The core consists of more than just your stomach muscles. It consists of the area between your lower chest and pelvis, the obliques, and the area between your lower shoulder blades and the top of your glutes. Strengthening your core can help improve your balance, prevent lower back pain and also enable you to have better postural alignment. You can do core exercises at home, without any equipment.
Planks
Yoga classes often feature plank holds, which are core stabilization exercises. Lie on your stomach with your hands directly under your shoulders and your toes hip-width apart. Push yourself up in the air and fully extend your arms. Lift your hips up in the air until your body forms a straight line from your shoulders to your heels. Contract your core muscles to maintain this posture for 30 to 45 seconds. You can add a variation by extending your legs up in the air behind you in an alternating fashion. Hold each leg up for a full second.
Hip Lifts
Hip lifts are done from a face-up position on the floor, and help strengthen the core. Bend your knees, place your feet flat on the floor and lift your hips up in the air. Try to form a straight line from your shoulders to your knees and hold for a full second. Lower your hips back down and repeat. Feel the contraction in your lower back when you do this.
Crunches
Crunches put specific emphasis on the upper abs. Lie on your back with your knees bent, feet flat on the floor and hands on the sides of your head. Curl your body up and squeeze your abs forcefully. Slowly lower yourself back down, and repeat. Do not let the resistance off of your abs when you lower your shoulders toward the floor.
Bicycle Maneuvers
Bicycle maneuvers work your upper abs, lower abs and obliques all at the same time. Lie flat on your back with your legs lifted, your knees bent 90 degrees and shins parallel to the floor. Place your hands on the sides of your head and lift your body into a crunch position. Bring your right elbow and left knee towards each other as you fully extend your right leg. Reverse the movement and bring your left elbow and right knee toward each other as you extend your left leg. Keep going back and forth in a smooth, cycling motion.
Supermans
Supermans are done from a face-down (pronated) position on the floor. They focus on the posterior core muscles. Extend your arms straight above your head and keep your legs straight behind you. Lift your arms and legs at the same time and arch your back. Hold for a second, lower your arms and legs back down and repeat. Feel the contraction in your lower back when you do this.
Arm and Leg Raise
Opposite arm and leg raises, also known as bird-dogs, work your core, glutes and shoulders at the same time. Come onto all fours with your hands directly under your shoulders and your knees directly under your hips. Lift your right arm and left leg straight up in the air until they are parallel to the floor. Hold for a full second, lower them back to the ground and repeat with your opposite arm and leg. Keep alternating back and forth.
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