Top 4 Core Building Exercises

The human body has 29 core muscles located in the back, abdomen and pelvis regions.  They help to give you a stable center of gravity while helping in controlling movements. These muscles support your entire back and give out a semblance of stability.

Core muscles form the foundation on which every movement of the body is based.  Strong core muscles tend to resist injury and form a protective cushion for the whole spinal column.

On the flip side, weak core muscles can cause a person to develop a poor posture, pain all over the body, and make the individual more prone to injuries from everyday activities.

Exercise on a regular basis can make these muscles stronger, but it is necessary to get the posture right to ensure proper form.

Good Posture

Good posture not only makes a person look attractive, but it does wonders for overall skeletal structure.  Chiropractic practice pays a lot of attention to proper posture.  Correct posture will ensure that your muscles, organs, joints and bones are in their correct, natural positions.

A bad posture can result in a long list of serious problems for the body.

Symptoms off Poor Posture

  • Drooping shoulders
  • Head or neck held forward
  • Lower back arching too much
  • Sitting with a wallet in the back pocket
  • Phone receiver being held between neck and shoulder
  • Drooping forward while sitting

These postures must always be avoided.

To strengthen your core muscles, we have complied a list of the top 4 core building exercises. We recommend seeking guidance from the chiropractor or a fitness professional before attempting them on your own.


Lie on your back with your knees bent, heels close to your glutes. Contract your glutes and abdominal muscles. Slowly drive your hips off the floor and in the direction of the ceiling. Hold this position for about 10 seconds. Finally, slowly bring your hips back down to neutral. Repeat in that order for the amount or repetitions prescribed by the doctor.

Bird Dog

Bring yourself to the ground on all fours into table top position. Use your core muscles to sink your belly button to keep your head, neck, and back in one long alignment. Then contract your core muscles to slowly extend one of your arms and the opposite leg (i.e. your right arm and your left leg). Slowly alternate sides, using the core muscles to stay in good form the entire time. Avoid arching your back, thus losing contraction of the core muscles.


Neutral plank position starts facing toward the floor. Raise your body so that your hands and wrists are directly below your shoulders. Your feet should be planted about hip width apart. As you contract your core muscles, maintain a neutral alignment of your head, neck, spine, and hips. Again, avoid arching or rounding your back, losing contraction of the core muscles. Attempt to hold this plank position for the time the doctor has prescribed.

Segmental Rotation

In this exercise, lie on your back with your knees bent. Your feet should be flat on the floor.  While keeping your shoulders flat on the floor, keep your legs together and let your knees fall slowly towards the left. After returning the legs back to the original starting point, the same action should be repeated.



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