deeper breathing and better posture!
- Pilates — This low-impact exercise method focuses on core stability and strength. Pilates movements emphasize controlled breathing, alignment, and core engagement to improve overall strength and flexibility.
Stability Ball Routines — Any exercise that requires a certain amount of balance will build a stronger core, especially when using a stability ball. With beginner-friendly moves that are appropriate for most fitness and mobility levels, this may be a perfect place to start.
- Walking — Believe it or not, walking can strengthen your core when done correctly! Engaging your abdominal muscles while walking, maintaining good posture, and incorporating hills or uneven terrain can all make it a great core workout.
- Swimming — Swimming forces your core to work to keep your body stable in the water. Even simple strokes, like freestyle or backstroke, help engage your abdominal muscles and increase overall strength and stamina.
- Tai Chi — This gentle martial art focuses on slow, controlled movements that improve balance, posture, and core engagement.
- Strength Training — Working with dumbbells, medicine balls, kettlebells, and even body weight helps you build and maintain strong bones and muscles, including those in your core. If you’re new to strength training, start with low-impact exercises.
YouTube is an amazing resource for finding exercise routines designed for your fitness level. Or, look for classes at your local gyms or community centers.
Everyday Habits to Build a Stronger Core
Beginner core-strengthening exercises don’t even have to be part of a workout routine. Incorporating healthy habits and little moves into your lifestyle will help you build and maintain a lifelong, strong body.
- Engage your core while sitting — Sit tall and lightly tighten your abdominal muscles while working, watching TV, or driving.
- Always use proper posture when lifting — Whether picking up groceries or a child, engage your core and bend your knees to protect your back.
- Walk with intention – When walking, gently tighten your abs and focus on good posture.
- Stretch regularly — A flexible core and healthy joints prevent stiffness and pain, so add light stretching and mobility exercises into your routine.
- Practice balance — While brushing your teeth, waiting for the bus, or standing in line at the grocery store, lift one foot and balance. Performing mini-balancing acts engages your core and keeps you more stable throughout your life.
- Breathe deeply — Engaging your diaphragm strengthens deep core muscles and improves posture.
- Stay active! — Too much sitting (AKA a sedentary lifestyle) is one of the worst things you can do for your health. In addition to significant health problems, such as cardiovascular disease, it also weakens your core. The more you move, the healthier you will be.
At home, stay active by cleaning, gardening, cooking, or doing beginner core-strengthening exercises. Turn on some music and dance. At the very least, get up and walk around for 5-10 minutes every hour. (Set a reminder on your phone, smartwatch, or fitness tracker if necessary!) Any movement is better than no movement, especially if you’re engaging your core while doing it!
Consistency is Key with Beginner Core-Strengthening Exercises
Building core strength doesn’t have to be overwhelming. Start with just a few minutes a day, and over time, you’ll notice improvements in your posture, balance, and overall comfort.
If you don’t know where to start or are recovering from an injury or surgery, call us. Our chiropractors can assess your strength and needs and make recommendations suited to your mobility and fitness level.
It’s never too late to take control of your health and physical wellness. Beginner core-strengthening exercises are perfect for developing a more mobile, pain-free life!
