Your core is your center of gravity, and a strong core allows for stronger functional movement throughout exercise and everyday life. Whether you realize it or not, you should be engaging your core constantly whether you are doing a workout, standing in the kitchen cooking a meal, or sitting down at work. A strong core will help prevent injury and promote more efficient workouts overall.
Here’s how you can build strength in your core, with absolutely no equipment and at the comfort of your own home.
Hollowman
Lie down flat on your back and contract the abs, pulling the belly button towards the floor. The arms and legs should be held straight out from the body with hands and toes pointed. Slowly raise shoulders and legs from the ground.
Planks
Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominus, the external oblique muscle, and the glutes. Read more about 8 plank variations that will strengthen your core.
Leg Raise
Lie on a mat on the floor, face-up, legs extended. Place your hands underneath your lower back and glutes so your pelvis is supported. Begin to raise your legs toward the ceiling, pressing your thighs together and keeping the legs straight. Lift until your hips are fully flexed and you can’t go any higher with straight legs, then lower back down and repeat.
V-sit
Sit with legs extended and torso off the ground, your body forming a V shape
Superman Pull
Lie flat on your stomach with your arms straight out in front of you. Raise your arms and feet off the floor, keeping your core flat on the ground. Hold the raised position for three seconds and then lower your arms and feet back to the floor.
Try to incorporate these core exercises and feel the difference in your body!
