The 20 best stability exercises for home!

You want to strengthen your torso and are looking for good stability exercises for home? Then you are right here!

Whether you are a professional athlete, an amateur athlete or someone who has little to do with sports - we all need body tension and stability. Only in this way can we get through everyday life strong, fit and healthy.

This starts with carrying heavy shopping bags, lifting a flower pot and ends where you are very ambitious in sports to get first place.

Body tension also influences the first impression we make. Because if you have good and strengthened body tension, you walk more upright and thus appear more confident.

Stabi exercises also benefit those who suffer from pain. Because they strengthen the muscles, you relieve tendons, bones and joints, which relieves, among other things, the pulling in the back.

As you can see, stability exercises have a huge impact on your everyday life. So let's take a closer look. Afterwards, I'll tell you my favorite stability exercises to do at home!

Why you should do Stabi exercises

The goal of stabilization exercises is to strengthen the core muscles. Strong abdominal and back muscles ensure a strong center. You prevent back pain, a herniated disc and similar injuries around the spine. It also improves your posture and balance.

Stabi exercises are a great way for amateur and professional athletes to prevent injuries of all kinds.

And you don't even need expensive or large training equipment. For most stabilization exercises, your body weight is perfectly sufficient. They are much more efficient than one-sided strength training on equipment.

Stabi exercises are very important for runners, swimmers, cyclists and amateur athletes.

Especially triathletes benefit from it on a whole level. The exercises protect the joints, which are put under a lot of stress, especially when running. They can make your running and swimming style cleaner.

In swimming, you will notice that the torso is better in the water. As a runner you will perform more cleanly and as a cyclist you will be able to give more power to the pedals through the legs.

Try these running ABC exercises!

How often you should do stabilization exercises

And how often should stabilization exercises for the trunk be on the schedule? That's difficult to answer across the board. It depends on how fit you are and how much sport you do.

Are you doing stabilization training because you want to get better at another sport? For example, running? Then it's enough to slip into your training clothes 1-2 times a week.

If you want to get fitter in your everyday life and improve your posture, you should first know about your fitness level.

If you are a beginner, 2 15-minute sessions per week are more than enough. If you are an advanced athlete, you can increase the length of the workout and the frequency. This often happens automatically, because you can suddenly hold planks much longer.

Improve your body tension with these exercises!

What are the best stability exercises for home

We distinguish between exercises that require you to move. And those where you simply stay in the position. These holding exercises without movement are also called isometric exercises.

When doing exercises with movement, make sure you do them slowly, evenly, and with your abdominal muscles tight.

For each exercise you should set 3 sets of 12 repetitions. If the exercises are purely about holding the position, then 30 seconds is optimal. If you don't like the number of repetitions or the duration, it doesn't matter. You'll get better every time you do them if you keep at it.

As a motivational boost, it helps if you note down how long you can hold the position in the beginning. After about a month and two sessions per week, you'll notice tremendous progress.

You don't have to do all the exercises. Choose 5-6 stabilization exercises and then increase from time to time.

#1 Planks as classic stability exercises

Perfectly suited for beginners. This exercise is the starting position for many other variations! Planks are also called forearm support.

Lie on your stomach on the exercise mat.
Place the elbows under the shoulders.
Lift your body off the mat until you are only on the ground with your toes and elbows.
Tighten the abdomen firmly so that you do not form a hollow back.
Hold this position.

Do you already know these 18 Plank variations?

#2 Planks with one leg

If you can do normal planks pretty well, you'll be happy with this variation. You'll need a lot of balance for this one.

You start with a normal plank.
After tightening the abdominal muscles, lift one of the legs from the floor.
Now lift the leg over the other. As soon as the toes touch the floor, lift it back to the starting position.
Make sure that the hips do not tilt to the side, but remain stable.

You can also do the same exercise with one arm. Just stretch your left arm straight forward. You should open your legs, otherwise you will lose your balance.

#3 Military Planks

Not quite as easy, but mega efficient are Military Planks. You need strength in the abdominal muscles and upper arms.

We start again in the normal Plank.
Now straighten up. Place your right hand under your right shoulder.
Press up and now also extend the left elbow through.
When both arms are extended, put the left arm back down and return to the starting position.
Always do this stability exercise initially by straightening over the left hand. After 12 repetitions, switch to the right arm.

Take the 30 Day Plank Challenge!

#4 Lateral Planks

If you haven't had enough of planks yet, you should try the lateral variation. It targets the lateral abdominal muscles.

This time, lie sideways on the exercise mat.
Place the elbow under the shoulder.
To keep your balance more easily, you can spread your fingers wide.
Tighten the abdominal muscles and push the hips up and forward.
Hold this position.

#5 Lateral Planks with Leg Raises

Not intense enough? Then try to lift the upper leg.

You start in the starting position with a lateral plank.
Now lift the upper leg slowly and controlled into the air.
Lower it again just as slowly.
You do this exercise with repetitions.

#6 Side planks and leg tightening

You'll notice that we're already into the heavier ab exercises, but don't let that discourage you. If you want to really fire up your lateral abs, you'll love this exercise.

You start with a very common side plank.
Now pull the right knee to the right elbow.
Return the leg to the starting position and start the exercise from the beginning.

12 mega effective exercises for your torso!

#7 Lateral plank and untwist

There are stability exercises that can be made very effective by making small changes to the way they are performed.

This time you start in full plank. This means that the arms are stretched.
Now turn up on the left side.
Make sure that the abdomen is tight and that the hips do not sag.
Guide the arm in the air so that the two arms are in line.
Hold briefly and set down again. This exercise is counted in repetitions.

#8 Full Plank and Leg Lift

Still too easy? Then you should try Stabi exercises that are performed one-handed and where you stand on one leg. Mega strenuous!

Begin in a side plank with arm extended.
The second arm is placed on the hip to keep the balance.
Push the hips up to form a nice line.
Raise the upper leg in the air and slowly lower it again.
This exercise is done after repetitions.

#9 Full Plank and Weight Lifting

Weight can also be used for stability exercises. Usually it is not heavy and not a barbell. Already about 1-4 kg are quite enough to challenge the middle again extra.

You start in a full plank. Tense the body well and open the legs slightly so as not to get off balance.
Grab a kettlebell.
Pull the weight from the floor to your chest.
Guide it back to the ground and put it back on.

Work out your lower abs with this home workout!

#10 Full Plank with legs close and open

Attention this stabilization exercise is not suitable for beginners!

The starting position is a full plank.
Instead of remaining calm in the position, however, movement comes into play.
By very light jumps you open and close the legs.
The upper body remains stable and in the same position, you work only with the strength of the legs.

#11 Mountaineer

One of the most dynamic stability exercises I'd like to introduce you to is the mountain climber - also called the mountain climber.

The starting position is an upright plank.
Firmly tighten the buttocks and abdomen.
Now pull the right knee to the right elbow and set it down again.
Then the left knee to the left elbow.
Perform this exercise quickly. One leg moves to the elbow per second - that's a good guideline.

#12 Lateral Planks and Turn In

The lateral abdominal muscles really come into their own during this stabilization exercise.

You start in lateral arm support. In order not to lose your balance, place both feet behind each other on the mat.
At the beginning, your upper arm is on your hip.
Then you pass it under the body. And so that your upper body is parallel to the mat.
Then turn back up and start again.

Perfect for deep muscles: expander training!

#13 Bridge

Stabi exercises, of course, also strengthen the back. For this purpose, this exercise is quite wonderful.

Lie down on the exercise mat.
Place your heels very close to your butt.
Push your hips into the air - so hard that your body forms a line from your shoulders to your knees.
Hold this position.

#14 Bridge with one leg

You will get even more strength for your back and legs if you perform the exercise with one leg.

The starting position is the normal bridge.
When you find your balance, lift one leg off the floor.
Stretch it firmly and hold the position.
Make sure that your hips do not drop down, but stay in place. To do this, you need to tighten the buttocks.

#15 Thread through bridge with leg

Are the two bridges Stabi exercises presented too easy? Then try this!

You start with the normal bridge.
Spread your arms so as not to lose your balance.
Lift the left leg from the floor, bend it.
Pull the knee to the chest and bring it back to the starting position.
Now bring your left leg under your body and pull it back to your chest.

These 16 vibration plate exercises are perfect for deep muscles!

#16 Superman exercise

This lying stabilization exercise requires some body tension. It is wonderfully suitable for beginners and advanced.

Lie down on the mat.
Stretch your legs through and your arms forward.
Lift your head from the floor and at the same time your legs and arms in the air.
Hold the tension. Don't forget to breathe because of the tension.

#17 The leg lifter

If the previous exercise is too difficult for you, you can do a simple variation of it. In this stability exercise you can leave your arms on the floor.

You start lying on the floor. Place your arms crossed on the mat.
Put your head down and bend your legs.
Tighten the buttocks. At the same time lift the thighs off the floor.

#18 Trunk rotation in supine position

This is one of those Stabi exercises that I don't like at all. :) You already need pretty strong abdominal muscles to tilt and lift in a controlled manner.

Lie down on the exercise mat. Stretch your arms out to the sides.
Raise your legs in the air.
Now slowly move the legs to the left until they are almost on the floor and then back to the starting position.
Make sure your legs don't tilt, work with the strength of your abs.
Once the legs are back in the air, do the same exercise on the right side.

#19 Lunge

A classic bodyweight exercise is the lunge - also called the lunge. This stabilization exercise targets the legs.

Stand upright on the exercise mat.
Take a step forward with your left leg.
Lower the buttocks until they are at the level of the knee.
Hold your arms in front of your body. Alternatively, you can place them on your hips.
Stretch the legs again and bring the left leg to the right. Now you are back in the starting position.
Start from the beginning.

#20 Lifting legs while lying down

And finally, something for the torso. Here, all the torso muscles will have a lot to do at the same time. And that, although the Stabi exercise looks so simple.

Lie on your back.
Place your arms at your sides.
Now very slowly lift your legs.
It's okay if your upper body comes off the mat slightly.
Move your legs up and down at a slow pace. But never put them down completely.

Our conclusion

Stabi exercises do not succeed overnight. They require a lot of stamina. But it's not worth giving up. If only for the sake of a healthier posture.

Look forward to a very intense muscle soreness :). Good luck with your training!

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