7 Exercises to Strengthen Your Core and Improve Posture

by Nicole Abigail
7 Exercises to Strengthen Your Core and Improve Posture

7 Exercises to Strengthen Your Core and Improve Your Posture

Good posture is vital to maintain a healthy and pain-free back. To improve posture, strengthen and stabilize your core muscles. Here are seven exercises to target your core and help maintain proper posture:

1. The Bird-Dog

The bird-dog is a great way to activate and strengthen your core muscles, while also improving balance and coordination. It is the perfect exercise to incorporate into your everyday routine and can be done even while sitting in a chair!

2. Plank

Planks are an excellent way to strengthen your core muscles and improve your posture. The main benefit of planks is they target a variety of muscles in the core and are great for stabilizing your spine.

3. Hip Bridges

Hip bridges help to strengthen your glutes and back, both of which are key muscles in posture and core stability. This exercise is also great for improving balance and coordination.

4. Superman

The superman is a great exercise for strengthening your back and improving posture. It targets all of the postural muscles in the back and helps you maintain good posture throughout the day.

5. Side Plank

Side planks are a great way to build strength in your core and build stability in your spine. This exercise will help you maintain better posture while standing and sitting.

6. Glute Bridges

Glute bridges work to strengthen your glutes, core and lower back muscles. They are an excellent exercise to incorporate in your routine to improve posture.

7. Reverse Crunches

Reverse crunches are a great core exercise that target the lower abdominal muscles. This exercise will help build stability in your core and improve your posture.


These seven exercises can help you strengthen your core and improve your posture. Incorporating them into your everyday routine will help you stay healthy, reduce back pain and stand tall with good posture.

What are the best core exercises for back pain?

1. Bird Dog: This exercise strengthens your core, back and hip muscles.

2. Plank: This is perhaps the most popular core exercise there is and is key for developing a strong and stable back and core.

3. Bridge: This exercise helps to strengthen your glutes and hamstrings while stretching your lower back muscles.

4. Superman: This exercise helps to strengthen your lower back muscles, and assists in relieving tension and pain.

5. Cat and Cow Stretch: This exercise helps to both stretch and strengthen your entire back and core muscles.

6. Wall Sit: This is an isometric core exercise that helps to strengthen all muscles in your trunk, while providing stability to your spine.

7. Back Extensions: This exercise helps to build strength in your lower back and deep core muscles, and it can help in reducing back pain.

What exercises can I do to prevent back pain?

1. Bridges – Lie on your back, hips and knees bent to 90-degrees, feet flat on the floor. Raise your hips off the floor until your body forms a straight line from your knees to your shoulders. Hold for a few seconds and lower your hips to the floor.

2. Planks – Starting on your hands and knees, bring your elbows to the floor and raise your body onto your toes. Tighten your abdominal muscles and hold the position for 30-90 seconds.

3. Cat-Camel – Begin on all fours, arch your spine up like a cat and hold, then round your spine down like a camel and hold.

4. Knee-to-Chest Stretch – Lie on your back with your knees bent and feet flat on the floor, crossed one leg over the other and pull your knees to your chest.

5. Wall Squats – Lean your back against a wall and slide down until your knees are bent to a 90-degree angle. Hold the position for 30 seconds to 1 minute.

What can I do to reduce back pain?

1. Exercise regularly: Exercise is one of the best things you can do to reduce back pain. Regular exercise can help strengthen the muscles in your back and core, improve flexibility, and reduce stress.

2. Practice good posture: Poor posture can put extra strain on your spine, leading to back pain. Work on sitting and standing up straight, ensuring that your spine is in a neutral position and your shoulders are relaxed.

3. Lose excess weight: Excess weight can put additional stress on your spine. Losing weight if you are overweight or obese can help reduce back pain and improve your quality of life.

4. Incorporate yoga and stretching into your routine: Yoga and stretching can help you increase flexibility and relieve tension in your muscles. This can help improve spine alignment and reduce back pain.

5. Get enough rest and sleep: Getting enough rest and sleep can help your body and mind recover from the day’s activities. This can help reduce pain and inflammation in your back.

What exercises are good for relieving back pain?

1. Pelvic tilts

2. Cat-Camel stretches

3. Seated Twist

4. Knee-to-chest stretches

5. Core Strengthening Exercises

6. Hamstring stretches

7. Glute bridges

8. Bird dog exercises

9. Wall Sits

10. Single-leg deadlifts

You may also like