3 Easy Core Muscle Strength Exercises to Try at Home (and Why You Should Be Doing Them!)

Have you been neglecting your core muscle strength exercises? If you are, you’re not alone—core strengthening is all too often an overlooked aspect of fitness. 

Unfortunately, neglecting core strength and stability means missing out on significant benefits that can improve your quality of life. 

Read on to learn why core muscle strengthening is crucial—and how to get started if you haven’t! 

What Exactly Is Core Strength? 

Before anything else, we need to debunk a common misconception about core strength. 

Oftentimes people associate “core exercises” with just abs and doing crunches and planks, but it’s really much more than that.

Your core comprises not only your abdominal muscles but also the muscles in your lower back, hips, and pelvis. Having a strong core means these muscles are well-developed enough to support your spine and torso throughout various movements and even while under load. 

3 Reasons Why You Need To Work On Core Muscle Strength

1. It reduces strain on your spine. 

In our daily life, our spines are subjected to various forces, such as shear forces when lifting heavy objects, or compressive forces from sitting or standing for hours. 

These forces can gradually strain your spinal discs, causing back discomfort and pain. 

Think of your core muscles as the support structure around your spine. The stronger and more stable your core muscles are, the less vulnerable your spine is to force.

Especially among those who are sedentary, core muscle strengthening can often significantly help in reducing chronic back discomfort.

2. It improves your posture. 

On a related note, having that strong support for your spine means you’re better equipped to maintain good posture.

Good posture not only helps prevent chronic injuries in the shoulders, neck, and back, but can also improve breathing, circulation, and digestion. Proper posture also enhances confidence and energy levels.

3. It massively improves balance and stability. 

For individuals who have trouble with balance and stability—whether it’s due to old age, vertigo, or other causes—core stability is essential. 

Strength and stability in the hips and pelvis means more control and efficiency in movements like walking, climbing stairs, or getting up and down from seated positions. This can help reduce the risk of falls and injuries in people who may be prone to them. 

3 Easy Core Muscle Strength Exercises to Try At Home 

Now that we’ve given you the “why,” let’s move on to the “how.” Here are a few core stability and strength exercises that are great for beginners!

1. Dead Bug

The dead bug exercise is a fantastic movement for engaging your core muscles while minimising strain on the lower back.

How to do it:

• Lie on your back with your arms extended towards the ceiling and your knees bent at 90 degrees.
• Slowly lower your right arm and left leg towards the floor while keeping your lower back flat.
• Return to the starting position and repeat on the opposite side.
• Perform 10-12 reps per side for 2-3 sets.

Tips for doing the dead bug: 

• Keeping the movements slow and controlled is key. 
• Don’t arch your back; make sure your lower back is in contact with the floor throughout the exercise. 

How to do the dead bug exercise. 

2. Bird Dogs

The bird dog is similar in movement to the dead bug. However, it is a little bit more challenging as your torso is no longer resting on the floor, so you’ll have to do more work to keep your hips stable and centered. 

Here’s how to do bird dogs:

• ‘Dog’: Start on all fours with your hands directly under your shoulders and knees under your 
• ‘Bird’: Extend your right arm and left leg straight out while keeping your torso stable.
• Hold for a second, then return to the starting position.
• Switch sides and repeat.
• Perform 10-12 reps per side for 2-3 sets.

Tips for doing the bird dog:

• Keep your hips level and avoid tilting or shifting from side to side.
• Move slowly and maintain control.
• Engage your core throughout the movement.
• When the exercise starts to feel easy, challenge yourself by holding the ‘bird’ position for a few seconds before returning to ‘dog’. 

How to do bird dogs. Source: Muscle & Motion (YouTube)

3. Farmer’s Carry

The farmer’s carry, a.k.a. farmer’s walk, is a great functional exercise that builds the stability of your core while moving and under load. 

How to do a farmer’s carry:

1. Hold a pair of dumbbells or other heavy objects in each hand with a firm grip.
2. Stand tall with your shoulders back and core engaged.
3. Walk forward in a straight line for 10-20 metres, maintaining a strong posture.
4. Turn around and walk back to the starting position.
5. Perform 2-3 sets.

Tips for the farmer’s carry:

• If you don’t have enough space inside your home where you can walk unobstructed, feel free to do this outside. You can make it a part of your daily walk for fresh air!  
• If you don’t have dumbbells at home, other heavy objects such as water gallons, paint cans, or heavy books will do (just make sure the weight is equal on both sides). Start with a light weight that you can easily manage to walk with. 
• Keep your shoulders relaxed and avoid hunching.
• Engage your core throughout the walk. And maintain steady, controlled steps.

How to do the farmer’s carry. 

Need help with your core muscle strength exercises? 

It’s normal to feel some uncertainty about doing core work if you’re new to exercise, or to core strengthening in particular. 

This is especially true if you currently have an injury, or are elderly, and are worried about hurting yourself. 

Our team of physios can help guide you through your core muscle strengthening exercises to make sure you’re doing them in a safe and effective manner. 

They can also prescribe an exercise program that is tailored to your current fitness levels, goals, and any injuries or pain points you may have. 

You’ll be fully supported throughout your journey towards fitness and strength, and get science-supported advice that will help you move and feel better. 

Ready to get started? Call us at 02 8808 4000 or send us a message through this form!