Core workouts at home Now that we’ve gone through the anatomy and importance of your core, it’s time to work those muscles! Situps – Hands Behind Head. The move: Lie on your back with your legs in the air and knees bent at 90 degrees. All you need for these 10 bodyweight core exercises is some space, a few minutes, and a motivated attitude—no suspension trainers, stability balls, ab wheels, or dumbbells necessary. Both feet should be able to slide. Once you do it correctly you should feel muscles working from your shoulders to your legs. Move on to a more difficult variation. The move: Start in a plank position with your forearms on the ground. 8 Fun and Free HIIT Workouts You Can Enjoy at Home, According to Personal Trainers. Turn on MyFitnessPal desktop notifications and stay up to date on the latest health and fitness advice. Lift them back to the starting position and switch to the other side. To take pressure off your lower back, the movement … Using a stability ball allows you to extend your range of motion. Put your hands behind your head. Do three sets per side. To find out more about Henry, you can visit his website at www.henryhalse.com, or follow him on Instagram @henryhalse. The move: Lie on your side with your legs straight. Perform 3 sets of 10 reps on each side. MyFitnessPal is part of the world’s largest digital health and fitness community, Under Armour Connected Fitness™. You may think of strengthening your core or core exercises as a way to get washboard abs or a 6-pack. You might have to drop your long-term fitness goals and focus on weak points you can improve, such as core strength. Squats: the king of all exercises, the squat builds most of your leg muscles with an emphasis on quads and glutes, if you go nice and deep like you should. Slowly walk your feet forward and lie back on the ball until it’s under your lower back. Proper nutrition plays a huge role in getting the results you want, so be sure to supplement your workouts with healthy meals and high-protein snacks. Try to eat diverse vegetables with every meal, Eat fruit, seeds, and nuts instead of sweets, Go for lean meats instead of processed meat and cooked food instead of fast and fried food, Start counting your macro nutrient intake, Cheat if you must, but keep these meals small, few, and far between, Anything that you can hang off = pull up bar, A stack of large blankets on the floor = bench, Stick and some rope = forearm exercise machine, A towel wrapped on a bar or dumbbell grip = thick grip for hand and forearm strength, Car = prowler device for pushing to build endurance and power in the legs. Lie down on the floor, and fold your hands in the front of the chest touches to the opposite shoulder blades. Get into a front plank position with your forearms on the ground. The Superman: the spinal erectors need to be strong if they are to keep your back healthy, balance out those abs, and keep you nice and tight during most of the other exercises on the list, so definitely give this one a go. While this workout does work on the arms and core, it is heavy on the legs. The core is mostly associated with the ab muscles, but there’s more to it than that. Max Gordon, a certified strength and conditioning specialist and owner of Max Gordon Fitness, urges people to shift their mindset when working out at home. You can use weights over your feet to anchor them to the ground. Add an additional set. Keep your knees bent and plant your feet on the ground. MyFitnessPal provides powerful tools that make it easier for anyone to live a healthier life by tracking their meals and physical activity. It also gets the hamstrings, which are often neglected by people working out at home. Or build your own routine with exercises that fit your goals. At the same time, reach your left leg out straight. The Best At-Home Lower Ab Workout 1. The one apparatus you might want on hand is a foam mat to protect your lower back from whatever firm surface you'll be doing these exercises … The bottom leg stays off. Extend it all the way out, slowly pull it back and put it down on the ground. Most people haven’t crawled on the ground since childhood, so this exercise might take some practice to get used to. Planks. Your core can be divided up into three sections: your upper abs, your internal obliques, and your “deep four” (which includes the pelvic floor, diaphragm, multifidus, and transverse abdominis). Lift your body so you form a straight line from your shoulders to your ankles. The move: Sit on a stability ball with your feet planted on the ground. Busting out 20 quick reps isn’t quite the same as doing 10 slow and controlled reps, where you can even add a short pause when your muscles are fully relaxed before contracting them for the next rep. Then, bring the left foot into the right foot and step the right hand out to the right. Put your hands behind your head. Do your best to avoid rocking side-to-side. This is a similar concept to the reach with your arms. Your elbows and right toes, … the Best core strengthening, here are 6 the. S Start with the plank an exercise that core workout at home your core ) your range of motion left leg straight! And pelvis works your abs and lower back down bent at 90 degrees, shoulders stacked directly above wrists... As the adductors back down a big back, the plank position with your lower,! Best exercises to do at Home 1 alternate for 10 reps on each side for three sets.. You may think of strengthening your core ) true to their name by doing the.... 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