Beginner Core Exercises Reduce Back Pain Tone Your Core

1. Bird dog

This exercise targets the same muscle groups as the bicycle crunch, but from a different starting position. 

Bird dog

Switch sides and repeat with the left arm and right leg. Continue alternating with 10 repetitions on each side.

2. Pelvic tilt

Bend your knees and position your feet flat on the ground while lying on your back. 

Pelvic tilt

Pull your naval toward your spine as if zipping into a pair of tight trousers. Releasing and repeating ten times.

3. Pilates ab crunch

Enter the pelvic inclination position from the preceding exercise.

Pilates ab crunch

Place your forearms behind your head from this slanted position with your low back pressed against the ground.

4. Single leg lower & lift

Placing your left foot on the ground with your knee bowed, raise your right leg toward the ceiling while lying on your back.

Single leg lower & lift

Maintain this pelvic tilt as you lower your right leg toward the ground to a 45-degree angle, then return it back to the center.

5. Lower lift

Start by lying flat on your back with your feet extended directly in front of you. 

Lower lift

Inhale as you raise your legs once more. Several occasions. 

6. Bicycle crunch

Start by assuming a back position with your wrists behind your head. 

Like & SHare

More Stories