7 Effective Core Exercises For Balance and Stability
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Your core supports almost every movement you make, from walking and reaching to twisting and bending. Because you will engage in activities that require core strength every day, having a strong core is important.
But how does one develop a strong core? There are multiple approaches to doing so, but one foolproof way is to incorporate exercises that specifically target the core muscles into your workout routine. In this guide, we’ve done the research and outlined some of the most effective core exercises for balance and stability. Continue reading to get all the tea!
7 Core Exercises For Better Balance
Bird Dog
This exercise improves stability and strengthens the muscles that support your spine, making it great for balance and coordination.
Instructions:
Start on all fours with hands under shoulders and knees under hips.
Stretch your right arm forward and your left leg back, keeping them parallel to the ground.
Hold for a few seconds, keeping your hips steady.
Slowly return to the starting position.
Switch sides.
Recommended sets and reps: 3 sets of 10 reps per side
Dead Bug
Dead bugs help you engage your deep core muscles, improve body control, and protect your lower back.
Instructions:
Lie on your back with your arms pointing at the ceiling and your knees bent at a 90-degree angle.
Press your lower back to the floor and engage your core.
Slowly lower your left arm and right leg toward the floor.
Ensure the opposite leg and hand are still at the start position
Return to the start position and repeat on the other side.
Recommended sets and reps: 2-3 sets of 10 reps per side
Standing March With Twist
This exercise improves balance by challenging your core muscles and coordination at the same time.
Instructions:
Stand with your fingertips laced behind your head, extending your elbows to the side.
March on the spot by lifting your knees.
As you lift each knee, twist your body towards the side of the lifted knee.
Keep your body as straight as possible.
Recommended sets and reps: 3 sets of 10-15 repetitions per side
Side Planks
Side planks build strength in the obliques and improve lateral stability, which helps you keep your balance in different directions.
Instructions:
Start by lying on your side with your knees bent and your elbow directly under your shoulder.
Lift your hips off the floor so that your body forms a straight line from your shoulders to your feet.
If you're new to the exercise, start with your knees on the ground.
Hold this position for 20-30 seconds, engaging core muscles to maintain stability.
Repeat on the other side.
Recommended sets and reps: 3 sets of 20-60 seconds on each side, depending on the level of difficulty
Single Leg Deadlift
This deadlift variation strengthens your core, glutes, and hamstrings while teaching your body to stay stable on one leg.
Instructions:
Stand with your feet hip-width apart and knees slightly bent.
Lean forward from your hips and lift your right leg straight behind you.
Keep your back straight and reach the opposite arm toward the floor.
Return to standing and switch legs.
Recommended sets and reps: 2-3 sets of 6-10 reps on each side
Russian Twists
This is great for strengthening the muscles in your core that are involved in rotation. It enhances balance and stability during twisting movements.
Instructions:
Sit on the floor with your knees bent and feet flat on the ground.
Lean back a little while keeping your back straight and core tight.
Hold your hands together in front of you, or hold a weight if you want to increase the difficulty.
Twist your torso to the left, bringing your hands toward the floor beside your hip, then twist to the right side in a controlled motion.
Recommended sets and reps: 3 sets of 15-20 twists per side
Toe Touches
Toe touches activate your upper abs and help build control and strength for better body awareness and balance.
Instructions:
Lie on your back and lift your legs straight up toward the ceiling.
Extend your arms straight forward, keeping them in line with your legs.
Crunch forward so your hands reach toward your toes.
Lower your upper body back down and repeat the movement.
Recommended sets and reps: 3 sets of 8-12 reps per set
Overview of the Core Muscles
When most people think of the core, they most likely picture toned abs. But the core is much more than just a six-pack. The core includes a group of deep and surface-level muscles that span the entire trunk. These muscles provide a strong base for movement and support both the upper and lower body.
The core muscle groups include the rectus abdominis, also known as the "six-pack," which is located in the front. Beneath it is the transverse abdominis, a deep layer of abdominal muscles that wraps around your midsection like a belt.
On the sides are the internal and external obliques. These muscles help with bending, twisting, and stabilizing the spine. The back core muscles are the multifidus (small but powerful muscles that support your spine) and erector spinae (which help you stand upright and maintain good posture).
Deep core muscles include the pelvic floor and diaphragm, which help with breathing and bracing. Finally, there are the glutes and hips, which, though often grouped with the lower body, are essential for core stability.
Together, these muscles keep your body balanced, supported, and strong during everyday movements.
Can a Weak Core Cause Balance Problems?
Your core does a lot more than just look good in a mirror; it helps stabilize your body. When the muscles around your spine and pelvis are weak, everything gets thrown off. A weak or tired core makes it harder to stay upright or react quickly to changes in position, especially when walking on uneven ground or turning quickly.
What often happens is that the rest of your body tries to make up for it. Over time, compensating for a weak core will likely also strain other parts of the body, leading to joint pain or muscle imbalances that make balance issues even worse.
Do Core Exercises Improve Balance?
A strong core improves posture, coordination, and overall body control. When you focus on core exercises that challenge your balance, you are training your body to respond more effectively to instability, whether you are walking, standing, or engaging in physical activity. These movements activate the muscles that support your spine and pelvis while also improving posture and coordination.
Other Tips That Will Help With Balance
Try Proprioception Training
Proprioception is the body’s ability to sense movement and location. To improve it, try exercises that challenge your stability, such as standing on one leg, using balance pads, or working out on BOSU balls. These unstable surfaces force your body to engage multiple muscle groups and improve coordination, which is essential for balance.
Keep Your Core Active During Daily Tasks
Remember, your core is more than just your abs. It includes deep muscles around your trunk and pelvis that stabilize your entire body. Being mindful of your posture when sitting, walking, or lifting things supports your spine, helps you move better, and makes you feel more stable overall.
Stretch Out the Tight Spots
Muscle tightness, especially in areas like the hips, hamstrings, and lower back, can restrict movement and disrupt your entire alignment. Try slow and static stretches. Taking a few minutes a day to stretch out helps your body move more freely.
Practice Yoga or Tai Chi
Beyond flexibility or stress relief, they also train your body to move with control and awareness. The poses and flows in yoga and tai chi often require slow, deliberate movements that challenge your balance and reinforce your mind-body connection.
Frequently Asked Questions
What is the best exercise for improving balance?
There isn’t only one ‘best’ exercise, but bird dogs and side planks are great choices because they challenge your body to stay stable while moving opposing limbs. They also target multiple muscle groups, which helps you build both strength and coordination.
How do you train the core for stability?
You have to engage the deep core muscles through exercises that emphasize control and alignment, challenge your balance, and require you to resist rotation or extension. Start with exercises that focus on maintaining a straight line from your head to your toes, like planks or dead bugs. Also, try movements that involve keeping your arms straight, bending your knees, or lifting your opposite limbs.
How do seniors strengthen their core?
Seniors can strengthen their core by engaging in low-impact exercises while using a chair or wall for support. The key is to focus on slow, controlled movements, such as lifting the left knee or the right knee while keeping the arms straight. Exercises like seated marches, standing leg lifts, or modified planks support the spine, improve posture, and reduce the risk of falling while gently building core strength.
Main image credit: Chevanon Photography / Pexels
The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
