Simple Exercises to Strengthen your Core (and avoid Back Pain)

When you have a strong core it protects your back from having to do more work than it should especially doing things like lifting or twisting. My husband was sweeping the other day and pulled something in his back. As he got tired his low back started to kick in to help and he over did it. You know what I told him to do when he was all better? Strength his core!

How is your core? Do you ever suffer from low back pain? Here are the beginner exercises I recommend to anyone that might be having some back pain. Watch each video below for more instructions.

BEFORE TRYING ANY OF THESE PLEASE CONSULT YOUR DOCTOR. If while doing any of the moves you have pain STOP IMMEDIATELY. Burn in your belly is OK, pain in your back, neck or anywhere is a sign you aren’t strong enough or aren’t doing something correctly. Reach out if you need help. The link for a free consultation is at the end of this blog.

How often? Do the ones you can, 3 times a week.  Keep track of how your feeling and when you’re ready to progress, reach out!

Warm up Low back with Pelvic Tilts

Lie on your back with your knees bent.  Press your low back into the floor and tilt your pelvis forward.  Squeeze everything in your pelvis area for a count of 5 and then release, arching your low back off the mat. Repeat this  8 to 12 times.

Knee to Chest

Pull your knees into your chest to give your low back a stretch.   Hold for 15-30 seconds


Lie on your back on table or mat with hips and knees bent with feet flat on floor and arms palm-down at sides; draw in your abdominal muscles and maintain throughout exercise; slowly raise your butt off the floor by using your glutes and hamstrings until your torso is in line with thighs; hold for 3-5 seconds. Repeat 10 – 20 times.

Curl Up

NOTE: SKIP this one is you’ve been diagnosed with osteoporosis in you back.

Lying on your back with your knees bent, place your fingers gently behind you head and lift your chin to the ceiling. Tighten your abdominal muscles and use these muscles to slowly elevate your shoulders off of the floor – this will cause your stomach to crunch together and you core muscles to contract. DO NOT pull on your head or Neck.  Slowly lower back to starting position. Repeat a series of 10, three times, adding more as your core gets stronger.

Toe Taps

Lie down and bend your knees so your feet are flat on the floor. Tighten your abs and raise your bent legs so your knees are over your hips, keep a 90 degree bend in your knee. Push the top your leg toward the floor and try to tap your toe to the ground. The only joint that’s moving is your hip joint. Keep your abs engaged and low back on the mat as you come back to the starting position.   Then repeat on the other side.  Start with 10 on each side and add more as your core gets stronger.

Bird Dog or Kneeling Extension

Start this move by kneeling on all fours with your hands beneath your shoulders and your knees directly below your hips. Tighten your core muscles and slowly lift your right arm and extend it straight forward. Slowly lift your left leg and extend it straight back, with your toes pointed down. Hold for 10 seconds and slowly lower to starting position. Repeat three times on each side. If this movement is too advanced, try the easy modifications of this movement, lifting just an arm (lower left photo) or just a leg (lower right photo). Hold for 10 seconds and slowly return to starting position. Repeat three times on each side.

Or if you can’t come onto your knees do this exercise

Superman’s Or Superwomen’s

Lie on your stomach with arms and legs extended; retract shoulder blades down and in towards the midline of your spine and draw in abdominal muscles; maintaining this position, lift opposite arm and opposite leg ensuring that your hips stay in contact with the floor; hold for 3-5 seconds and reverse sides. Repeat 10-20 times


Level 1 – Get onto your hands and knees.  Lower down onto your forearms and make sure your elbows are directly under the shoulders.   Walk your knees away from your elbows and lower your butt so you there is a straight line from you head to your knees.

Level 2 . Lie on your stomach and put your directly under the shoulders.  Come up onto your toes and squeeze your butt sure you have a straight line from you ears to your heals.

Hold for 10 seconds and slowly lower to starting position. As you become stronger, hold the position for longer periods of time

Press Up – Stretch

Lie on your stomach with your arms in front of you.  Push and stretch up through your tummy.   If you feel any pain in you back stop. Hold for 15-30 seconds.

Cat/Cow Stretch

Start this move by kneeling on all fours with your hands beneath your shoulders and your knees directly below your hips. Exhale and gently arch your spine. Inhale, tighten your core muscles and round your back, like a cat. Move slowly between movements and hold in each position for 5-10 seconds. Repeat 10 times.

When you’re ready why not try one of my 48 online workout videos to strength your core? You can click this link to see a preview.


If you’re ready to try one, I offer a 7 Day Free Trial if you sign up for one of my memberships!

If you’d like some help with your health or fitness journey why not schedule a FREE 30 Minute Wellness Consultation with me. I’d love to help in any way that I can. Click the book now link below and find a time that works for you


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