14 Home Exercises To Strengthen Your Core Muscles

If you want to improve your posture and strengthen your back then focus on core strengthening exercises that can build your core muscles. Aging can diffuse your muscles but you can keep your body fit and fine by doing core strengthening exercises.

Your belly region, back, pelvis, and glutes make your core muscles or abs, and weakening of the core muscles could lead to bad posture and injuries. But you can easily strengthen your core muscles by practicing exercises that involve core muscles. Also, you only need giving 20 minutes to complete an exercise.

Here’re 14 exercises that can build your core muscles and practice these exercises at home.

Flutter Kicks

• Lie down on your back with your hands by your side and legs in the stretched position

• Raise your legs off the floor by engaging your core and start kicking your legs up and down alternatively

• Do one set of kicking and bring your legs down and 2 sets of 15 reps each

Seated Knee Tuck

• Sit down with your hands by your side and legs stretched

• Lean back a bit with the help of your elbows and keep your legs in a flexed manner to start

• Now bring both your legs and chest closer and then back to complete one set and do 3 sets of 10 reps each

Best Core Muscles Crunches Exercises

• Sit on the floor with your knees bent and hands by your side

• Now roll back on your back until your shoulders touch the floor but keep your had lifted

• Support your head with your hands and raise it to the sitting position and then go back

• Don’t tuck your chin and avoid pushing the head and do 2 sets of 15 reps each

Bicycle Crunch

• Lie down on your back but keep your head a little above the floor and support it with your hands

• Lift your legs and flex your knees for the crunches

• Bring your right knee close to your chest and try touching the right knee with your left elbow by lifting your head

• Change the knee and the elbow to complete one rep and do 2 sets of 15 reps

Vertical Leg Crunch

• Lie on the floor with your hands by your side and legs stretched

• Raise your legs at 90-degree and try touching your toes with your fingertips by lifting your hands towards your feet

• Come down to complete one rep and do 2 sets of 15 reps

Leg Raises

• Lie down on your back with your thumbs under your hops and legs stretched

• Raise your legs vertically to a 90-degree angle and bring them down slowly

• Stop just before your legs are about to touch the floor and raise them again to complete one rep and do 3 sets of 12 reps

Core Muscles Plank Exercises

• Get down on your elbows and knees to start

• Rest your body on your forearms and stretch your legs behind by engaging your core

• Here your neck, spine, and legs should come in a straight position

• Keep your legs stretched for up to 60 seconds to complete one set and do 2 sets of 30-60 second hold

Core Muscles Plank Jacks Exercises

• Come down in the push-up position but keep your legs shoulder-width apart

• Keep your body firm in the push-up position and start extending your legs to sides by jumping and then to the original position and do 3 sets of 20 reps

Sprinter Plank

• Come down in the push-up position with your legs in the shoulder-width

• Assume you are running and lift your right leg and bring it close to your belly by hopping and swiftly change it with the left leg

• When one leg is engaged, the other should be at rest to support the body. It is the sprinting position from where you can start running

• Maintain a slow pace in the beginning and increase the speed and do 3 sets of 20 reps

Cat And Cow

• Come down on your palms and knees to start

• Roll your shoulders back, relax your head, and engage your core

• Bend your spine and raise your head towards the ceiling for 3 seconds and then come to the starting position

• Pike your spine to look down and hold for 3 seconds and come to the normal position

• Do 1 set of 10 reps

Jack Knife Crunch

• Lie down on your back with your heads and legs stretched in the opposite direction

• Lift your legs and raise your hands simultaneously and try touching your knees with your hands

• Go back to the starting position for the second rep and do 3 sets of 8 reps

Push-Up

• Come down your palms with your legs stretched

• Your body should be in a slanting position from your head to the toes but it would be in a straight line

• Place your body firmly on your palms and toes to start

• Lower your chest to the ground without disturbing the alignment and come back to the original position

• Do 3 sets of 8 reps

Russian Twist

• Sit down on the floor with your knees bent

• Hold a dumbbell in your hands and lean back a little to start

• Lift your feet and bring your knees closer to your chest

• Start twisting your knees and hands in crossed position but keep your lower body and neck still

• Do 3 sets of 15 reps

Core Muscles Inchworm Exercises

• Stand straight with your legs shoulder-width apart and hands by your side

• Bend forward and bring your body on your fingers. Here your hips should point towards the ceiling

• Now start walking with your fingers and feet and stop when you come to the plank position

• Hold the plank position for a couple of seconds and then walk back

• Do 1 set of 3 reps

Conclusion

Core exercising is good for improving your posture, balance, strength, stamina, and self-confidence. These exercises can help in removing stubborn belly fat and make your back more flexible.

Disclaimer: Core strengthening exercises can help build your core muscles but you should do the exercises only under the supervision of a physical trainer to avoid injuries.