I have almost zero core strength, how can I start building this without straining my neck and back?

Harry W.
You can! Rowing, Pilates, and yoga can get you there. Consider a yoga meant for people with chronic pain like DDP yoga.
Samuel X.
A lot of excersizes can be adapted to where you don’t have to lift your head up during the movement until get stronger and are ready to increase the difficulty. I would recommend checking out Cassie’s Blogilates videos. They are free on YouTube and she has a lot of beginner videos that walk through proper form for Pilates as well as a begginner’s calander that will help you work on both core and total body strength. That’s what I did anyway! 🙂
Arron Z.
Try doing crunches with your arms raised vertical to your body, pointing at the ceiling, this helps ease the tension in the neck. Another good exercise is the "deadbug", you can search for instructions online.
Liva P.
You start by ensuring you are hiderated, then you engaging in short brisk walks either in the evenings or early mornings.
Ma Wenn E.
If your neck and back are a concern, and you have a low amount of core strength, then I recommend one exercise over every other one taught in boot camps, infomercials, and all other intense or insane amounts of sweating and doing sit-ups, crunches, curl ups, etc, all of which can hurt your back. Ready? Ok!
Do the Plank!
Comes from Pilates and yoga.
Stand erect.
Squat down, assume the push up position, but arms are extended. So, you look like someone prepared to do a push up. Keep yourself in that position, back straight, and arms straight. Now, hold that position for 1-2 minutes, daily increasing it to 5 minutes, then it’s up to you. The abs get a work out so
Edgar C.
You could try doing a plank with one knee on the ground.

Make sure you keep your back straight and but up a little.

Tighten your abs ( you have them already, they are just waiting to meet you 🙂)

Hold as long as you can then switch knees.

When your comfortable just try a full plank for any amount of time and drop that knee when you can’t hold it.

Do that for a couple of weeks

Katrine C.
I found some good, 5 minute beginner videos by searching YouTube for “standing ab workout” or “standing core workout”. These put much less strain in my back and neck. Best of luck and keep up the good work!
Julia O.
Without straining your neck and back? You could do planks, or hula hoop! Practice standing up straight in front of a mirror. Do some neck, back, and core stretches. That's all the suggestions i have for now.
Samuel Q.
See how long you can hold the plank position and start building on that time by doing it everyday and adding 15s or more every week
Michel A.
I’d highly recommend starting with yoga or running. It seems silly, cause you’re not focusing on your core necessarily when doing these things, but running actually requires using your core to make sure you have good posture and can breath well. And yoga is about being mindful with your body and how it moves, so you’re more likely to be attentive and careful about how you place your body and if you’re forcing or holding tension in the wrong areas. Core workouts can be planks and sit ups and push ups, but they don’t have to be. Your core is the foundation for how you hold yourself while doing almost any other exercise. So don’t feel like you need to push yourself to do core specific workouts. You can do many other workouts that will give you a good base and strengthen your core before you move on to core specific workouts. And by the time you get to the core specific workout, you’ll have a base to build off of so you’re not hurting your back or neck 🙂
Talita P.
You can start by law intensity or beginner workout, you can start by 5 minutes a day then after 3 days you you increase the time
Johan Q.
Start small. By noticing your posture throughout the day. Then try to correct it by lifting your torso up and off of your belly. Don't focus on pulling your shoulders back. Focus on lifting your ribcage up towards the ceiling and maintaining it off of your organs. This will naturally pull your shoulders down and back and naturally engage your core. Good luck!
Svetlana I.
Simple stretching is a great way to build strength as well as flexibility. Yoga and pilates are great ways to build core strength without stretching too much since you control the amount of stretching.
Rasmus Z.
You can actually strengthen your abdominals without situps. While sitting, tuck your tummy in as much as you can, hold and tighten for a minute, rest and do again and again.
Amelia Y.
Hi there! I’ve made this movement a part of my regular morning routine. It’s called “dead bug.” It does a really nice job of activating my core without that strain you get when doing crunches. I usually do 10 reps total (5 on each side). Here’s an example of what it looks like: https://www.arthritis.org/living-with-arthritis/exercise/videos/core/dead-bug.php

I hope it helps make a difference 😊

Jesus Y.
I have found yoga has helped me with my zero core strength. Plus my over all strength / balance I found free apps on my phone. I had to start small and modify with my disability
Jarbas G.
I try to do a variety of activities to build core strength. From twisting and stretching my upper body and waist. Reaching in all directions to increase my strength. I also do crunches being very careful to not use my neck. Take it slow but try to increase your movement everyday.
Vanessa G.
A good place to start could be the "4-minute core workout" in fabulous. If you can't complete the exercise for the whole time, just take a short break, catch your breath, and then get back to it.
Nathan Q.
When I first started I actually started doing yogalates . Pilates but a workout that is a little bit more intense. You can go at your own pace and that’s how I build Core strength . slowly you get stronger and if you feel it’s to much on ur neck or back always modify the position what feels comfortable for you. And I got much stronger .
Albrecht T.
Stay with body weight training – activities include : BW squat, lunges to build a strong coordination between leg muscles and core strength . The gradually help yourself with Lsit to build better core with a light support of lower back
Bernd Dieter F.
Yoga has always been the answer for me. I had horrible back and neck problems for years. Yoga strengthened me without pain or strain.
C Lia G.
Start with lying on your back and with your knees up and bent at a 90 degree angle. slowly extending your legs and arms. Look up "deadbug exercise".
Enzo C.
Start small with maybe 3 repetitions I'm both your morning and evening routine. It probably won't feel difficult, but make sure you aren't "feeling it" later in your neck or back. Also, work both your abs AND back every time so that you don't get imbalanced. I don't know what the best exercises are for you, but 2 fairly safe ones are "bird dog" and straight leg crunch: legs straight up, use abs to reach for toes, keep back from arching off floor.
If you search for abs routines at FormerBlender.com, they always include both sides of your core in their workouts. They sometimes give hints for protecting your neck but not always, so you'll have to be aware of a tired neck and rest it.
Once you know what you can do without pain, gradually add more!
Ross Z.
Yoga – seek out a 'gentle' form – you could do a weekly class supplemented by a shorter daily programme – there are lots of videos online – I particularly like the Tara Stiles approach but there are others too – gradually over time this will help you generally including your core strength – it's also great prep for meditation and is good for body and mind and sleep.
Hildburg T.
Plank is a verry good exercise. You can do it at your own pace. Start by 5 seconds a day, and build it up. Good luck.
Savannah P.
Well I suggest you stretch for like 5 minutes because of your back and neck, and then exercise for at least 10 minutes a day! I believe something will start to show! 😀
Joel F.
Do compound (whole body) strength exercises, like squats and deadlift. Start light and really emphasize correct forms. Find a trainer if you have the resources.
Ilan T.
Yoga is good for over all general health.
I find doing a Plank is the best for core though. Its my favourite but I can’t do it atm 😢
Delores N.
I joined a gym that had mat Pilates classes. After 3 classes a week for 6 months my core was forever altered for the better. There are online Pilates classes that you sign up for and watch and emulate anytime you want but I found going to an actual class to be far more beneficial as the teachers help to make sure you’re doing the exercises right which is very important for your body.
Jord O A.
Start doing the 'plank' on a daily basis. The overall posture during a plank helps in strengthening your core and improves overall well being. Around two minutes a day is also a good way to start off.
Ella U.
I am currently wearing a girdle support during the day to keep my core tight and when working out I do modified planks and my husband helps correct my form to help build my core
Samuel O.
Well my neck has been broken and my back is quiet messed up. So what I did was I started in a chair just lifting my legs as long as there was no serious pain. There will be a dull ache but as long as it is not to uncomfortable for you try to do 5 on each leg. Try 5 letting your knee, lifting your foot and straightening your leg and holding it up as far and as high as you can do comfortably. Continue to do that each day and little by little you will become stronger and then you can move on to more difficult exercises. Just take it easy and don’t hurt yourself!
Melissa C.
Get an exercise ball. There are instructions on choosing the proper size on the package. Just sitting on the ball will engage your core. But you can also do crunches on the ball which are non impact on your back.
Celestine P.
Start by standing on one leg and hold it for a count to 10. There you go! Now do the other side!
Now you have just trained your core strength. You can do that every day for a week and hold it for longer and longer.

There should be no issues with your neck or back but you will have trained and strengthen your core!

Ilan Z.
Leg lifts can work pretty well, the plank can be a bit hard on your backmuscles but should otherwise be fine. Start with a 10 or 20 second plank and build up from there. There are a lot of apps out there to help you build to a longer plank. If you don't feel like using an app you can just use a timer and increment by 5 or 10 seconds every time it seems to get too easy.
Ian W.
Try a couch to 5k running programme. This starts with a lot f walking and builds over 9weeks. It will help your core and without straining your neck
Leon T.
Dead bugs are the best! Lay on your back, bring your knees up to 90 degrees. Put our arms up. Now stretch one leg out and the opposite arm. Don’t touch the floor. Alternate between the two sides.
Gilbert F.
Just do planks. They are an intensive workout but neck and back don't suffer as much as in other exercises. Try to do it in front of a mirror and make sure your back is as straight as an arrow. Hold the position for as many seconds as you can a few times a day and that's it. You'll progress in no time.
Chiara O.
Start by pulling your abdomen back to your spine. Hold the tension for several seconds, then release. Try it with every stop sign or red light when on the road.
Todd E.
I would start with a beginners yoga class. Yoga builds strength flexibility and balance over time and you can go at your own pace.
Lori F.
Make sure first that if you start with exercises that you perform it perfectly. E.g. start with 3 sets of 10 sit-ups. Make sure in the first week to execute it perfectly. When you feel comfortable in doing it, you can always add more exercises.
Maja C.
Don’t do crunches!! There are so many better core exercises. Planks, dead bug are just two that come to mind that I do.
Janine U.
Try some walking in a swimming pool then step it up to other exercises. The water gives you great support and keeps it low impact until you build your core
Roberto N.
Start slow with little movements. I would start with “dead bugs” (on your back, your thighs perpendicular to your trunk, your chins parallel to the floor, your back glued to the floor, your navel pulled to your spine) for 30 seconds, and work from there. Also do some simple back exercises, like just doing little circles with your hands with your arms straight out parallel to the floor. When it becomes easy, start adding leg drops to your dead bugs…
Hildburg Z.
Try doing planks, hold them for 30 seconds at a time, it’s a great core workout, if your not sure how to do it you can check out YouTube . Also while laying in bed or on a floor mat you can try some leg scissors in a slow and controlled way till you get stronger.
Cetin B.
look up core workouts on the internet and get started! at first it will be difficult but as you build your strength it will become easier
Kemal F.
I’m sure you’ve heard this many times. “It’s all in the mind..” It really is. This is your first step to building Core Strength. Get your mind right and the rest will fall in to place. Start by using words like “I’m going to..” and “I am”. Best of luck and Much Love!
Adam U.
Doing plank (front and each side), by starting with short time and several repetitions. Then increasing the time. Plank will work on the deep core muscle.
Heather U.
Start small and work up to it. I’ve used an app called Random Abs. Simple yet effective exercises that take only a few minutes per day. Also, try being conscious of tightening your core and holding it throughout the day, as if you were posing in your bikini. 🙂 might sound silly but it will make you feel good and helps tighten your core.