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Core Exercises

Build strength and control

Your core supports your spine and helps you stay balanced.
It is involved in almost every movement, from standing to lifting to walking.
A strong core improves posture and reduces strain on your lower back.
Start at a level you can control. Progress when your reps feel smooth and stable.

HOW TO USE THIS PAGE

  • Pick one or two variations.
  • Aim for 8 to 15 reps or 10 to 30 second holds.
  • Do 2 to 3 sets.
  • When it feels easy, move to the next level.

CORE PROGRESSION (EASIEST TO HARDEST)

SEATED CORE BRACING

Sit upright in a chair. Tighten your stomach as if preparing for a light punch. Hold, then relax. Keep breathing normally.

Best for: Learning to activate your core

LYING CORE BRACING

Lie on your back. Tighten your core while keeping your lower back gently pressed into the floor. Hold, then relax.

Best for: Building basic control

HEEL SLIDES

Lie on your back. Slide one heel away while keeping your core tight, then return. Alternate sides.

Best for: Core control with movement

KNEE RAISES (LYING)

Lift one knee toward your chest, then lower. Alternate sides.

Best for: Lower core strength

DEAD BUG (CONTROLLED)

Lie on your back with arms and legs raised. Lower opposite arm and leg slowly, then return. Keep your lower back stable.

Best for: Coordination and control

GLUTE BRIDGE HOLD

Lift your hips and hold the top position. Keep your core tight.

Best for: Core and hip stability together

PLANK (KNEES)

Hold a plank position with your knees on the floor. Keep your body in a straight line.

Best for: Building endurance safely

FULL PLANK

Hold a plank on your hands or elbows. Do not let your hips drop.

Best for: Full core strength

SIDE PLANK (KNEES)

Support your body on one arm and knees. Keep your body straight.

Best for: Side core strength

FULL SIDE PLANK

Support your body on one arm and feet. Hold steady.

Best for: Advanced stability and control

LEG RAISES

Lie on your back and lift your legs up, then lower slowly. Keep your lower back controlled.

Best for: Strong lower core

FORM TIPS

  • Keep your core tight throughout
  • Move slowly and stay controlled
  • Do not hold your breath
  • Stop if you feel lower back pain

PROGRESSION TIP

If you can hold for 30 seconds or complete 15 clean reps, move to a harder variation.
If you cannot maintain control, choose an easier level.
Strong core muscles support every movement you make. Building this strength improves balance, posture, and long term mobility.

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