You can build core strength with exercises such as dead bugs, side planks, band presses and loaded carries. Crunches are another option, but they don’t need to be the centre of every session.
Your trunk muscles help you move, hold positions and manage forces as your arms and legs work. A useful routine gives them a few different jobs. Endless repetitions on the floor are optional; so is timing a plank until you’ve reconsidered all your life choices.
Choose exercises you can control
Start with two or three of the movements below. Use comfortable ranges and enough rest to repeat them well. These are general training ideas, not a treatment plan for back pain or a recent injury.
Dead bugs
Lie on your back with your knees bent. Start by slowly moving one heel away from you and returning it, while keeping your trunk comfortable and controlled. Progress to moving an opposite arm and leg if that suits you.
Try 5–8 repetitions per side. Shorten the movement if you lose control or feel uncomfortable. Breathe instead of trying to brace as hard as possible for the entire set.
Side planks
Support yourself on a forearm with your knees bent, then lift your hips a little from the floor. Keep a comfortable line through your trunk. A straight-leg version adds challenge when you’re ready.
Begin with brief holds, perhaps 10–20 seconds per side. The length is a starting example, not a pass mark. A shorter position you can manage is useful training.
Band presses
Secure a resistance band to an appropriate anchor at roughly chest height. Stand side-on, hold the band near your chest and slowly press your hands forward while resisting the pull to turn.
Use a light resistance to begin. Return the hands smoothly and try 6–10 repetitions per side. Check the band and anchor before starting.
Suitcase carries
Hold a manageable weight in one hand and walk along a clear path. Stay comfortably upright, breathe and avoid rushing. Swap hands after a short distance or 15–30 seconds.
This challenges your ability to manage an uneven load. If grip gives out first, reduce the weight or distance; our grip-strength guide offers related ideas.
Put together a short session
Try a set of dead bugs, a side plank on each side and a short carry with each hand. Rest, then repeat if the first round felt manageable. Add this to a couple of weekly strength sessions and review how you’re recovering.
Progress by adding a few repetitions, a little load or a more demanding variation. Change one variable at a time. There is no need to add all four exercises simply because they’re listed here.
Keep the rest of your training
Squats, rows, presses and other compound movements also involve the trunk. Dedicated core work can complement them rather than taking over your entire routine.
Normal spinal movement isn’t something to fear, and no single exercise makes your back injury-proof. If symptoms persist or worsen, get an individual assessment. For help choosing suitable strength exercises, speak with Rush PT about personal training or online coaching.
