Best Core Exercises for Better Posture

When people think about fixing posture, they usually think about their back and shoulders. But the foundation of good posture is actually your core.

Your core isn’t just your abs—it’s a cylinder of muscles that wraps around your entire midsection. When these muscles are strong and coordinated, they stabilize your spine in its natural alignment. When they’re weak, your body compensates by relying on passive structures (ligaments, joints, bones) or the wrong muscles. That’s when posture breaks down.

Here are the best core exercises for posture, and why they work.

How Core Strength Affects Posture

Think of your core as a natural weight belt. It creates intra-abdominal pressure that supports your spine from the inside out. This support system includes:

Transverse abdominis: The deepest ab muscle, wrapping around your torso like a corset. It’s the primary stabilizer.

Internal and external obliques: The side muscles that control rotation and lateral stability.

Rectus abdominis: The “six-pack” muscle. Important for flexion, but actually the least relevant for posture.

Multifidus: Small muscles along your spine that control segmental stability.

Pelvic floor: The base of the core cylinder.

Diaphragm: The top of the core cylinder.

When these muscles work together properly, they create a stable foundation for your spine. Your back doesn’t have to work as hard, and your posture improves naturally. Research shows that core stability exercises can be effective in decreasing pain and improving function in patients with low back pain.¹

The problem is that most people’s core muscles don’t work together properly. Prolonged sitting, poor breathing patterns, and lack of training leave the deep stabilizers weak while the superficial muscles (like the rectus abdominis) take over. This creates instability despite having “strong abs.”

The exercises below target the deep stabilizers that actually matter for posture.

The Best Core Exercises for Posture

Dead Bug

This is the gold standard for core stability. It trains your core to stabilize your spine while your limbs move—exactly what it needs to do in real life.

How to do it:

1. Lie on your back with arms reaching toward the ceiling
2. Bring knees to 90 degrees (tabletop position)
3. Press your lower back firmly into the floor—this is crucial
4. Slowly lower your right arm overhead while extending your left leg
5. Keep your lower back flat the entire time
6. Return to start, then repeat on the other side

Do: 10-12 reps per side, 2-3 sets

Key point: If your lower back arches off the floor, you’ve gone too far. Reduce the range of motion. The goal is maintaining spinal stability, not moving through a large range.

Bird Dog

Similar to dead bug, but on all fours. This adds a balance challenge and works your posterior chain.

How to do it:

1. Start on hands and knees, spine neutral (not arched or rounded)
2. Extend your right arm forward and left leg back simultaneously
3. Keep your hips level—don’t let them rotate or drop
4. Hold for 2-3 seconds
5. Return to start, switch sides

Do: 10-12 reps per side, 2-3 sets

Key point: Imagine balancing a glass of water on your lower back. If your hips rock side to side, slow down and focus on control.

Plank

A classic for a reason. The plank trains anti-extension—your core’s ability to resist your lower back from arching.

How to do it:

1. Start in a push-up position, then lower to your forearms
2. Your body should form a straight line from head to heels
3. Engage your core by pulling your belly button toward your spine
4. Squeeze your glutes
5. Don’t let your hips sag or pike up

Do: Hold 30-60 seconds, 2-3 sets

Key point: Quality over duration. A 30-second plank with proper form beats a 2-minute plank with a sagging back. If you can’t maintain form, do shorter holds with rest between.

Progression: Once you can hold 60 seconds with perfect form, make it harder by lifting one arm or leg, not by holding longer.

Side Plank

This targets your obliques and quadratus lumborum—crucial for lateral stability and preventing side-to-side postural imbalances.

How to do it:

1. Lie on your side, forearm on the ground, elbow under shoulder
2. Stack your feet or stagger them (staggered is easier)
3. Lift your hips so your body forms a straight line
4. Don’t let your hips drop forward or back
5. Keep your neck neutral—don’t crane toward the ceiling

Do: Hold 20-45 seconds per side, 2-3 sets

Modification: If this is too hard, keep your bottom knee on the ground.

Pallof Press

This trains anti-rotation—your core’s ability to resist twisting forces. It’s particularly good for people with asymmetrical posture issues.

How to do it:

1. Attach a resistance band to a fixed point at chest height
2. Stand sideways to the anchor, holding the band at your chest
3. Step away from the anchor until there’s tension
4. Press the band straight out in front of you
5. Hold for 2-3 seconds, resisting the rotation
6. Return to chest, repeat

Do: 10-12 reps per side, 2-3 sets

Key point: Your torso shouldn’t rotate at all during the movement. If the band pulls you sideways, use less resistance.

McGill Curl-Up

Named after spine researcher Dr. Stuart McGill, this is the posture-friendly alternative to crunches.² It works the rectus abdominis without flexing the spine.

How to do it:

1. Lie on your back, one knee bent, one leg straight
2. Place your hands under your lower back to maintain its natural curve
3. Brace your core as if someone’s about to punch you in the stomach
4. Lift your head and shoulders slightly off the ground (just a few inches)
5. Hold for 8-10 seconds
6. Lower and repeat

Do: 5-8 reps per set, 3 sets. Switch which leg is bent between sets.

Key point: This isn’t a crunch. You’re not curling up—you’re bracing and lifting. The movement is small.

Glute Bridge

Technically a glute exercise, but essential for posture. Weak glutes contribute to anterior pelvic tilt and lower back posture problems. When your glutes fire properly, they take pressure off your lower back.

How to do it:

1. Lie on your back, knees bent, feet flat on the floor
2. Squeeze your glutes and lift your hips toward the ceiling
3. Create a straight line from shoulders to knees
4. Don’t hyperextend your lower back—the movement comes from your glutes
5. Hold at the top for 2-3 seconds
6. Lower and repeat

Do: 15-20 reps, 2-3 sets

Progression: Single-leg glute bridges, or add a resistance band above your knees.

Sample Core Routine for Posture

Here’s a 10-minute core routine you can do 3-4 times per week:

For a complete posture routine that includes core work plus stretching and upper body exercises, see our 10-minute posture workout.

What About Crunches and Sit-Ups?

Traditional crunches and sit-ups aren’t great for posture. Here’s why:

1. They train spinal flexion. Most of us already spend too much time in spinal flexion (sitting hunched over). We don’t need more.

2. They don’t train stability. Crunches train movement, not stabilization. But posture is about stabilization—keeping your spine in alignment while you move and breathe.

3. They can aggravate back issues. Repeated spinal flexion under load can stress the discs, especially if you already have posture problems.

4. They mostly work the rectus abdominis. The “six-pack” muscle is actually the least important for posture. The deep stabilizers matter more.

This doesn’t mean crunches are evil. But if your goal is better posture, the exercises above are more effective.

Common Core Mistakes

Holding your breath. Breathe throughout your core exercises. Holding your breath increases intra-abdominal pressure, which is useful for heavy lifts but not for postural training. Learn to brace your core while breathing normally.

Sucking in your stomach. “Pulling your belly button to your spine” is outdated cuing. It only activates the transverse abdominis in isolation. For real stability, you need to brace—create tension around your entire midsection, like bracing for impact.

Focusing only on abs. Your core includes muscles on all sides of your torso, plus your glutes and pelvic floor. A balanced routine works all of them.

Ignoring your hips. Tight hip flexors pull your pelvis into anterior tilt, making your core work harder. If your hip flexors are tight, stretch them alongside your core work.

Chasing endurance over stability. Holding a plank for 5 minutes doesn’t help posture. Being able to maintain core stability during movement and throughout the day—that helps posture.

Beyond Core: The Complete Picture

Core strength is foundational for posture, but it’s not the whole picture. You also need:

• Upper back strength to counteract rounded shoulders. See upper back exercises.
• Mobility in your thoracic spine, chest, and hips.
• Awareness of your posture throughout the day.
• Good habits around sitting, standing, and sleeping.

For the complete approach, read our guide to fixing bad posture. If you want to add core mobility work to complement your strength training, try this Core Mobility Primer with controlled movement patterns that build stability.

Related articles:

• How to Fix Bad Posture: Complete Guide
• 10-Minute Posture Workout
• Lower Back Pain Exercises
• Hip Flexor Stretches

The Posture Workout app includes targeted core routines designed specifically for posture improvement. Download it free →

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