Your core is the center of all your movements, whether you’re sitting in a chair, walking your dog, or playing a tough match on the tennis court. So, building a stronger core is one of the best things you can do as part of a healthy lifestyle, regardless of your fitness or activity level.

The muscles that make up your core include the rectus abdominis (think six-pack muscles), transverse abdominis (deep core), internal and external obliques, erector spinae (long muscles along your spine), diaphragm, pelvic floor, and glutes.

A strong core will improve your posture, balance, and stability, and it can help prevent injuries. It can also ease your back pain.

Don’t worry, it doesn’t require hours of crunches a day. You can get significant results in about 15 minutes a day with these five Pilates-based exercises that require no equipment whatsoever.

Let’s get started.

Hundred

• Lie faceup on the floor or on a yoga mat.
• Lift and extend your legs at an angle off the floor.
• Curl your head, neck, and upper spine into a “C” shape.
• Reach your fingers toward your toes with your palms down.
• Pump your arms up and down while inhaling for five counts and exhaling for five counts.
• Maintain this position and repeat 10 times.

Modification: Place your legs in a tabletop position or keep your knees bent with your feet flat on the floor.

Bridge

• Lie on your back.
• Bend your knees and place your feet flat on the floor.
• Keep your back neutral and tighten your abdominal muscles.
• Raise your hips off the floor until they align with your shoulders and knees.
• Hold while inhaling and exhaling three times.
• Lower your hips.
• Repeat 3-5 times.

Tip: Avoid arching your back or tilting your hips.

Supine Toe Tap

• Lie on your back.
• Bend your knees and keep your arms along your side body.
• Lift one leg at a time up to a tabletop position.
• Lower the right foot and tap it on the floor while keeping the left leg in a tabletop position.
• Raise the right leg back to the tabletop.
• Repeat the move using the left leg.
• Repeat each set 10 times.

Tip: Avoid arching your back or pressing your back into the floor.

Supermans

• Lie facedown with your arms and legs extended.
• Lift your arms and legs several inches off the floor simultaneously to form a “U” shape.
• Hold this position for 2-5 seconds.
• Lower back down.
• Repeat 5-10 times.

Modification: Raise your right arm and left leg simultaneously. Repeat with left arm and right leg raised.

Cat/Cow Pose

• Start on your hands and knees. Your hands should be facing forward.
• Keep your spine neutral and engage your core.
• Inhale and push your belly towards the floor and your tailbone to the ceiling.
• At the same time, lift your neck and look toward the ceiling.
• Hold for 2-3 seconds.
• Exhale and extend your belly toward the ceiling.
• Rest your chin on your chest and keep your tailbone tucked in.
• Repeat 3-5 times.

Tip: Make sure your knees are directly under your hips, and your wrists are under your shoulders. Do not do this exercise if you have a neck injury or are pregnant.

Takeaway

These five exercises can be done almost anywhere and are a great way to start building a stronger core. Make sure you listen to your body. If you’re unable to do the entire series, that’s OK. You’ll get stronger with consistency. And, if something hurts, stop or modify the exercise.

As with any new workout plan, if you are pregnant, have an injury, or you’ve had recent surgery, be sure to ask your doctor if it’s safe for you to exercise.

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