Strengthen Your Core Without Crunches

Want to strengthen your core?

Try this simple, at-home exercise progression.

When most people think of core exercises, they think of crunches. But there’s a better way to build core strength.

This bridge progression will work your core, glutes, lower back, and pelvic floor — all without a single crunch!

The Importance of Core Strength

Before we delve into the exercises, let’s highlight why core strength is essential.

Your core serves as the central support system for your body, comprising muscles in your abdomen, back, pelvis, and hips. A strong core provides stability and balance, enhances posture, and supports proper movement patterns.

Additionally, a stable core reduces the risk of injury, particularly in the lower back, by distributing stress evenly throughout the body during physical activities.

To start building a stronger core, add these exercises to your routine:

Bridge

• Lie on your back with knees bent and feet on the floor, hip-width apart.
• Engage your core muscles by gently pulling your belly button toward your spine.
• Press through your heels as you lift your hips off the ground.
• Squeeze your glutes at the top of the movement, then lower your hips back down with control.
• Complete 10 repetitions for two to three sets.

Bridge with a Belt

• Lie on your back with knees bent and feet on the floor, hip-width apart.
• To target your low back and outer hips, take any type of belt and wrap it around the outside of your legs. Once it’s in place, push out against the belt. This pushing activates your glute muscles.
• While still pushing outward, drive through your heels and lift your hips off the ground.
• Complete 10 repetitions for two to three sets.

Bridge with a Ball

• Lie on your back with knees bent and feet on the floor, hip-width apart.
• To target your pelvic floor, gently squeeze a ball between your knees.
• While continuing to squeeze inward, push through your heels and raise your hips off the ground.
• Complete 10 repetitions for two to three sets.

Want more? Watch a replay of our 2024 YMCA Wellness Series Core & Pelvic Health for Women Class. It features several exercises, like these, to build core strength.

If you’d like a more personalized plan to build core strength, our Physical and Occupational Therapists can help.

Treatment is covered by insurance, no referral is needed to start, and with flexible virtual and in-clinic appointments available, you can find a time that works with your schedule.

Click the button below to get started.