1. Health
You can opt-out at any time. Please refer to our privacy policy for contact information.

Back and Core Exercise Routine

Simple back and core strengthening exercises you can do without any equipment


Updated April 27, 2013

If you want some new ideas for basic back and core strengthening exercises you can do at home with no equipment, the following exercises are some of the most fundamental back and core strengtheners you can do. It doesn't take much time to exercise your core, back and upper body. Along with your regular workout routine, these exercises will help keep you balanced, improve your spine stability and help you maintain good posture and core strength.

1. Front Plank Exercise

Plank with leg lift
E. Quinn
The basic plank exercise, performed on hands or forearms, is the starting place for building improved core strength and stability.

2. Side Plank Exercise

Side Plank Exercise
E. Quinn
Weak hips may lead to many common lower-leg injuries, especially in runners. This simple exercise can strengthen the hips and reduce knee pain and injury in runners.

3. Reverse Plank Exercise

Reverse Plank
photo (c) E. Quinn
The Reverse Plank exercise helps strengthen the glutes, hamstrings and core

4. The Wall Sit Exercise

Wall Sit Quad Exercise
(c) E. Quinn
The wall sit exercise is a quad burner. This exercise is generally used for building isometric strength and endurance in the quadriceps.

5. Bridge Exercise

Bridge Exercise
Photo (c) John Giustina / Getty Images
The bridge exercise helps strengthen the glutes, hamstrings and core

6. Single Leg Bridge Exercise

Single Leg Bridge Exercise
Hamish Blair / Getty Images
The single leg bridge exercise is a more advanced exercise for strengthening the posterior chain, including the glutes, hamstrings and core.

7. The Push Up Exercise

Push up Start Position photo
e quinn
Done properly, the push up may just be the perfect total body exercise that builds both upper body and core strength.

8. The Chair Dip Exercise

Chair Dip Triceps Exercise
Photo � E. Quinn
The chair dip triceps exercise builds arm and shoulder strength using two study chairs. If you are a beginner, begin with one chair and your feet on the floor.

9. Quadruped Hip Extension Exercise

Quadruped Hip Extension
E. Quinn

The quadruped hip extension helps isolate and strengthen the glutes for additional posterior chain strengthening.

10. Alternating Superman Exercise

Alternating Supermans
E. Quinn
A great exercise for anyone who spends time at a computer. The Superman exercises strengthen the posterior chain from the head to the toes.

©2014 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.