7 Best Core Stability Exercises For Balance & Strength

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7 Best Core Stability Exercises For Balance & Strength | Having a strong core means more than just having nice abs. It helps with posture and mobility, prevents hip and back pain, reduces the risk of lower body injuries, and more. Core exercises should be a part of every workout routine, and if you're specifically trying to improve your balance, this post is for you! We're sharing the best core workout moves for women that you can do at home or at the gym.

Developing a strong, stable core is essential for your health and wellbeing. Core strength improves your balance, reduces the risk of falls and injuries, and helps make everyday movement easier. If you feel like your balance could be better, implementing core stability exercises into your workout routine is the best way to improve. Check out the best core stability exercises for balance and strength!

What Is Core Stability?

The core is the centre of the body and is responsible for balance and strength. Core stability refers to the ability to keep your spine from moving during physical activity, such as walking, running, swimming, etc. Your core helps you control your body effectively, helping you use your arms and legs, and preventing your spine from bending or flexing unintentionally. Although you may think of abs when you hear talk about the core, the core muscles also include the muscles that stabilize the hips, the system of muscles that makes up the torso (on the front, side, and back of the body), and muscles that stabilize the shoulders.

Developing core strength is essential for a healthy lifestyle as a strong core protects the spine, reduces back pain, enhances mobility, and improves balance, stability, and posture. There are a number of signs of a weak core, including lower back pain, poor posture, trouble with balance, and general muscle weakness. The more core strength and stability you have, the stronger and healthier your body will be.

What Are the Benefits of a Strong Core?

  1. Improves your balance and stability
  2. Stabilizes the lower back
  3. Supports better posture
  4. Helps with exercise/workout form
  5. Makes everyday movement (bending, lifting, turning) easier
  6. Helps to reduce or prevent hip and back pain
  7. Makes running easier
  8. Reduces the chance of a lower body injury
  9. Protects your organs, including your liver, spleen, and kidneys
  10. Supports strength training
  11. Helps you age well (prevents falls, reduces back pain, and keeps you mobile)

7 Best Core Stability Exercises For Balance & Strength

1. Bird Dog
Bird dog is a bodyweight exercise that strengthens the core- specifically the abs, lower back, butt, and thighs. Start on all fours on an exercise mat, with your knees hip-width apart and your hands about shoulder-width apart. Engage your ab muscles. Lift your right arm straight out in front of you and extend your left leg behind you, forming a straight line from extended hand to foot. Keep your hips squared to the ground. Hold for a few seconds then return to starting position. Repeat on the other side. Aim to complete five reps on each side.

2. Marching Glute Bridge
This exercise strengthens your abs, glutes, and hamstrings all at once. This glute bridge variation also engages your lower back muscles, making it an all-around beneficial exercise. Start lying on your back with your legs bent and feet flat on the ground approximately one and a half feet away from your glutes. Your feet should be hip-distance apart and your arms should be fully extended with your palms on the ground.

Engage your core and squeeze your glutes. With control, drive through your heels and lift your body off the ground. Note that there shouldn’t be an arch in your lower back. Flex your right foot then lift your right foot off the ground. With control, lower your right foot back to the ground. Keep your glutes and core engaged and your hips level. Repeat on the left side, and march for 10 sets on each leg, three sets total.

3. Stability Ball Dead Bug
The stability ball dead bug is a popular way to build core strength and stabilization. It helps build a solid, stable foundation that protects the spine and allows for greater ease in everyday movements. Lie with your back flat on the floor with your arms extended straight up, your knees bent at 90 degrees, and holding a stability ball between your knees and hands. Apply some gentle pressure into the ball with your stationery arm and leg and extend your other arm and the opposite leg away from each other. Only go as low as you can with your back pressing into the floor. Repeat on the other side. Aim for 10 reps.

4. 20 Min Total Core Workout (Equipment Free Ab Workout) | MadFit 

This 20 minute core-focused workout features constant no-repeat exercises that work your abs. She takes you through 20 different core exercises including leg circles, plank dips, L leg switches, diagonal leg drops, and more. You don’t need any equipment for this workout- just an exercise mat and some space! 20 minutes will go by in no time!

5. Bear Hold
This exercise targets your transverse abdominis and your internal obliques. It’s great for lower ab strength and will help stabilize your lumbar spine, pelvis, and hips. Start on your hands and knees with your wrists directly underneath your shoulders and your knees directly beneath your hips. Your spine should be in a neutral position. With control, engage your core, lifting your knees a few inches above the ground. Hold this position, trying not to round or arch your back and keeping your neck long. Hold for 10 to 60 seconds, and repeat two to three sets.

6. Elbow Plank with Rock
Your core strength will really kick in during this exercise as one leg is lifted at a time. Try not to let your hips tilt or shift up or down. Start in an elbow plank. Lift your right foot about six inches off the ground, keeping your pelvis parallel to the floor. Rock your body slightly forward, allowing your shoulders to move past your elbows. Return to centre, lower your foot, and repeat with the other foot lifted. Continue repeating for 30 seconds.

7. 20 Minute Core Strength/ No Repeats Ab Workout | Heather Robertson 

If you’re looking to build your core and ab strength, this 20 minute workout is for you. She takes you through a series of core strengthening exercises that will get your abs burning, from side bridges to the crab dance, to fully body crunches and more. There are no repeats or equipment needed for this one, just grab your workout mat and get to work!

If you’re looking to build your core strength and stability, try these exercises for balance and strength!

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7 Best Core Stability Exercises For Balance & Strength | Having a strong core means more than just having nice abs. It helps with posture and mobility, prevents hip and back pain, reduces the risk of lower body injuries, and more. Core exercises should be a part of every workout routine, and if you're specifically trying to improve your balance, this post is for you! We're sharing the best core workout moves for women that you can do at home or at the gym.

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