So you can strengthen the core at home without material

This routine provides challenging exercises that will work all aspects of the core in a short period of time that can be done at the end of any training session or done on your own at home.

Strong core muscles help support the pelvis and stabilize the spine, reducing the risk of low back pain and increasing athletic performance. Balance and stability will improve, reducing the risk of falls and injuries.

core exercises at home

Introducing these movements will help strengthen the core at home without the need for sports equipment or going to the gym.

side table

The side plank targets the lateral stabilizers that run from the ankle to the shoulder. The exercise increases hip lateral strength and stability and helps keep your obliques strong.

1. To get into the pose, we’ll start in plank position.
2. As we shift the weight to one arm, we’ll place the top foot behind the bottom foot to stabilize the body.
3. Once stabilized, we can place the feet together. We will not allow the hips to sag.
4. If we feel safe, we can extend the free arm towards the ceiling.
5. We will hold the position for 15 to 60 seconds while maintaining full control of the core. We will repeat on the other side.
6. We will raise the upper part of the leg a few centimeters and keep it that way for 10 seconds to increase the intensity. We will repeat on the other side.

V-stance

The V-pose is an effective abdominal exercise that works the rectus abdominis, external obliques, and internal obliques. It also engages the hip flexors.

To do this pose:

1. We’ll sit on the floor.
2. As we inhale slowly, we will contract the abdominal muscles while raising the legs at a 45 degree angle.
3. We will reach forward to stabilize ourselves or place our hands at our sides if we feel less stable.
4. We will maintain the position from 15 to 60 seconds.
5. We will relax for 15 to 20 seconds and repeat two more times.

bicycle crunch

The bicycle crunch is a classic that works almost all of your core muscles simultaneously, especially the rectus abdominis and obliques.

1. To do the exercise, we will lie on the ground with the lower part of the back pressed against the ground.
2. We will rest our hands behind our head without pulling on our neck.
3. We will bring one knee to a 45 degree angle and keep the other straight.
4. Then we will move the legs forward and backward as if we were pedaling a bicycle, alternately extending one knee while raising the other.
5. As we do this, we will touch the left elbow to the right knee and the right elbow to the left knee.

Iron

In a basic core exercise routine at home, the iron could not be missing. It is an exercise that actively engages all the major muscles of the torso.

1. We will support the upper part of the body on the forearms and the lower part of the body on the toes.
2. We will keep our knees stiff and our abdominal muscles tight.
3. We will not let the hips drop or the upper back sink between the shoulder blades.
4. According to the name of the exercise, the body should be as stiff and straight as a board.
5. We will maintain the position for 15 to 60 seconds while slowly inhaling and exhaling. We will not gasp or hold our breath.

If we want to further strengthen the core at home, we will extend one arm in front of us for 10 seconds to increase the intensity and repeat on the other side. We can do the same with each leg.

toe touch

This is a basic home core exercise. Activate your core muscles while working your glutes, hips, and legs. Toe bumps also put minimal pressure on your spine.

1. We’ll start backwards. We will raise the legs, with the knees bent at 90 degrees. We will place our hands by our sides, palms down.
2. We will tighten the core. We will lower the right foot and gently hit the ground, keeping the left leg still and the back straight.
3. We will raise the right leg to return to the starting position.
4. We will repeat with the left leg.

bird-dog

The bird-dog activates the abdominal and back muscles, making it an ideal exercise to strengthen the core at home. It also challenges coordination, balance and stability.

1. We will start in quadruped, with the hands under the shoulders and the knees under the hips.
2. We will tighten the core. We will raise and stretch the right leg to the level of the hip.
3. At the same time, we will raise and extend the left arm to shoulder level, palm down.
4. We will keep the spine neutral without allowing the back to arch as we extend the arm and leg.
5. We will repeat with the left leg and the right arm.

climbers

This intermediate home core workout combines a plank with knee movements, making it a great move for balance and core strength.

1. We will start in a plank position with the hands under the shoulders. We will tighten the core.
2. We will raise the right knee towards the chest, keeping the back straight and the hips down.
3. We will bring the right leg to the starting position while simultaneously raising the left knee towards the chest.
4. We will continue alternating legs.