7 ways to strengthen your core muscles without working out or using equipment, according to a personal trainer

• You can strengthen your core by weaving movements into your daily life, according to a personal trainer.
• Try doing standing pelvic tilts or seated foot raises to engage the core, trainer Nathalie Hayward said.

A strong core supports your body in everything you do, but you can build those muscles without any equipment.

You can strengthen your mid-section by weaving exercises into your daily life, personal trainer and pilates instructor Nathalie Hayward told Insider.

She shared seven movements you can do while carrying groceries or even sitting at your desk that can activate the core muscles and help build strength.

Activating your core in everyday life compliments workouts

The core is designed to maintain constant tension, and if strong enough, it should stabilize the lower back and pelvis through all three planes of movement, Hayward told Insider.

Personal trainer Luke Worthington previously told Insider that a well-structured core workout involves working all three planes: sagittal (forward and back), frontal (side to side), and transverse (rotation).

The core muscles are like any other in that continuing to strengthen them requires progressive overload — generally increasing the weight or reps — as physique coach Cliff Wilson told Insider.

"However, there is more to progression than just adding load: building up volume of repetitions, frequency across the week, or in fact any way to do a little more than you were doing previously is progression and will definitely build strength," Hayward said.

Whether you purposefully train your core in workouts or not, everyone can benefit from activating the muscles more in everyday life, Hayward said.

"Being strong in the gym or your exercise class is one thing, but being aware of your core in everyday life, and how it helps with almost everything else, is actually much more important," she said.

7 ways to strengthen your core in your daily life

1. Stand on one leg

Standing on one leg while brushing your teeth engages the lateral core and stabilizes the spine in the frontal plane, Hayward said.

"As you watch yourself in the mirror, lift one foot off the floor and check that you aren't leaning away from the lifted foot, and that you can feel the muscles in your sides engage to help you balance," she said.

Start with three sets of five-second holds on each side and build up.

2. Carry groceries in one hand

If you're carrying a heavy bag, hold it in one hand for five paces then swap, ensuring you're not leaning away from the load, Hayward said.

Progress by increasing the number of swaps on the same journey.

3. Standing side planks

Try standing side planks with your elbow against a desk, counter, or wall.

Make sure your hips don't drop inwards, and build up the time or try lifting the inside foot slightly off the floor, Hayward said.

4. Take the stairs hands-free

Walking up stairs without holding the banister activates the lateral core in an alternating pattern with every step, Hayward said.

Progress by taking two stairs at a time.

5. Standing pelvic tilts

Try pelvic tilts in the shower, on the bus, or anywhere else.

"Imagine you're trying to lift your hip bones up towards your ribs, pulling your belt buckle to your chin," Hayward said.

This requires both core and glute activation and encourages awareness of pelvic position. Start with sets of five and build up.

6. Seated foot raises

If you're sitting, place both feet on the floor then lift one up, hold for five seconds, then lower and repeat on the other side.

"Focus on the lower abdominals as you hold the foot up and don't hold your breath," Hayward said. Progress by holding for longer each time.

7. Exhale every breath fully

Squeeze out every last drop of air with every breath, as this causes core engagement, Hayward said.

"Progress by adding a small pause after the exhale which will increase the contraction," Hayward said. Start with three seconds then build up.