Simple Core Exercises to Improve Stability

Core strength plays a role in almost everything we do, from getting out of a chair to staying balanced on uneven ground. But after a slower winter, it’s common to feel a little off when spring and summer activities pick up again.

If your core muscles are weak or inactive, movements can feel less stable, and your risk of injury goes up, especially during the busy spring and summer months.

Before you dive into your warm weather activities, try these simple exercises to strengthen your core, improve balance, and support yourself from the ground up.

5 Core-Strengthening Exercises You Can Do at Home

If you’re ready to feel stronger and more stable, these exercises will help activate key core muscles and improve your posture and control.

1. Lying Windshield Wipers – For Side Core Activation

• • Lie on your back with feet hip-width apart and hands flat on the ground.
  • Tuck your chin slightly (don’t lift your shoulders) and gently rock side to side, reaching your hands toward your heels.
  • Each side counts as one rep.
  • Perform 2 sets of 10.

Progress it: Add a resistance band around your ankles and pull against it as you move side to side.

2. Glute Bridge – For Core and Glute Strength

• • Lie on your back with knees bent and feet flat on the floor.
  • Pull your belly button in to flatten your back against the ground.
  • Press into your heels and lift your hips up until you form a straight line from knees to shoulders.
  • Hold for 3 seconds, then slowly lower.
  • Do 2–3 sets of 10–15 reps.

3. Side Plank or Side Bridge – For Stability and Balance

Standard version:

• • Lie on your side with legs extended and feet stacked.
  • Place your elbow under your shoulder and lift your hips to form a straight line from heels to head.
  • Hold as long as you can.
  • 10 to 30 seconds per side.

Modified version:

• • Bend your knees and lift from your hips, keeping your body straight from knees to head.
  • Hold for the same time range.
  • Repeat 2–3 times per side, adjusting based on your strength level.

4. Superman Hold – For Back and Postural Strength

• • Lie flat on your stomach with arms at your sides, palms up.
  • Gently tuck your chin and lift your chest and legs off the ground.
  • Keep your shoulders down and squeeze your glutes and back muscles.
  • Hold for 10 seconds, then rest. Repeat 10 times.

As your strength improves, increase the hold time and reduce the reps.

Why Core Strength Matters

Your core is like the stem of a flower. It keeps you upright, balanced, and supported. Without it, everything from daily movements to recreational activities can feel unstable or uncomfortable. Building core strength sets the foundation for better posture, injury prevention, and easier movement.

Don’t let core weakness or imbalance slow you down. Our team of Physical and Occupational Therapists is here to help you prevent injury, stay active, and move pain-free all season long.

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

Call 716-458-1990 or use this button to schedule online: