In this day and age, there is no denying that attaining the gym aesthetic is a little difficult. The admirable part is that you do not require costly tools or a gym arrangement for a stunning and toned core. This is because your midsection can be chiselled by the mere use of your own body. If you are wondering how to effectively train your core muscles without any equipment, the solution is here – these tailor-made core workouts can be performed at home.
Importance of Core Workouts
But before we go straight to the exercises, let’s discuss a little bit of the importance of doing core workouts. As most of us think, the core is not just the six-pack ab musculature; it consists of a whole group of complex muscles including the deep abdominals, back lumbar region, oblique, and the hips’ musculature and the pelvic floor also. Some benefits associated with a strong core are:
- Better Posture
- Balanced strength through the torso
- Fewer chances of sustaining injuries
- Better sporting activities
- Cure from backache
All these advantages certainly explain why core workouts ought to be compounded in your workout regimen.
Core Workouts: Top No-Equipment Exercises to Do at Home
In this section, we highlight some of the best core workouts that do not need any equipment. These exercises engage your whole core and can be performed at any time and anywhere.
1-Plank
This involves assuming the lying position on top of your stretcher or workout mat while supporting your body weight on your elbows or arms. This is a simple core workout that does magic on all the muscles within your body’s torso including the shoulders and the lower back.
How to do it.
- Begin in a push up stance, straightening your arms at the elbow or your forearms, but rather than sagging your head downward as occupying the position forearms, one must stay still hang their body in that push up stance.
- Don’t let your knees bend at any given time as your toes are lifted off the ground and the thighs need to remain in line with the torso at all times.
- Withstanding the resistance on the bolster, brace tight and remain there for a period between 30 seconds to 1 minute.
Pro Tip: While performing the exercise, the thumb should be pressed in between the index and pointer finger of the right hand for about five seconds at each stretch.
2-Bicycle Crunches
This is not a passive exercise and not only focuses on the abs but the obliques also so that a complete abdominal exercise can be done.
How to do it.
- Lie down flat on your back and put your palms on both sides of your head.
- Lift the leg so that the position of the knees is the same as the waist; a 90 degree straight line is formed when both parts touch.
- Twist your upper body so that your right elbow meets your left knee while your right leg stays straight out.
- Repeat the movements one side after the other as if you are pedaling.
However, always concentrate on maintaining stability when carrying out the exercise so that you can fully engage the obliques.
3-Mountain Climber
Although primarily a workout within the core stability group, mountain climber exercises present a nice opportunity to incorporate aerobic conditioning. This exciting exercise benefits the whole body shape and builds endurance.
How to do it:
- Stand on your hands and toes like a plank and arms straight as well as body.
- Draw one knee in towards the chest. After this extend it and repeat with the other leg as if running.
- Do all this while maintaining a tight core and as fast as you can.
- Pro Tip: You should concentrate on raising your knees towards the breadth of your chest and not persuade the body up and down.
4-Leg Raises
This exercise aims at the lower belly and in most cases is the hardest area to reach.
How to do it:
- With your legs straight, lie down on your back flat.
- Your palms should be placed underneath your posture to your bottom side.
- Gradually elevate your straightened legs up until you reach a position that is 90 degrees from the ground. Lower the legs again to the ground, but don’t let them touch the floor.
- To 12-15 repetitions, repeat towards this position.
Pro Tip: Prevent straining your lower spine by keeping it glued to the ground at all times.
5-Russian Twists
A good exercise which targets the obliques and enhances rotational movement as well which is always needed in functional fitness.
How to do it:
- Assume a sitting position on the floor with both knees bent and feet flat.
- Recline slightly backwards without letting go of one’s abdominal muscles.
- Clasp your hands in front of you and turning towards your right side, then to your left, touch the floor on both sides of your outstretched arms towards the sides of your body.
- Lift your feet off the ground or hold something heavy like a water bottle, for an extra challenge.
Pro Tip: Always perform controlled movements such as this one to be more effective at isolating and active the oblique muscle group.
6-Bird Dog
This is worth particularly for your lower back and glutes. You can also use it as a fun way to enhance your balance too.
How to do it:
- Start in the all fours position. That is, on your hands and knees but in a tabletop position.
- While doing this, extend the R arm straight in front of you, at the same time extend the L leg behind you.
- Pause for a second and then go back to the default position and change sides.
Pro Tip: Move slowly and avoid rounding your back while doing this any of the movements.
How to Structure Your Core Workout
For best results when performing the core workouts, make sure you include these exercises 3-4 times a week in your home workout routine. Below is a structure of one of the workouts:
- Plank: 3 sets of holding for 30-60 seconds
- Bicycle Crunches: 3 sets of 20 crunches (10 per side)
- Mountain Climbers: 3 timed efforts for 30 seconds
- Leg Raises: 3 sets of 12-15 leg lifts
- Russian Twists: 3 sets of 20 twists (10 to each side)
- Bird Dog: 3 sets of 10 of this exercise (5 on either side)
As each movement is performed, the abdominals should always be held and controlled whilst exhaling continuously.
Effective Core Workouts to Boost Your Strength and Stability
Strengthening of the core doesn’t necessitate complex machines like a fusion of the spine as well as the torso. Restricting their exercises to only body weight and little space, simple core workouts can also be performed safely within quiet areas. These exercises will should not only help to strengthen and tone the midsection, but also enhance one’s posture, stability and general fitness level.
Hence the next time you decide to undertake core strengthening exercise, do remember to give these workouts a shot! It will help in a great way to include them gradually as you will feel and see positive changes.
You can always incorporate multiple exercises to make your workout routine fun and challenging at the same time. Be patient and consistent, and before you know it you’ll have a sleeker, sculpted mid section!