Effective Core Strength Moves You Can Do Anywhere

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Your core is much more than “six-pack abs.” From your hip flexors to inner abdominals, obliques, deep spinal muscles and erectors up to the mid back, your entire torso contributes to core strength and stability. With a strong core, you’ll move more efficiently, reduce your chances of injury, and avoid pain. These three moves engage all of your core, and are simple enough to do anywhere.

1) Bridge

Your glutes (or butt) work with your back to hold you upright, provide stability for your hips and spine, and give you the strength and power to walk, run and move efficiently. The gluteus maximus is the biggest muscle in your body, and therefore the most metabolically active (it uses the most calories). Glute bridges are safe and effective, and can be progressed as you get stronger.

  • Start by lying on your back with your knees bent and feet flat on the ground, arms straight by your sides

  • Press into your heels while lifting your hips off the ground until your weight is on your shoulder blades

  • “Sandwich” your spine by keeping your abs drawn in throughout the movement

  • Keep your legs parallel and feet facing forward

  • Slowly lower back down

  • To progress the move, use a circular exercise band around your thighs and push out on the band as you lift your hips, requiring more muscle recruitment

2) Plank

The plank is an isometric core stabilization exercise that activates muscles from your neck to your ankles. By holding this move (bracing), you’re working the muscles on both sides of your bones and joints, making this an effective full body exercise. Plus, there are many variations you can do to progress or regress the challenge for your fitness level.

  • Start on your hands and knees, pushing down with your hands to widen your shoulder blades and stabilize your shoulder girdle

  • Extend one leg behind you and then the other so you’re on all toes, making a straight line from your shoulders to your ankles

  • Turn the inside of your elbows forward and press your shoulders away from your ears

  • Keep your head in line with your spine, looking to the ground (no chicken neck!)

  • Tuck your tailbone if you feel your back arching

  • Squeeze your glutes and pull your kneecaps up toward your hips, activating your quads

  • Option: lower to your elbows with your forearms parallel on the ground

  • Hold the position and breathe through your ribcage, keeping your core stable in the center so you don’t sag (lower to your knees if you can’t keep your body straight)

Swimmer

Most activities of daily living have you moving, pressing, leaning and bending forward. This leads to shortened muscles in the front (hip flexors, shoulders, chest, arms, neck), and lengthened (weaker) muscles in the back. Thus there is an imbalance that causes neck and back pain, among other problems. The swimmer exercise works to counteract this issue by activating your posterior muscles from your neck, shoulders and back to your glutes and hamstrings.

  • Start by lying on your stomach with your legs straight, forehead on the ground, and hands overhead

  • Push your hips into the ground and pull your navel inward to “sandwich” your spine

  • Lift your hands, circle them down to your sides and rotate your palms up towards the ceiling

  • Lift your chest up as high as you can by squeezing your shoulder blades together

  • Keep looking at the ground as you do this

  • Return your hands overhead, rest and repeat

Do you have a favorite place to do these moves? Share in the comments!