Because of Hollywood’s obsession with the six-pack, many people think crunches and sit-ups are the best way to train the muscles in your midsection.
And while those exercises are an excellent way to strengthen your rectus abdominis, the muscle that runs down the front of your torso, there are a number of other muscles that make up your core and that are essential for helping you move through life with confidence.
You need more than crunches to keep your core in good working order, but the good news is that the exercises you do need are easy to do at home, like these five exercises recommended by Lauren King, Pilates instructor and coach at STRONG Pilates Commack.
“This type of training helps the body maintain stability under load, building a strong and functional core that supports long-term health, improves movement efficiency and enhances overall performance.”
The final exercise requires dumbbells, but if you don’t own dumbbells or another type of free weight, load up tote bags with books, or use heavy bags of shopping.
1. Dead bug
Sets: 2-3 Reps: 8-12 each side Rest: 30-45sec
“This foundational exercise develops core strength by targeting the transverse abdominis, [the deepest-lying core muscle], while teaching the essential skill of core-bracing during limb movement,” says King.
How to do it:
- Lie on your back with your arms extended straight up and your knees bent at 90° and directly above your hips.
- Gently press your lower back into the floor and engage your core.
- Lower your left arm behind you and extend and lower your right leg.
- Return to the starting position with control, then repeat on the other side.
- Continue, alternating sides with each rep.
Form tip: Keep your ribs down, core engaged and avoid arching your lower back.
2. Glute bridge
Sets: 2-3 Reps: 10-12 Rest: 30-60sec
“This exercise engages your glutes and core together, reinforcing pelvic stability and reducing lower-back strain,” says King.
How to do it:
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
- Engage your core.
- Press through your heels to lift your hips until your body is in a straight line from shoulders to knees.
- Pause at the top, squeeze your glutes, then lower slowly.
Form tip: Don’t let your ribs flare as you lift your hips.
3. Bird dog
Sets: 2-3 Reps: 8-10 each side Rest: 30sec
“This exercise builds coordination and activates spinal stabilizers and the transverse abdominis, which is great for posture and control,” says King.
How to do it:
- Get on your hands and knees, with your hands under your shoulders and your knees under your hips.
- Engage your core.
- Lift your left arm in front of you, and lift and extend your right leg behind you until your body forms a straight line from your right heel to your left hand, keeping your hips level and spine neutral.
- Pause briefly, then reverse the movement back to the start and repeat on the other side.
- Continue, alternating sides with each rep.
4. Side plank
Sets: 2-3 Time: 20-30sec each side Rest: 30-45sec
“This exercise targets your obliques and deep stabilizers, improving lateral core strength and injury resilience,” says King.
How to do it:
- Lie on your side, propped up on your elbow.
- Engage your core.
- Lift your hips to form a straight line with your body.
- Hold the position, then switch sides.
Make it easier: Bend your knees and keep your knees on the floor as you lift your hips.
5. Farmer’s carry
Sets: 2-3 Time: 20-40sec each side Rest: 45-60sec
“This exercise trains functional core stability, grip and posture as your core works to resist movement rather than create it,” says King.
How to do it:
- Stand holding dumbbells by your sides.
- Relax your shoulders, engage your core and walk slowly and steadily forward (and back if space is limited).
Form tip: Avoid leaning or swaying during movement, keeping your chest upright throughout.
Lauren King is a Pilates instructor and coach at STRONG Pilates Commack. She has a background in group fitness, specializing in low-impact, high-intensity training that blends strength, cardio and Pilates-based movement for a results-driven, sustainable approach to fitness.