Strengthen a Weak Core at Home: 5 Simple Exercises

Hello everyone! How you guys doing again? It’s me, Dr. Orlando Walters, doctor of physical therapy. Today we’re gonna show you five simple exercises to help strengthen a weak core at home.

Now we’re using this beautiful scenic ground just to let you know that you can do these simple exercises just about any and everywhere. The only thing that you really need is just a little bit of knowledge and a little bit of effort.

So stick around, stay tuned, we’re gonna show you the stuff that you’re gonna need and we’re gonna get into it to help you with your back pain.

Exercise 1: 3 Step Core Contraction

Ok so here’s what we’re gonna do right now. The first step is the 3 step core contraction. When we’re performing the 3 step core contraction, we want to think in our minds that we’re creating a foundation from which to build everything.

So the first step is the belly button. What I want you guys to keep in mind is, you’re taking your belly button and pushing it all the way down to your spine.

Keep in mind that you always want to keep breathing. DO NOT HOLD YOUR BREATH. Push that belly button down and breathe.

The next step is while you’re holding that belly button down, glide that belly button up onto the rib cage keeping it as tight as possible.

If you’re doing this correctly you’re probably going to feel a slight pull in the lower back region. If you feel that you know you’re doing it right.

The third step is you’re gonna put a slight pelvic tilt in your lower back. The purpose of that is to get a full contraction of the core.

What we do when we perform these three steps is we get contractions of all four of the abdominal muscles.

Exercise 2: Hip Bridge

What we’re gonna start off with is the foundation which was the 3 step core contraction. Always maintain the abdominal contraction.

Next bend your knees and get into the core contraction. In order to maximize the core, we’re gonna introduce the lower extremities.

Very gently try to raise your butt off the matt (or floor) and do 3 sets of 10 repetitions of these hip raises. Make sure you really feel those muscles in the back. And make sure you’re breathing!

While you’re doing this, keep in mind to keep that core as tight as possible. We want to make sure you’re getting as full and complete a contraction as possible.

Exercise 3: Hip Abduction

What we’re gonna do now is focus on hip abduction. In order to perform this you’re gonna need something that creates a little bit of resistance. In this case we’re gonna use bands.

Put the bands around your legs somewhere around the knees. Just in case you don’t have bands, you can use something as simple as your belt, a towel, or a sheer. Something to wrap around the legs to give you a little resistance.

When you do that it activates all the muscled in the hips and the muscles in the abdomen and lower back.

Start off with our foundation, the core contraction. Belly button down close to the spine and up over the rib cage.

While you’re holding that nice and tight, and remembering to breathe, open the knees. You should feel activation of all the muscled in your core as well as your lower extremities.

Just like before, we’re going to do 3 sets of 10 reps. Nice and easy. While you’re doing this, focus on the muscles in the core. That’s the most important part.

Exercise 4: Hip Bridge and Squeeze

For our 4th exercise to strengthen a weak core, what we’re gonna do is find an external device. I’m using this ball but it can be something as simple as a cushion, a pillow, or maybe a towel rolled up.

All you want is a little resistance so that you can start engaging those core muscles. Start off with your strong core contraction from exercise one.

Next take the ball, or other object, and put it between the knees. You’re going to squeeze the ball to activate those core muscles. You should feel this in the lower back, glutes, pelvis, and abdominals.

Squeeze the object and hold it for a 5 second count. Squeeze, 5, 4, 3, 2, 1, release. Repeat for 3 sets of 10 repetitions.

When you find this easy, we’ll add some spice to it. Raise the hips like our hip bridge and continue squeezing the ball for the 5 count. This looks simple, but it’s really activating you’re muscles.

Do the same thing as before, 3 sets of 10 repetitions.

Exercise 5: Baby Steps

Our 5th and final simple exercise to help strengthen a weak core! Start off with your core contraction foundation. Belly button down and up, and slight pelvis tilt.

Bend both knees while maintaining that core contraction as strong and firm as possible. Take one foot, raise it, and move it back just an inch or two.

This exercise focuses on small movements that may have a high degree of difficulty for some individuals. The magic happens when you do this movement while keeping your core muscles contracted.

Repeat the action with your other foot. Only move as much as you can with the core contracted. If you’re doing this right you’re going to start getting fatigued and sweating.

Someone on the outside might not think you’re doing anything at all. Don’t worry about it. Repeat the movement for 3 sets of 10 reps, alternating your feet.

As this starts to get easier, increase the distance that you’re moving your foot. From 1 inch to 2, 3, etc.

That’s it! If you have any questions be sure to leave them below or reach out to me on Facebook and Instagram!