Top Best Core Exercises to Do At Home

Side plank with rotation

The core, contrary to popular opinion, does not only consist of abdominal muscles. Muscles in your back and surrounding your pelvis are also included. Maintaining the strength of these muscles will help to stabilize your body, maintain your spine, and improve your general fitness. Here are some of the best core exercises you can do at home with no equipment.

Best Core Exercises to Do At Home

Planks

best core exercises: Planks

Let’s begin with the plank, the mother of all core-strengthening exercises. Planks not only work your abs and obliques, but they also stress the deep core muscles that help you maintain stability and strength. They can also help with back pain, as well as balance and posture.

  • Start in a pushup stance with your feet behind you and your hands under your shoulders. For as long as you can, lock out your arms and legs, compress your core muscles, and hold your body stiff (like a plank!)
  • Try a forearm plank with your arms out in front of you for a more difficult variation. For added support, place your forearms on the ground with your elbows behind your face rather than aligned with your shoulders.

Crunches

Crunches are a well-known core-strengthening exercise. Your abdominal muscles are worked when you lift your upper body. Crunches should be done with caution if you have low back pain. Begin slowly and with only a few reps.

  • Begin by lying on your back. Bend your knees and place your feet hip-width apart on the floor. Make a straight line with your head and spine. Your arms should be crossed over your chest.
  • Relax your neck and shoulders while tightening your core. Keep your lower back, pelvis, and feet on the floor by tucking in your chin and lifting your upper back. Take a breather.
  • Return to the starting position by slowly lowering your upper back.
  • Begin with one set of 8–12 reps.

Side plank with rotation

best core exercises: Side plank with rotation

Transverse abdominis, rectus abdominis, internal and external obliques, scapular muscles, latissimus dorsi (aka lats), and glutes are all worked out in this exercise.

  • Start in a side plank posture, with your right shoulder over your right elbow and your legs spread out and stacked on top of each other. Keep your left arm extended toward the ceiling in this posture.
  • Twist your torso forward and extend your arm back behind you, threading it beneath your body. Return to your original starting position.

     

  • Perform 10 reps on each side (20 total). Rest and then do it again.

Flutter Kicks

We’ll concentrate hard on the lower abs because they’re a difficulty region for a lot of individuals. If it describes you, flutter kicks are just what you need.

  • Lay flat on your back with your hands at your sides or pressed into the floor in a leg raise position.
  • Raise your legs 6 inches off the ground simultaneously, then alternate lowering and lifting one leg a few inches in fast succession.

It should appear as if you’re kicking the air, and it should give you a good stomach burn.

Supine Toe Tap

Supine Toe Tap

A basic Pilates exercise is the Supine Toe Tap. It works your glutes, hips, and legs while engaging your core muscles. Toe taps also put the least amount of strain on your spine. Toe taps are a good alternative to crunches if you have back problems.

  • Begin by lying on your back. Raise your legs to 90 degrees with your knees bent. Place your hands, palms down, at your sides.
  • Tighten your abdominal muscles. Keep your left leg stationary and your back flat as you lower your right foot and lightly tap the floor.
  • Return to the starting position by raising your right leg. Reverse the process with your left leg.
  • Begin with a single set of 8–12 reps.

Bird dog

  • Begin on your hands and knees, hip-width apart, with your hands just beneath your shoulders.
  • Extend your left arm forward while bringing your right leg back to a straight position.
  • Maintain a straight line between your torso and your outstretched arm and leg, while keeping your hips square to the ground. Keep your lower back from arching by engaging your core.
  • Return to the starting position after a brief pause.

These are best core exercises you can do at home with no equipment. Hoping that you find them helpful.

 

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