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As a physical therapist, a large part of my profession includes staying up-to-date on which exercises are the best at strengthening very specific muscle groups. As lower back pain tends to be the most-common diagnosis I treat, core stabilization exercises occupy to receive a lot of my attention. With that caveat, today I wanted to share with you my “Top 10 Core Exercises” that not only Tone and Tighten your core and midsection, but are vital in promoting a strong, healthy back. With no further adieu…
While the following exercises are listed in no particular order, it is important to pay attention to what muscle the exercise is working. Primarily I think of the “core” as the stomach/abdomen, your sides (obliques), your back, and your hips (primarily the glute group – your butt and the outside of your hip). Focusing on these areas as you go through the following exercises will maximize your workout efficacy and yield greater results.
1. Bird Dogs
Looks pretty simple, but if there’s weakness in your core chain I promise this exercise will find it. Pay attention to symmetry – is one side easier than the other?
3 sets of 10 reaches (each arm)
2. Single Leg Bridges
My favorite home exercise to fire up the glutes. Try to keep your hips level with each other throughout the entire lift (the hip with the extended leg will want to rotate downward
(3 sets of 15 reps each leg)
3. Planks
Hands-down the best at activating all 4 layers of your abdominal muscles. Try to keep your stomach sucked in while holding the static plank position.
(3 x 30 second holds)
4. Side Planks
My favorite for hip abductor (the muscles on the outside of your hips) weakness. Killer way to kick on the obliques while carving a little curve at the hips.
(3 x 30 second holds each side)
5. Superman Extension
Just to show the lower back a little love! Lay on your stomach and then try to lift your chest and knees as high up off the floor as possible. Hold 3-5 seconds and slowly return to the starting position. Great exercise for your lower back!
(3 sets of 10)
6. Air Squats
You guys know I’m a huge fan of squats – there are few more functional movements out there than a squat. Great for the hips and butt as well as the lower back when you keep your chest high and shoulders back).
(3 sets of 15)
7. Roman Chair (Swiss ball)
Put that huge exercise ball to good use! Lay on your stomach, squeeze your butt together, and use your butt and back to pull your head up towards the ceiling. Great spine stabilization exercise!
(3 sets of 10)
8. Single-Leg Deadlift
Combining the awesomeness of a deadlift with the function of a squat… but we’re going to do it on one leg to kick on some balance muscles! Try to keep your hips level throughout the motion.
(3 sets of 10)
9. Bicycle Crunch
Few exercises are better at working the rectus abdominis (front and center) and obliques (side of your abs) simultaneously.
(3 sets of 10)
10. Swimmers
Combines the strength aspect of a “superman” with the reciprocal muscle activation (left arm with right leg) of a bird dog. Great progression to advance bird dogs.
(3 sets of 10 each arm)
Group any 5 of these together for an awesome core workout!
Looking for more awesome core workouts? Check out 14 of my favorites on T&T:
Make it happen,
Jared