3 exercises for building core strength and stability

Building a strong core supports good posture, balance, exercise performance and overall fitness. Your core muscles (both the anterior and posterior) build the foundation of your body, and it is responsible for keeping you upright as well as stabilizing your spine, pelvis and hips.

A strong and stable core is also important for improving athletic performance, preventing injuries, and reducing the risk of chronic aches and pains.

Here are three core exercises that you can add to your routine.

Plank

The plank is a classic and well-loved core exercise that targets your abdominals and spinal stabilizers.

To perform a plank, start in a push-up position with your arms straight and your hands shoulder-width apart. Engage your core muscles and hold your body in a straight line from your head to your heels. Keep your hips level and your glutes tight.

Hold this position for 30 seconds before resting and repeating for a total of three rounds.

Bird dog

To perform a bird dog, start on all fours, with your wrists directly under your shoulders and your knees directly under your hips.

Engage your core and fully extend your right arm and left leg. Hold this position for a few seconds, then lower your arm and leg back to the starting position. Repeat on the other side, and alternate between both sides of your body.

Dead bug

Another highly effective core exercise is the dead bug. Lie on your back with your arms straight up in the air and your knees bent at a 90-degree angle.

Lower your right arm and left leg toward the floor, keeping them straight. Stop just before they touch the floor before returning them to the starting position. Repeat on the other side and perform a total of 10 reps, alternating between each side.