4 Easy At Home Core Strengthening Exercises

Looking for some easy exercises to incorporate into your core-strengthening routine? Our physio has four easy exercises you can do at home.

Core strengthening exercises for at home

Start at your own pace and gradually increase the intensity as you become more comfortable.

The following guidelines are suitable for individuals at all fitness levels, whether you are a beginner, intermediate, or advanced.

Plank

Start in a push-up position, with your palms flat on the ground and directly under your shoulders.

Maintain a straight line from head to heels.

Hold this position for 30 seconds to 1 minute, gradually increasing the duration as you progress.

Variations include side planks and forearm planks.

Deadbug

Lie on your back with your arms extended toward the ceiling and knees bent at a 90-degree angle.

Slowly lower one arm overhead while straightening the opposite leg, maintaining a neutral arch of your lumbar spine.

Return to the starting position and repeat with the opposite arm and leg.

Oblique Twist

Sit on the ground with your knees bent and feet on the floor.

Lean back slightly so you feel your core.

Hold your hands together in front of your chest or hold a medicine ball or weight.

Rotate your torso to one side.

Rotate to the other side and repeat.

Standing Pallof Press

Stand sideways to a cable machine or resistance band attachment, grasping the handle with both hands at chest height.

Step away from the machine, creating tension on the cable.

Stand with your feet hip-width apart, core engaged, and knees slightly bent.

Press the cable straight out in front of you, resisting rotational forces.

Hold for a few seconds, then return to the starting position.

Perform 10-12 repetitions on each side.

While core exercises are generally safe for most individuals, it’s important to keep in mind a few precautions to ensure safety and minimise the risk of injury.

Weakened Core Symptoms

Muscle weakness or reduced control of these muscles can arise from surgical procedures, injuries, or a sedentary lifestyle. When your core muscles lack strength and control, it can lead to impaired movement and have a huge impact on your overall well-being.

Symptoms of a weakened core are;

Lower Back Pain
Poor Balance
Poor Posture
Hard to Get Up or Down
Difficulty Standing for Long Periods

Core Strength

Core exercises are a crucial or your fitness program, as they work to build your core strength. Many people may sporadically engage in sit-ups and push-ups, but the significance of core exercises is frequently overlooked.

Your core is the powerhouse of your body, it is your;

pelvis
lower back
hips
stomach

Within this region lie the esteemed stomach muscles, affectionately known as abs. Core exercises serve as a symphony conductor, harmonising the muscles within your core to achieve optimal performance. The result? Enhanced balance and unwavering stability, whether you’re conquering the playing field or engaging in everyday activities. Indeed, the majority of sports and physical endeavours rely heavily on the steadfastness of your core muscles.

Here at Physio and Fitness Clinic, we can assist you with your sports injuries, and build core strength. Make an appointment with a physio today for physiotherapy and physio run pilates.