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4 Easy Core Strengthening Movements That You Can Do At Home

Strengthening your core can help eliminate back problems and enhance your sports performance, try it

Remember it is important to warm up before starting any exercise regimen.

This can be accomplished by skipping rope, a brisk walk, marching in place or whatever you prefer for warming up.

If you’re just initiating an exercise regimen get clearance from your doctor before beginning.



1-Lie on the floor on your back, knees bent 45-degree angle, feet shoulder-width apart, hands at sides.

2-Tighten lower back and gluteus (butt) pushing hips toward the ceiling while keeping shoulders and head on floor (keep body weight off of neck) hold a position for 10 seconds and return to starting position.

3-Repeat for 6 to 8 repetitions.



  1. Lying on floor on stomach with arm extended straight out overhead.
  2. Simultaneously lift arms with upper body and legs hold for 3 to 5 seconds and release.
  3. Repeat for 6 to 8 repetions.

Hip Extensions

Hip Extensions

  1. With hands and knees touching floor (horsy position) extend left leg straight back so only toes of left leg touch the floor, hold head slightly up.
  2. Tighten left glute and hamstring, lifting left leg as high as comfortable, hold for 2 seconds and release.
  3. Repeat for 10 repetions and then do the same with right leg.

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Four Point Forward Lean

  1. With hands and knees touching floor (horsy position), keep back straight and head slightly up.
  2. While tightening abs and back muscle simultaneously, lean forward so that most of body weight is over hands.
  3. Hold position for 10 to 15 seconds and return to starting position.
  4. Repeat for 10 repetions.

Bent Knee Side Crunch

Bent Knee Side Crunch

  1. While lying on your back, assume the sit-up position, drop both leg to right so that right hip and thigh touch floor.
  2. Shoulders should be square and touching floor, with hands behind head lift torso 2 to 6 inches from floor (don’t curl up) and hold for 2 seconds.
  3. Repeat for 10 repetions and then do the same on left side.

There are many movements designed to strengthen the core, these are some of my favorite beginner movements. Next time, we’ll look at more advanced movements for core enhancement. Use these movements in conjunction with your regular routine to build a solid body from head to toe.

About the author

Adam is a writer, healthcare professional, and he is always active in sharing recent case studies and breaking the mental and physical limits. He dedicated his life to transforming the lives of the skinny, out of shape, scrawny wimpy guys & skinny girls - helping them become healthier, fitter and more confident in their bodies.

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