Actor Sameera Reddy recently shared a set of foundational core exercises designed to help women improve stability, posture and overall body strength. Through her Instagram post, the actor highlighted how core training goes beyond appearance and plays an important role in supporting balance, lower back health and everyday movement.
Encouraging women to focus on functional strength, Sameera wrote, “Start with control. Build strength that lasts.”
Her workout routine included five beginner-friendly core exercises aimed at improving mobility, reducing injury risk and strengthening muscles that support the spine and posture.
Why Core Strength Matters
Fitness experts often describe the core as the body’s foundation because it supports nearly every movement. According to fitness trainer Anamika Lalwani, founder of Lit Fit Dance & Fitness Studio, maintaining core strength is essential for stability, balance and spinal protection.
She explained that core muscles help support the body while sitting, standing, lifting, bending and exercising. A stronger core can also improve posture, reduce the risk of injuries and support overall movement control.
1. Glute Bridges
Glute bridges are one of the most effective exercises for strengthening the gluteal muscles, including the gluteus maximus, medius and minimus.
The movement involves lifting the hips upward while keeping the shoulders, hips and knees aligned. At the top position, the body forms a straight line from the shoulders to the knees.
This exercise helps activate the lower body and supports pelvic and lower back stability.
2. Supine Heel Drops
Supine heel drops focus on engaging the deep abdominal muscles while improving lumbar support.
The exercise is performed while lying on the back with knees bent at a 90-degree angle. One heel is lowered toward the floor at a time while keeping the lower back pressed against the ground.
This controlled movement helps strengthen the core without placing excess strain on the back.
3. Knee-Assisted Side Planks
Side planks primarily target the oblique abdominal muscles and help improve core stabilisation.
Knee-assisted variations are beginner-friendly and help activate muscles including the pelvic floor, transversus abdominis and internal and external obliques.
These muscles play an important role in balance, posture and spinal support.
4. Knee-Assisted Scapula Push-Ups
Scapula push-ups help build upper body strength while also improving posture and shoulder stability.
The exercise activates muscles in the chest, shoulders, triceps and upper back, especially the scapula and rhomboids, which are often underused.
Experts note that strengthening these muscles can help reduce strain on the neck and shoulders.
5. Bird Dogs
Bird dogs are a classic core exercise focused on balance, coordination and spinal stability.
The movement involves extending the opposite arm and leg while keeping the core tight and the pelvis stable. Holding the position briefly before switching sides helps improve control and balance.
Fitness trainers recommend moving slowly during this exercise to maintain proper posture and alignment.
Benefits Of Core Exercises
Regular core workouts can help improve posture, support digestion, reduce lower back discomfort and strengthen muscles that protect the spine.
Experts also say that functional core strength improves movement confidence and helps the body perform everyday activities more efficiently.
Disclaimer
This article is based on information available in the public domain and expert insights. Individuals should consult a certified fitness trainer or healthcare professional before beginning any new workout routine.
