Daily Workout: 9 Exercises for a Strong Core and Healthy Back

Engage all your core muscles effectively by moving at your own pace.

A well-rounded core workout should challenge not only your abdominal muscles but also other key muscles essential for maintaining good posture and enhancing athletic performance.

This exercise routine strengthens the rectus and oblique abdominal muscles, hip flexors, glutes, back extensors, and shoulders. In just 20–25 minutes, you’ll thoroughly work your core, and with short rest intervals, you can complete the session without breathlessness or discomfort.

How to Perform the Workout

The routine is divided into three parts. You may rest between exercises and rounds if needed, but try to keep breaks brief.

Part 1 (2 rounds)

1. Downward Dog Plank with Knee-to-Elbow — 10 reps.
2. Knees to Chest Crunch — 10 reps.
3. Leg Raises in Glute Bridge — 10 reps per leg.

Part 2 (2 rounds)

1. Quadruped Hip Abductions — 10 reps per leg.
2. Rocking Plank — 20 reps total.
3. Superman with W-Position Arms — 10 reps.

Part 3 (2 rounds)

1. Hip Touches in Bear Plank — 20 reps.
2. Knee Raises with Shoulder Support — 20 reps.
3. Side Plank with Knee Lift — 10 reps per side.

Exercise Instructions

Downward Dog Plank with Knee-to-Elbow

Start in the yoga Downward Dog pose: toes and palms on the floor, back, arms, and legs straight, forming an inverted V shape. Begin and return to this position each time.

Engage your glutes to prevent sagging in your lower back. Aim to touch your knee to your elbow or bring them as close as possible. Alternate legs with each repetition.

Knees to Chest Crunch

Press your lower back into the floor and keep your core engaged throughout. Avoid lowering your legs to the floor until the set is complete.

Leg Raises in Glute Bridge

Activate the glute of the supporting leg to maintain a level pelvis throughout. Touch the mat with the heel of the working leg each time, keeping the leg straight.

Quadruped Hip Abductions

Place your wrists directly under your shoulders. Lift your straight leg outward, keeping it parallel to the floor.

Rocking Plank

Keep your lower back from sagging. Rotate your torso and lower your hips to touch the floor. Try not to move your shoulders.

Superman with W-Position Arms

Engage your glutes at the top of the movement. Keep your legs straight and pull your elbows toward your body.

Hip Touches in Bear Plank

If balance is a challenge, hold the bear plank for 30 seconds. If you can lift your hands without losing balance, perform the hip touches as shown. Avoid excessive torso rocking.

Knee Raises with Shoulder Support

Support yourself on your shoulders and shoulder blades. Do not let your hips touch the floor during the exercise.

Side Plank with Knee Lift

Keep your hips level throughout. Perform an equal number of reps on each side. If this is too difficult, hold the side plank for 30 seconds.

Let us know how the workout goes. Were you able to follow along with the video?

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