Home Exercises to Build Core Strength

There are plenty of home exercises you can use to build core strength. Doing so is important. Your core allows you to do all sorts of activities safely and efficiently. It also enables you to remain balanced and stable whilst maintaining a good posture.

The core

When we talk about the core, we’re not just talking about the abdominals (though these are important players). There is a whole range of different muscles that make up the core, and many more supporting muscles that help to achieve core strength.

The muscles of your core itself include the:

Rectus abdominis, the ‘abs’. These are the ‘six pack’ muscles, though this doesn’t quite give you a full picture of how important they are. The abdominals allow you to bend forwards and they come into use in most forms of movement.

Transverse abdominis. This is a thick sheet of deep muscle that lies beneath the rectus abdominis. It wraps around your entire trunk, acting like a corset – it keeps you strong, upright, and stable.

Erector spinae, or spinal erectors. These are the back muscles that extend up your entire spin, aiding with flexion and stability. They help you to maintain an upright position, and to come to one from bending, whilst also enabling you to bend and rotate.

Internal and external obliques, which allow you to rotate and bend, and to resist rotation and bending.

Multifidus in your back. These are the muscles which support your spine.

There are also a few muscles outside the core that help support core strength. These include the:

Pelvic floor

Muscles that attach to the pelvis, including the hamstrings, hip flexors, and hip adductors

Diaphragm

Glutes

Why you should use home exercises to build core strength

Why is so important to build up these core muscles and why is core strength so important?

The short answer is for the same reason you would train any other part of your body. Strength, aesthetics, mobility, performance, stability… there are plenty of motivating forces behind any exercise regime. The core muscles fit into all of them.

However, many people neglect them. They may add a few cursory sit-ups every so often, but it’s common to see people giving far more attention to the more obvious muscle groups. The ‘t-shirt’ muscles of the arms, chest and shoulders can get far too much time, all at the core’s expense.

However, there are plenty of reasons to train and improve your core strength.

Why build core strength?

Firstly, a strong core will improve your balance and stability. Both can take a hit when you’re struggling with addiction. A lack of either can drastically increase your risk of injury in later life. Building both up will therefore decrease your risk of injury. It will also improve your performance and physical dexterity, both in the gym and during regular daily activities.

In fact, strong core muscles can make it easier to do pretty much everything else. Anything you do requires your core. They are stabilisers, but they are also force transferers. This means that every movement you perform runs through them. If you pick something up from the ground, all the force generated by your body transfers through your core. The same if you swing a tennis racket, punch a bag, shift furniture, and so on.

Weak core muscles will reduce your strength, endurance, and overall ability to perform these actions.

Weak core muscles can also cause lower back pain. The lack of support across your core and back will leave you open to injuries. It will also lead to poor posture, one of the prime causes of back pain. Taking part in regular home exercises to build core strength can keep you pain free as well as balanced and stable as you age.

Why at home?

Why are we talking about home exercises to build core strength? Well, we’re not really. The point isn’t that they should be performed at home. Rather, it is that most core exercises can be performed anywhere. They really don’t require much equipment, if any, other than a comfortable space in which to perform them.

At heart, a core exercise is any exercise that engages you core and back muscles, working them synergistically (coordinated, all moving together). Even simply actively maintaining good posture as you walk could count.

However, there are certain exercises that actively target your core muscles. They can mostly be done just with your bodyweight. For example, planks and push ups work the core muscles, particularly the transverse abdominis. Perform that plank as a side plank to bring your obliques into it. Crunches work your rectus abdominis. Adding a twist once more brings your obliques into play. Bridges work your deep core in unison with your glutes and lower back.

None of these need anything other than a little time and sweat!

Top home exercises for core strength

There are plenty of exercises to choose from. They range from simple movements to complex ones, from movements suitable for beginners to really intense ones perfect for seasoned athletes.

Try to pick movements best suited to your place in your own journey. If you’re unsure about any of them, try speaking to a trainer. A personal trainer can be a great resource, budget allowing. Alternatively, any member of gym staff at your local gym will be able to help you out for free. Then feel free to move up to more challenging exercises.

The following home exercises will help you to build your core strength.

Beginner movements

These movements are perfect for familiarising yourself with core strength and inbuilding the basics without being too overwhelming. They are a great place to start.

Tightening your core

The most basic movement is simply tightening your core. This takes a level of mind-muscle connection that can be tricky for absolute beginners. Working it will allow you to really feel your core giving you strength.

Most exercises will require you to tighten your core. A lot of advice on good posture will revolve around this tightening, too. It is essentially a mindful brace.

To tighten your core, simply inhale and bring your belly button backwards. Imagine you are bringing it towards your spine. At the same time, imagine that you are half-tensing your core muscles. Hold it here for a few seconds. Maintain good posture throughout, with your chin high, your collarbone wide, and your back straight.

In time, your mind-muscle connection will allow you to feel them more keenly.

You can perform this exercise from any position - standing, sitting, and lying down.

Bridge

Bridges work your hips, hamstrings and glutes, engaging them at the same time as your core.

To perform a bridge, simply lie down, bend your knees, and bring your feet towards your backside. The soles of your feet should be at hip width apart and flat on the ground. You can bring your hands out to the side in a comfortable position.

Begin by tightening your core. Then press into your feet, particularly into the heels, and push your hips upwards. Hold at full extension for thirty seconds before coming back down again. Repeat five times.

For more hamstring engagement, pull your feet towards your hips at the top of each rep. Your feet won’t actually move, but the intention will help you to activate the backs of your legs.

Crunches

We all know crunches, right? They are one of the most typical home exercises to build core strength, particularly through the abdominal muscles. You should avoid them if you have lower back pain – there will be better exercises on this list for you. Otherwise, feel free to use them.

As with the bridge, begin on your back, knees bent, feet planted on the floor at hip width. Keep your neck and shoulders loose and neutral, chin raised, collarbone broad. Bring your hands to your temples, but don’t hold onto your head at any point.

Tighten your core. Using your lower core, bring your torso off the ground. Aim your chest towards the ceiling. Pause when your core is tight. Your torso should be at around a 45-degree angle from the ground. Lower back down.

Perform 8-12 reps if you can, for three sets.

Lying toe taps

We get supine toe taps from Pilates, one of the greatest exercises systems going for improving core strength and stability. You will be using your core muscles in conjunction with glutes, hips, and legs. They are a great core strength builder if you have lower back issues.

Begin lying down. If you need extra support, place a pillow under the small of your back. From here, tighten your core and lift your legs up, holding your knees at a 90-degree angle. Use your arms for stability, placing your hands palm down out to your side.

Lower one foot, gently touch the floor, keeping tension through your core throughout. Lift it up, then tap the other foot to the floor. This is one rep.

Perform three sets of 8-12 reps, or as many as you can at first.

The next step

When you can confidently perform these exercises, you might want to consider progressing up to some more intermediate movements. These are home exercises that can really build deep core strength by challenging you to engage and work a lot harder.

Plank

Planks are sort of the king of core exercises. They are one of the best home exercises to help you build core strength.

Planks work your entire body, including your arms, shoulders, back, glutes, and legs, whilst engaging your deep transverse abdominis muscles.

Begin on all fours in a tabletop position. Your hands should be below your shoulders, your knees below your hips. From here, simply straighten your legs, bringing your knees off the ground. Keep your feet at hip width apart and tighten your core. To fully engage the core muscles, try to bring your hands and feet towards one another. You won’t move, but the mindful activation will work wonders.

For a more beginner-friendly version, keep your knees on the ground, but a foot or so back from your hips. If your arms need a break, come down onto your forearms in either variation, keeping your elbows beneath your shoulders.

Hold this position for up to thirty seconds. Repeat 3 times.

Side plank

Side planks give you all the benefits of conventional planks, with a bit of extra control running through the obliques and outer hip muscles.

Perform them by getting into plank position, as above. However, from here, bring one arm up towards the ceiling, so that all your weight is in one hand. Rotate your feet down to the same side as your grounded hand. Stack them one on top of the other, with the other edge of the bottom foot making contact with the ground. Your whole body should be in a straight line, facing to the side.

Hold here for 10-30 seconds, then repeat on the other side. It’s a far more advanced movement than the conventional plank but will help you to build core strength and engagement very efficiently.

Side plank reach through

This is one step up again. It is a more dynamic version of the side plank.

To perform a side plank reach through, get into a side plank position, as above.

From here, reach through, beneath your body, with your non-load bearing hand. Try to touch your ribs on the opposite side of your body. This will mean twisting your body whilst keeping it strong and stable.

For example, if you’re performing a side plank on the left side, your left hand will be planted, with your right hand in the air. Reach with your right hand to touch your ribs on the left side of your chest.

From here, return to the top, bringing your hand back up towards the ceiling. This is one rep.

Try 4-5 reps on each side.

Learn different ways of building core strength

There are so many ways in which you can build core strength from the comfort of your home. This is especially helpful to those who ant to exercise between gym classes or make a start.

You can access additional methods of improving your core strength by subscribing to our wellness hub, that not only offers yoga instruction (amazing for core strength and flexibility) but a whole host of other proven holistic methods to improve your overall wellbeing.

Read more:

Do’s and donts for exercise and lower back pain

Sources:

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751