Core exercises work the muscles in the center area of your body. According to CNN, when you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work in harmony. This in turn can help prevent lower back pain and enable you to maintain good posture. If you are at home, work your core with the weight of your body. Before beginning any exercises, consult your physician first.
Plank Holds
Plank holds work the abs, lower back and obliques all at the same time. These exercises range in difficulty. A modified plank is a good starting exercise. To do it, place your forearms on the floor, your feet together and lift your hips up until your back is perfectly straight. The next progression is the extended arm plank with your arms straight and hands shoulder-width apart on the floor. To challenge yourself even more, place your feet on an elevated object, such as a chair or couch and perform the plank with your hands shoulder-width apart on the floor.
With any one of these plank variations, target more of your lower back muscles by lifting one leg in the air. Either hold it in place or lower and lift your legs in a slow, alternating fashion. Hold your planks for 20 to 30 seconds and perform three to four sets.
Moving Quadrupeds
A quadruped works your lower back, shoulders, glutes and abs at the same time. To increase the challenge with this exercise, do it in motion. Position your body on all fours with your knees in line with your hips and hands in line with your shoulders. Steadily raise your left arm in front of you and right leg behind you. In a steady motion, move your arm and leg up and down approximately 6 inches in both directions. After doing a set of 10 to 12 reps, switch sides and repeat. Perform three to four sets.
Bridge-Ups
A bridge-up looks like a reverse plank and hip lift blended together. Sit on the floor with your hands behind you, knees bent and heels touching the floor. Steadily lift your hips up in the air, until you form a straight line from your shoulders to your knees. Slowly lower yourself down and repeat. Your goal with this exercise is to bend your knees 90 degrees at the high point. Perform 10 to 12 reps and three to four sets.
Rectus Abdominis Exercises
Rectus abdominis is the anatomical name for the abdominal muscles. Home exercises such as crunches, leg lifts and jack-knife sit-ups work the upper and lower parts. To do crunches, lie on your back with your knees bent, feet flat and hands on the sides of your head. Slowly lift your shoulders off the floor, squeeze your abs forcefully and lower yourself down.
Jack-knife sit-ups work your upper and lower abs at the same time. They are done from a face-up position with your arms at your sides and legs straight. In a steady motion, lift your torso and legs off the floor, pull your knees into your chest and lower yourself back down. Perform 12 to 15 reps and three to four sets of both exercises.
Oblique Exercises
The obliques form the sides of your stomach, and they are involved with rotational movements. When you are at home, perform side bends, bicycle crunches and side crunches to work them. To do side bends, stand with your feet shoulder-width apart, extend your right arm straight above you and place your left arm at your side. Slowly bend laterally to your left side, return to the starting position and repeat. After doing a set of reps, switch sides.
To do bicycle crunches, lie on your back with your legs, shoulders and head lifted and your hands on the sides of your head. Quickly move your opposite elbow to your opposite knee as you extend one leg out. Alternate back and forth in a steady, twisting motion.
To do side crunches, lie on your back with your knees bent and legs lying on the floor to your side. Place your hands on the sides of your head and perform crunches, squeezing your obliques forcefully at the top of the movement. Perform 12 to 15 reps and three to four sets of all these variations.
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