A strong core goes beyond having a six-pack. It helps us stand taller, look slimmer, and move with ease. A weak core, on the other hand, can lead to poor posture, back pain, and even digestive issues.

In this article, we will explore nine exercises that can help you strengthen your core and prevent waist pain.

1. Plank Pose

Plank pose is a staple in any core-strengthening routine. It targets your entire midsection, including your abdominals, obliques, and lower back.

To perform plank pose, start in a push-up position with your arms straight and your hands shoulder-width apart. Engage your core and hold this position for 30-60 seconds or as long as you can while maintaining proper form.

2. Bicycle Crunches

Bicycle crunches are an excellent exercise for targeting your obliques. Lie down on your back, lift your legs, and place your hands behind your head. Crunch your abs and bring one elbow to the opposite knee, twisting your torso.

Alternate sides and repeat for 10-12 reps.

3. Russian Twists

Russian twists are another great exercise for your obliques. Sit on the floor with your knees bent, feet flat, and back straight. Lean back slightly, keeping your abs engaged. Twist your torso to the right and touch the ground with your hands.

Come back to the starting position and repeat on the left side. Aim for 10-12 reps on each side.

4. Superman Pose

Superman pose is an exercise that targets your lower back muscles. Lie down on your stomach, with your arms and legs straight. Raise your arms, legs, and chest off the floor simultaneously, holding for a few seconds.

Lower back down and repeat for 10-12 reps.

5. Leg Raises

Leg raises are an excellent way to tone your lower abs. Lie down on your back with your arms at your sides, palms facing down. Lift your legs until they are perpendicular to the floor and slowly lower them back down. Repeat for 10-12 reps.

6. Side Plank

Side plank is a variation of plank pose that targets your obliques. Start in a plank position, then turn to one side, lifting the opposite arm towards the ceiling.

Keep your core engaged and hold this position for 30-60 seconds or as long as you can while maintaining proper form. Repeat on the other side.

7. Dead Bug

Dead bug is an exercise that targets your rectus abdominis and your obliques. Lie on your back with your hands and knees lifted towards the ceiling. Lower your right arm and left leg slowly towards the ground, then bring them back up.

Repeat with your left arm and right leg. Aim for 10-12 reps on each side.

8. Mountain Climbers

Mountain climbers are a full-body exercise that targets your core, arms, and legs. Start in a plank position, then bring one knee towards your chest, keeping your core engaged. Switch sides quickly, alternating knees. Aim for 20-30 reps on each side.

9. Flutter Kicks

Flutter kicks are a simple yet effective exercise for your lower abs. Lie on your back with your hands at your sides. Lift your legs about six inches off the ground and alternate kicking them up and down in a scissor-like motion.

Aim for 20-30 reps on each side.

Conclusion

These nine exercises can help you strengthen your core and prevent waist pain. It’s essential to include these exercises in your fitness routine and perform them correctly to avoid injury.

Remember to engage your core, maintain proper form, and breathe through each exercise.