I’m a personal trainer—here are the three best core exercises to protect your lower back

Your core muscles are responsible for many important functions, like stabilizing your body, flexing and extending your spine, and keeping your internal organs in place. Exercises that target the core are an essential part of any well-rounded fitness routine—the stronger these muscles are, the better and more efficiently you can walk, run, lift, and move.

Core strength is also pivotal for maintaining a healthy and pain-free lower back, which tends to be a trouble spot for gym novices and experts alike. As a certified personal trainer who has worked with clients for over a decade, I’ve found that practicing these three basic exercises consistently will keep your core muscles conditioned and your lower back properly supported.

You won’t need any equipment to perform these exercises, but you may want to roll out a yoga mat for a bit of cushioning.

Plank

Sets: 3 Duration: 30 seconds

• From a tabletop position, with your hands under your shoulders and your knees under your hips, place your forearms on the mat. Keep your shoulders aligned over your elbows.
• Step your feet behind you, elongate your legs, and plant your toes into the mat for a plank position.
• Engage your core and keep your hips level with your shoulders. Don’t allow your hips to drop toward the mat or rise into the air and avoid arching your lower back
• Hold in this position for the appropriate duration.

Trainer tips

If you have difficulty maintaining correct form for 30 seconds, drop your knees to the mat and hold the plank in a modified position. Once you can maintain a 30-second hold, try extending your time by 15 seconds. For more tips, see our piece on how to plank.

Side plank

Sets: 3 Duration: 30 seconds

• Lie on your mat on your right side.
• Place your right elbow directly underneath your right shoulder.
• Elongate your legs and place your right foot on top of your left.
• Squeeze the right side of your torso and lift your hips off the mat.
• Keep your shoulders, hips, and ankles in a straight diagonal line—don’t allow your hips to drift behind the shoulders or sink towards the mat.
• Hold in this position for up to 30 seconds if you can.
• Repeat on the left side.

Trainer tips

The side plank can be quite challenging at first, but there are several ways to modify the exercise. You can place your top foot on the mat in front of your bottom foot, which creates a wider base of support. You can also bend your bottom knee and place it on the mat while keeping your top leg extended.

Bird dog

Sets: 3 Reps: 12 on each side

• Come to a tabletop position, with your hands underneath your shoulders and your knees underneath your hips. Engage your core muscles and maintain a neutral spine—don’t allow your lower back to arch or your ribcage to rise toward the ceiling.
• Slowly lift your right hand and left knee off of the mat. Lengthen your arm toward the wall in front of you and your leg toward the wall behind you. Keep your body parallel to the mat; don’t allow your hips to shift to one side or your torso to rotate.
• Hold this position for two to three seconds, then return your hand and knee to the mat.
• Continue for 12 repetitions, and then repeat on the opposite side.

Trainer tips

Bird dog will test your coordination! Perform the arm and leg movements separately to practice, if needed. Once you’re comfortable with the exercise, you can alternate reps between the two sides.