These core strengthening exercises will help you build stability, endurance, support for the back, and even help you get the six-pack abs you’ve always wanted.
5 Core Strengthening Exercises That Provide Good Back Support
1. Superman
Superman is a low-impact core strengthening exercise that develops the muscles of the lower back. Here’s how to do it:
- Lie face down on the floor, with one towel under your hips and another under your forehead.
- Stretch your arms out above your head like you’re reaching for the ceiling.
- In one movement, raise your arms and legs off the floor. Engage the glutes and lower back as you do this.
- Hold for three breaths and return to starting position.
Tip: Get a yoga mat or rolled-up towels if your body needs additional support.
2. Planks
A plank is one of the best core exercises you can do. It tends to work almost all of the muscle groups. It targets the glutes, hamstrings, and, of course, the abs. Doing this can also help improve posture and balance. Here’s how to do the plank hold:
- Lie face down on the floor.
- Tuck your toes in and get your elbows underneath your body and then raise yourself up.
- Keep those core muscles tight and keep your butt at the same elevation as your shoulders. If your butt is too low, it can lead to back strain.
- See to it your shoulders are directly above your elbows.
- Hold that position for 30 seconds and then lower yourself to the floor.
Tip: Ideally, you should be able to hold a plank for 30 seconds. If that’s easy for you, increase the time gradually.
3. Side Plank Holds
Side plank holds are one of the exercises for core strength if you want to improve your obliques. These muscles compose a significant part of the midsection and help you with balance and spine rotation. Here are the steps:
- Start with the elevated plank-hold position.
- Rotate to the left side, so your weight is on the left elbow.
- Place your left foot on the ground and the right foot stacked on top of it.
- Keep the alignment of your spine straight.
- Hold the position for 10 seconds, then lower to the starting plank position.
- Do the same steps to the other side and hold for 10 seconds.
Tip: As you get better with this core strength workout, you can extend your duration to 60 seconds on each side.
4. Quadruped with Leg Lift
Quadruped with leg lifts engages the abs, glutes, hips, and hamstrings. It also helps align the spine and reduce or prevent weakness of the muscles in the lower back. Here’s how to do this exercise:
- Get down on all fours. Your hands must be shoulder-width apart and placed flat on the floor. The knees should be hip-width apart, bent at a 90-degree angle.
- Engage the core muscles and extend the right leg. Raise it up until it is aligned with your hips. Stabilize the position using your abs.
- Lower your right leg and raise the left leg.
Tip: Another variation of this exercise is the quadrupeds with hip extension. This engages the glutes, hips, hamstrings, and spinal erectors.
5. Knees to Chest or Toes to Bar (Advanced)
One of the advanced exercises for core strength you can do is the knees to chest or toes to bar (pull-up bar). This exercise really engages your core muscles to help you pull your body up. It also works some of the most important muscles from the biceps to the lattisimus dorsi, which is the biggest muscle in your back.
- Hang from a chin-up bar with your shoulders in the active position (not relaxed).
- Raise your knees to your chest and lower them back down. The motions should be slow and under control. If you’re swinging, you’re doing it incorrectly.
- Begin with five to ten reps and increase as you get better.
Tip: For a more advanced version of this, keep your legs straight and raise your toes to the bar.
Looking for ways to bulletproof your back? Check out our video here:
Core strengthening exercises are just as essential as other types of workouts. Your core involves deep muscles such as the pelvic floor, transverse abdominals, and the diaphragm. When you build core strength, you achieve better motion, trunk strength, and spine stability. Don’t slack on these workouts. If you need help, get a mobility bundle that can help vary up your abs exercises wherever you are.
What are your favorite core strengthening exercises? Let us know in the comments section below.
Up Next: What Is Resistance Training? (And How To Get Started)