1.   Bridge
The bridge helps activate your glutes with the help of your hips. This strengthens your core while toning your thighs and butt.
Start by lying on your bank. Bend your knees and make some space between your feet. Put your hands on your sides on the floor with your palms facing down.
- Tighten your glutes and core.
- Raise your hips towards the ceiling till your knees are in line with the shoulders.
- Hold that position for 10 to 30 seconds.
- Repeat this exercise three to five times.
2.   Crunches
You cannot strengthen your core without doing some crunches. These classics can be done by lifting your upper body to activate your abdominal muscles.
However, if you suffer from back pain every now and then, we would recommend being careful with crunches.
If you have chronic back pain, speak to a healthcare professional or certified trainer before trying this exercise, as it could do more damage than good.
- Start by lying down on your back. Keep your knees bent and keep your feet at hip-width. Keep your head and spine in one line. Cross your arms across your chest.
- Then, tighten the core and relax and shoulders and neck. Lift your upper back and tuck in your chin. While doing this, make sure your feet, pelvis, and lower back are on the floor.
- Pause.
- Gradually lower your upper back so that you are back to the position you started with.
- Try this exercise out with one set of 10 reps.
3.   Bird Dog
The bird dog is meant to engage your back and abdominal muscles, which means that it is a great exercise to strengthen your core. Moreover, it also challenges stability, balance, and coordination.
- Start on your fours. Keep your hands underneath your shoulders and your knees under your hips.
- Keep your core tight. Start the bird dog by lifting and straightening your right leg to hip level. At the same time, lift and extend your left arm to shoulder level, keeping your palms down. Keep the palm in a neutral position without arching your back as you extend your leg and arm.
- Pause.
- Do the bird dog again with your right arm and left leg.
- Get into the rhythm of this exercise by doing one set of 10 reps.
Conclusion
The core exercises mentioned above help activate the core muscles while improving core strength. Planks and sit-ups are two other exercises that target the core muscles directly. Once you get the hang of these exercises, you can add Swiss balls and weights to enhance the activation of your core muscles.
However, remember that building and strengthening your core takes time, patience, and consistency. You must do these exercises every other day and include some additional form of physical activity, like HIIT or strength training, for the best results.
