Best Core Exercises

No Equipment Required

These are the best core exercises that you can perform without any equipment or gym membership. Each of these will help strengthen your abdominal, back, and pelvic muscles.

All of your movement begins here at your core. By strengthening your core muscles you will reduce your risk of injury during everyday activities. You will also be able to enjoy your favorite physical activities with more strength and energy.

You will need to decide what the best core exercises are for you. There are many to choose from but some may be better for you than others. For example, if you have shoulder problems you may want to avoid the plank exercises.

When you first begin exercising your core you need to start slowly. Choose two that look like they may be the best core exercises for you. Try them to make sure you can perform them comfortably.

If the exercise requires repetition, begin with 8-10. If it requires holding a position, begin with 15-20 seconds if possible. Always perform the exercise in a slow and controlled manner.

You may do your core exercises once each week as a part of your regular strength training program. Another option is to find the best core exercises for you and perform them on the days between your regular workouts. Either way you need to be sure not to overdo it.

Important: Don’t forget to breathe normally while performing these exercises. Always stop exercising immediately if you feel fatigued or notice any pain.

• Lie on the floor with your lower back firmly pressed into the floor.
• You can either bend your knees and keep your feet flat on the floor, or place your feet flat against a wall with your knees and hips bent at a 90 degree angle to the wall
• Cross your arms across your chest. (You may place your hands passively behind your ears but do not pull your head up with your arms.)
• Keeping your neck neutral, raise your shoulders until your shoulder blades just come off the floor.
• Concentrate on lifting your shoulders to the ceiling, not toward your feet.
• Hold this position for 1-3 seconds.

• Lie on the floor with your lower back firmly pressed into the floor.
• Raise your legs with your knees bent at 90degrees.
• Place your hands lightly behind your ears with your elbows out to the side.
• Extend your left leg as you simultaneously move your right leg and left elbow toward one another.
• Then extend your right leg and repeat this movement for the left leg.
• Keep alternating this bicycle movement being sure to keep your lower back pressed into the floor and rotating your torso from side to side.

• Lie on your stomach.
• Raise your body as if doing a pushup except rest your bodyweight on your elbows.
• Your body should be in a straight line from your shoulders to your ankles with your weight resting on your toes and elbow.
• Keep your midsection braced and tight.
• Hold this position for 10-20 seconds when beginning. Gradually try to build to 60 seconds.
• There are two variations: one is to rest on your palms with arms perpendicular to the floor. The other is to perform this exercise in the kneeling position. This gives you less weight to support.

• Lie on your side.
• Place your elbow on the floor directly beneath your shoulder. Your other arm should rest along side your body.
• Rest your weight on your elbow and knees.
• Raise your body so that your weight is now resting on your elbow and the outside of your foot closer to the floor.
• Keep your midsection braced and tight.
• Hold this position for 10-20 seconds when beginning.
• Repeat for other side.

• Kneel on all fours.
• Keep your spine neutral.
• Keep your midsection braced and tight.
• Raise your right arm and extend your hand straight ahead. At the same time, extend your left leg off the floor and point your foot straight back.
• The spine should be neutral throughout this exercise.
• Hold for 3-5 seconds and repeat with the other side.