By Dr Tony Setiobudi BMedSci, MBBS, MRCS, MMed (Ortho), FRCS (Ortho)


Simple Core Muscle Strengthening Exercises

Strong core muscles are very important to keep the spine strong and healthy. In the top video, I show you some core exercises that are simple and can be performed by anyone.

We often associate the core muscles with the abs or the six-pack. Yes, it is a part of the core muscles but that is not it. The core is like a box or a barrel. The spine is located inside the box. The core is formed by the abdominal muscles including the abs, the back muscles, the pelvic floor, the gluts and the diaphragm.

What is the function of your core muscles?
The core muscles can stabilize the spine. They carry the weight of the upper body and transfer it to the lower limbs. Strong core muscles can reduce the load to the spine particularly the lumbar spine. Conversely, if the core is weak, the spine is less stable and under more pressure. It can increase the risk of back injury. Core muscle exercises train the muscles to work in harmony. This leads to better balance and stability when our daily activities. Many sportsmen depend on stable core muscles to improve their performance.

No need specialised equipment

You don’t need any specialised equipment to do core muscle exercises. Generally, it is performed when the body is lying horizontal. Young people can do more complex and fancy movements (see the video below). I picked very simple exercises that you will be able to do these exercises at home on your own.


Dr Tony Setiobudi is an Orthopaedic & Spine Surgeon at Mount Elizabeth Hospital (Orchard), Singapore. He treats bone, joint, muscle and ligament problems in adults and children. He has a special interest in nerve compression and spine problems such as back & neck pain, scoliosis, kyphosis, spine tumor & infection, spinal cord injury, osteoporosis fracture, spinal stenosis and slipped disc.