Struggling with lower back pain or weak core stability? Worry no more! The good news is that you don’t need an intense workout routine to achieve a stronger core and relieve pain. A few simple movements can work wonders! Whether you’re new to fitness or simply looking to improve your posture and flexibility, these six exercises will make a huge difference. You can practice them as a full routine or pick a couple of them to target specific problem areas. Ready to strengthen your core and ease that aching back? Let’s get started!
Slim Your Waist and Belly with These Targeted Moves
If you’re aiming to trim your waistline or tighten your belly, moves 3-5 are your best friends! These exercises focus on the abdominal muscles, helping to reduce bloating and tackle issues like a sagging belly or diastasis recti (abdominal separation). They’re also great for toning and sculpting, and trust us, you’ll feel that satisfying burn!
Lift and Firm Your Glutes
Moves 1 and 2 are designed to target your glutes, helping you lift, firm, and shape your backside. Whether you’re sitting all day or recovering from pregnancy-related “mommy belly,” these exercises will get your glutes back in shape. The benefits? A rounder, firmer rear end that looks great whether you’re standing or sitting! 
Say Goodbye to Lower Back Pain
Long hours at a desk or poor sitting posture often lead to back pain, especially in the lower spine. With these simple moves, particularly moves 4 and 5, you’ll engage your glutes and reduce pressure on the spine, improving posture and relieving tension. These exercises are perfect for combating the effects of prolonged sitting and strengthening the muscles that support your back.
The 6 Essential Core & Glute Exercises to Relieve Pain and Improve Strength
Move 1: Glute Bridge
- Lie on your back, knees bent, feet slightly wider than your hips.
- Exhale, tighten your glutes, and lift your pelvis off the ground into a bridge pose.
- Hold for 3-5 seconds, then lower your hips back to the floor. Repeat 10-12 times.
Move 2: Single-Leg Glute Bridge
- Lie on your back, bend your legs, and cross your right ankle over your left knee.
- Exhale and push your hips upward while stretching your groin. Hold for 3-5 seconds.
- Lower your hips and repeat 8-10 times before switching to the other leg.
Move 3: Leg Raises
- Lie on your back, relax your lower back against the floor.
- Raise both arms overhead, palms facing each other. Bend your legs and lift them off the ground.
- Tighten your core, then exhale and lower your right foot to the ground (while keeping your left leg in the air).
- Inhale as you lift your right leg back up, and repeat 15-20 times. Switch legs.
Move 4: Side-Lying Hip Lift
- Lie on your side, bend both knees, and support yourself on your right forearm.
- Place your left hand on your waist, tighten your core, and push your pelvis upwards.
- Hold for 5-8 seconds, lower your pelvis, and repeat 8-10 times. Switch sides.
Move 5: Tailbone Lift
- Lie on your stomach with your forearms supporting your upper body.
- Open your legs wider than shoulder-width, tighten your core, and exhale to lift your tailbone and pelvis off the floor.
- Inhale to lower, and repeat 8-12 times.
Move 6: Supine Leg Twists
- Lie on your back, legs straight and arms out to the sides.
- Exhale and lower both legs to the left, keeping your shoulders on the floor. Hold for 5-8 breaths.
- Inhale and bring your legs back to the center, then repeat to the other side.
Conclusion
By practicing just one of these movements regularly, you can significantly reduce core instability and back pain. These exercises not only help you look better, but they also improve your strength and posture, which will benefit your overall health in the long run. Whether you’re new to fitness or a seasoned pro, start incorporating these into your routine and feel the difference!
