Exercises to Help Strengthen your Core

Your core muscles play a vital role in your overall health and well-being. Not only do they help you maintain good posture, but they also support your spine and strengthen your core. A strong core is important for anyone, regardless of age or activity level. We will discuss the importance of strong core exercises and give five exercises you can do to help strengthen yours.

Importance of a Strong Core

  • A Strong Core Helps You Maintain Good Posture

The muscles in your core help support your spine. When your core muscles are weak, it can cause your spine to become misaligned, stress into your discs and poor posture.

  • A Strong Core Helps You Stay Stable

This is important for both balance and coordination. If your core muscles are weak, you are prone to falling or injury.

  • A Strong Core Can Help Prevent Injuries

A strong core helps to stabilize your joints and perform well in your daily activities. This means there is less chance for them to become injured if you have a strong core.

  • A Strong Core Can Improve Your Athletic Performance

This is because a strong core helps you generate more power from your lower body.

Five Core Exercises That You Can Do to Help Strengthen Yours

1. Superman

This is a core exercise to target your lower back and glute muscles. Lie flat on your stomach with your arms extended in front of you. Slowly lift your legs and upper body off the ground, keeping your head and neck aligned with your spine. Hold for a few seconds and then slowly lower back down. Repeat for 10-15 reps.

2. Dead Bugs 

This exercise works your lower abs and deep core muscles. Lie on your back with your low back flat on the ground.  Raise your legs in the air with your knees flexed at 90 degrees. Raise your arms straight up in the air.  Then slowly extend one leg straight while you extend the opposite arm behind you. Switch and repeat until fatigue. Make sure to keep your low back flat and break through your belly. 

3. The Side Plank

This is among core exercises targeting your oblique muscles, which are the muscles that run along the sides of your waist. Lie on your side with your legs extended and propped up on your elbow. Raise your hips off the ground and hold for 30 seconds to 1 minute. Repeat on the other side.

4. The Bird-Dog

This is a great move for working your lower back, abs, and glutes all at once. Start on all fours with your spine in a neutral position. Slowly extend one leg behind you while reaching the opposite arm forward. Hold for a few seconds and then return to the starting position. Repeat on the other side.

5. The Plank

This move works to strengthen your core, including your abs, obliques, and lower back muscles. Start on all fours with your spine in a neutral position. Slowly raise yourself onto your elbows and toes, keeping your body in a straight line from head to toe. Hold for 30 seconds to 1 minute.

These are 5 core exercises to help strengthen your core. Remember, a strong core is important for everyone, regardless of age or activity level. Incorporate these moves into your fitness routine to improve your overall health and well-being. Check out our videos of exercises and stretches
If you want more information on this, reach out to our SF chiropractors today, and learn more about how chiropractic can benefit you.


SF Custom Chiropractic

San Francisco’s Favorite Chiropractic Wellness
Center Our highly qualified team is ready to
meet your every need.

New Patients: Please click the button!
Existing Patients: Give us call at (415) 521-3073.

Our Services


Mission Bay

1365 4th St
San Francisco, CA 94158

Phone : (415) 521-3073

Mon-Fri 8:00am-6:30pm
Sat: 8:00am-1:30pm
Sun: Closed

Russian Hill & Fisherman’s Wharf

2722A Hyde St
San Francisco, CA 94109

Phone : (415) 521-3073

Mon-Fri: 8:30am-6:00pm
Sat & Sun: Closed

The Castro

2215 Market St
San Francisco, CA 94114

Phone : (415) 521-3073

Monday – Saturday: 9:00am-6:00pm
Sunday: Closed

Partner Location

3700 Thomas Rd Ste 207
Santa Clara, CA 95054

Phone : (408) 248-8700

Call to book an appointment