Core strengthening is important for overall health and well-being, but getting started on your own can be hard. In this article, we’ll share 7 at-home core strengthening moves you can do without a gym or equipment!
What is Core Strengthening?
Core strengthening is a type of exercise that helps to improve your balance, strength, and agility. It is especially important for pregnant women and people recovering from an injury. Core strengthening can be done at home with a few simple exercises.
The Types of Core Strengthening Exercises
There are a few different types of core strengthening exercises you can do at home.
The first type of exercise is called a stabilization exercise. This type of exercise helps to improve your balance and coordination. You can do stabilization exercises by standing on one leg and moving the other back and forth. You can also do these exercises while lying down.
The second type of exercise is called dynamic exercise. This type of exercise helps to strengthen your muscles in the abdomen, hips, and lower back. You can do dynamic exercises by sitting flat feet on the floor and slowly moving them to the sides. You can also do these exercises by standing up and lifting your arms above your head.
The last type of exercise is called functional exercise. This exercise helps improve the strength and flexibility in your abdominal, lower back, and hip muscles. You can do practical exercises by lying down on your back with both legs bent at the knee and lifting them up off the floor & also do these exercises by sitting flat on the floor and slowly moving them to the sides.
You can mix and match these different exercises to create a customized program to help you achieve your fitness goals.
Benefits of Doing Core Strengthening Exercises
There are many benefits to doing core strengthening exercises at home. Some of the benefits include:
1-Reduced lower back pain
3-Increased strength and stability throughout the abdominal region
4-Improved balance-Better breathing
5- Increased flexibility- Reduced odds of developing chronic lower back pain
6-Reduced odds of developing other health problems
If you are experiencing lower back pain, you must consult a doctor. However, if you are looking to improve your overall health and reduce the risk of developing chronic conditions, core strengthening exercises are a great way to start.
The Five Core Strengthening Moves
If you’re looking to add strength to your core, here are five at-home core strengthening moves you can do.
1. Double-leg plank:
Lie on your back with both legs extended straight in the air and hold onto your ankles. Keep your back pressed firmly into the ground and lift your torso and legs up until they’re stacked on top of the other. Hold for two seconds before lowering back down to the starting position.
2. Russian twist:
Sit on the floor with your legs bent in front of you, then grab your ankles and pull yourself up towards your chest, extending your arms to the side as you do so. Keep your back pressed firmly into the ground as you rotate to the opposite side, then return to the starting position.
3. Seated cable row:
Attach a weightlifting belt around a sturdy post or anchor and sit down facing away from it with feet flat on the ground. Hold onto either end of the cable column and pull yourself up until your upper body is in line with the post, then lower yourself back down.
4. Mountain climber:
Start standing with feet hip-width apart, palms facing forward, and core engaged. Step your left leg back about two feet, then jump to your right, landing in a standing position with your left foot forward. Repeat the steps, switching legs on the way back up.
5. Side plank:
Position a sturdy bench or chair at a shoulder-width distance from a wall and place your palms flat on the floor beside you. Lean against the wall with your shoulders pulled down and abs pulled in, then lift your hips and torso until you’re in a straight line with the floor. Hold for two seconds before returning to the starting position.
Remember to always warm up and stretch before starting any new workout routine.
How to Make Each Core Strengthening Move?
You can make a few at-home moves if you’re looking to get your core strength up. Here are four of the best:
1. Side Plank
2. Russian Twist
3. Banded Knee-Up
4. Pike Push-Up
How to Do Core Strengthening Exercises?
If you’re looking to tone your core, you can do a few exercises at home. Here are four easy core strengthening moves you can do in any space!
Lie flat on your back with feet on the floor and arms extended overhead, palms facing forward. Bend your knees and curl your upper body toward your heels as close to the ground as possible, ensuring that your chest and shoulders are pressed firmly into the ground. Hold for two seconds, then release and repeat 10 times.
Lie flat on your back with your feet on the floor and hands positioned next to your shoulders, palms down. Drive your heels into the ground and lift your torso and upper legs towards the sky, keeping your core engaged the whole time. Hold for two seconds, then lower yourself back to the start position and repeat 10 times.
Place hands shoulder-width apart on the floor, toes pointed outwards, body in a straight line from head to heels. Engage your core and lift your hips off the ground by pressing through your heels and glutes. Hold for two seconds before returning to the start position and repeating 10 times.
4. Reverse Crunch:
Lie flat on your back with your feet on the floor and arms extended overhead, palms facing down. Bend your knees and curl your upper body toward your heels as close to the ground as possible, ensuring that your chest and shoulders are pressed firmly into the ground. Hold for two seconds, then release and repeat 10 times.
If you want to add some core-strengthening moves to your at-home routine, this list has covered you. From plank variations to oblique twists, these exercises will help improve your muscle tone and strength all over your body. If you find these exercises too challenging for you right now, be sure to check out our beginner’s guide to core training for more tips on strengthening your core today!