Try These At Home Core Workouts
The core is the foundation of your body, and nearly all of your movements depend on it. A strengthened core will increase your posture, reduce the risk of injury, and it will help you develop the abs you’ve always wanted. These top core workouts can be done in little time on the floor, and there’s never a better time to get started than now!
The Plank and Its Many Variations
The plank is the most simple yet sinister core exercises there is. This quick exercise can be done at the beginning and end of your workout, and over time, it will greatly improve your core and posture. With your palms on the floor, arms extended, and feet together, keep your back straight as though at the top of a pushup. Engage your core, breathe normally, and hold as long as you can. You should strive to hit a minute, but just go as long as you can without collapsing. If this is initially too difficult, you can rest your forearms on the ground for additional support.
Once the plank becomes easy, try bringing your knee around your body towards your elbow. Slowly bring it forward and carefully return it to starting position. Repeat on both sides until failure. This will further engage your core while also eliminating any “love-handles” on your sides.
You can also combine a yoga move to your plank for an extra tight core. Keep your leg straight and slowly raise it towards the ceiling before carefully returning it to the floor. Hold your leg at the top as long as you can to increase the burn.
You don’t need a bicycle for this core-crunching exercise. Simply sit on the floor, raise your arms towards the ceiling, and raise both legs in-front of you. You can leave your arms on the floor for support, but aim to keep them in the air. Now, bring one knee towards your chest while keeping the other straight, and then rotate so one knee is always fluidly coming towards your chest. This mimics the peddling motion, and after 30 reps, you will feel a burn like no other.
Invisible Chair Sit
Sitting in a chair is easy, but how about sitting in a chair that doesn’t exist? This yoga move is perfect for strengthening your core, but don’t expect it to be easy. Begin by standing straight and raising both arms halfway towards the ceiling. You want your arms at a 45-degree angle between the ceiling and your chest, and then start squatting as though you’re sitting in a real chair. Keep your knees together and bent, and hold your arms straight at the angle as you continue to sit in your air-chair. This position is difficult, but if you can hold it for at least 30 seconds, you will greatly strengthen your core. Eventually, you may be able to hold this move for 3 minutes!
Hip thrusts engage your core and strengthen your lower back to protect against injuries. Simply rest on a carpet or yoga mat with your back on the floor and your arms by your side. Keep your feet on the ground with your knees pointing towards the ceiling. Slowly raise your hip towards the ceiling, and aim to have your back make a straight line from your knees to your neck. Keep your head on the ground and breathe normally. You don’t have to hold it for long while at the top, maybe 5 seconds max, but make sure to do 3-5 reps for maximum benefit. By doing these exercises throughout the week, you will soon see a fantastic improvement in your core and endurance!