Core Exercises to Do at Home

Benefits of Core Exercises

Core exercises train your core muscles, including your obliques, to work together. This results in improved balance and steadiness, also known as stability. Stability is essential whether you’re on the playing field or doing regular daily activities such as lifting groceries.

Injury prevention, back pain reduction, improved lifting mechanics, balance, stability, and posture are all advantages of having a strong core.

If you’re wondering how to start working out at home, you can start by dedicating a space to exercise. Next is to add exercises to your routine.

6 Home Core Exercises You Can Start Doing:

Here are some core exercises at home that you can do with no equipment (or if you prefer using a mat, feel free to grab yours)

1. Superman

The Superman is a back extension exercise perfect for strengthening the core and back.

Set-Up:

To get ready for the exercise, find a flat and spacious area where you can lie on your stomach with a neutral spine.

Execution:

1. As you lie flat on the floor facedown, keep your legs straight and arms extended over your head.
2. While maintaining a neutral posture, slowly raise your arms and legs 6 inches off the floor or until you feel your lower back muscles contract. Relax your toes while simultaneously engaging your glutes, core, and the muscles between your shoulder blades.
3. Aim to lift your belly button slightly off the floor to contract your abs but lift only as far as your body feels comfortable. Hold this position based on the trainer’s recommended duration. Remember to breathe the entire time.
4. Lower your arms, legs, and belly back to the floor.

2. Superman Lat Pulldown

The Superman Lat Pulldown is a variation of the superman exercise that effectively strengthens the back, shoulders, and core.

Set-Up:

To get ready for the exercise, find a flat and spacious area where you can lie on your stomach with a neutral spine.

Execution:

1. As you lie flat on the floor facedown, keep your legs straight and arms extended over your head.
2. Keeping your head in a neutral position, simultaneously lift your arms, chest, and legs off the floor until you feel your lower back muscles contracting. Engage your glutes and core, and relax your toes.
3. Pull your shoulder blades together and bend your elbows towards each side of your body.
4. Extend your arms over your head again.

3. Planks

One of the great core exercises at home that you can include in your routine is the plank.

Set-Up:

In a flat area, get on all fours and bend your arms until your elbows and forearms rest on the floor.

Execution:

1. Brace your arm and ensure that your body forms a straight line from head to ankles as you contract your glutes and abs.

2. Hold this position based on the trainer’s recommended duration.

4. Plank-ups

The Plank-Up combines the pushup and plank exercise that effectively strengthens the chest, triceps, shoulders, and core.

Set-Up:

Look for a flat area where you can get on all fours with arms fully extended and your hands directly under your shoulders.

Execution:

1. Contract your glutes and core. Ensure your body is straight from the head to the toes while bracing your triceps.
2. Lift your right hand and bring it forward as you lower your forearm until it rests on the floor with your elbow directly under your shoulder. Carefully lean on that forearm, and bring your left arm down the same way.
3. Replace your right elbow with your right palm and push yourself. Allow your left hand to follow the movement while keeping your hips firm and steady. This should bring you back to the high plank position.

5. Push-ups

The Push-Up is a simple and effective bodyweight exercise that strengthens the triceps, chest, shoulders, and core.

Set-Up:

Look for a spacious flat area where you can position yourself on all fours with your arms fully extended and hands shoulder-width apart.

Execution:

1. Maintain a straight body and engage your core and glutes to balance your hands and toes. Keep tension in your arms to be ready for the descent.
2. Inhale as you slowly tuck your elbows to your side and lower yourself until your chest nearly touches the floor.
3. Pause briefly, then exhale while contracting your chest muscles and pushing back up through your hands.

6. Superman Push-Ups

The Superman Push-Up is an advanced high-intensity exercise that targets the chest, shoulders, triceps, and core.

Set-Up:

In a flat area, position yourself on all fours with your arms shoulder-width apart and fully extended.

Execution:

1. Ensure a straight line from the head to the ankles. Keep your core engaged and your glutes squeezed throughout the exercise.
2. Inhale as you lower your body towards the ground by bending both elbows until your triceps are parallel to the floor.
3. Exhale as you explosively push your hands and toes into the ground to lift your body off the floor.
4. Land on slightly bent arms.

Tips for a Stronger Core

• Be consistent

Consistency is key to training any part of your body. Falling in and out of your routine to exercise your core is the fastest way to nowhere.

• Proper form

Always observe the proper form of any core exercise you include into your routine. This way, you can work the right muscles and avoid injury.