Back and Core Exercise Routine

Simple Exercises You Can Do Without Equipment

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.


Plank with leg lift
Plank exercise. E. Quinn

The basic plank exercise performed on hands or forearms is the starting place for building improved core strength and stability.



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.



Reverse Plank
Reverse Plank. photo (c) E. Quinn

The Reverse Plank exercise helps strengthen the glutes, hamstrings, and core.



Wall Sit Quad 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.



Bridge Exercise
Bridge Exercise. Photo (c) John Giustina / Getty Images

The bridge exercise helps strengthen the glutes, hamstrings, and core.



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.



Push up Start Position photo
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.



Chair Dip Triceps 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.



Quadruped Hip Extension
Quadruped Hip Extension. E. Quinn

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



Alternating Supermans
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.


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