10 Best Core Building Exercises To Do At Home
The core is made up of several muscles including all your back, abdominal muscles, pelvis, glutes, and obliques. And these are important muscles as they help build stamina, posture, flexibility, and movement.
If you are looking for an exercise that can work for your core muscles, choose one of the following exercises:
- Flutter Kicks
It works on core muscles especially the lower rectus abdominal muscles and hip flexors. It mimics a swimming stroke but is performed by lying on your back.
How To:
• Lie on your back with your hands resting on your side and palms flat on the floor
• Keep your back and head in a straight line and look at the ceiling
• Lift your legs at a 45-degree angle and kick them up and down by engaging your core
• Avoid your feet touching the ground before completing a set
• Do 2 sets of 15 reps each
- Seated Knee Tuck
It is a great exercise to strengthen your core, protect your back from injuries, and improve your posture tremendously.
How To:
• Sit down on a mat with your knees bent and feet flat on the floor
• Place your hands behind with your palms flat on the mat
• Lean back by bending your elbows and lifting your knees off the floor
• Bring your knees and upper body closer by engaging your core
• Again, lean back and straighten your legs but keep them above the floor
• Complete 3 sets of 10 reps each
- Crunches
It is a classic core exercise for training abdominal muscles, oblique muscles, pelvis floor, lower back, and hips. This exercise will help stabilize your body.
How To:
• Sit down on the mat with your knees folded and feet flat on the floor
• Rollback until your shoulders rest on the mat but keep your head above the floor
• Take your hands on the back of your head and cross the fingers to support the movement
• Raise your head to touch your knees with your chin and go back
• Do 2 sets of 15 reps each
- Bicycle Crunch
It is an excellent exercise for activating your upper abdominal muscles. Also, it is good for activating the obliques. Besides working on your abs, it will also tone your thighs.
How To:
• Like on the floor with your head raised slightly above the floor
• Fold your knees and place your hands behind your head
• Raise your knees and start exercising
• Bring your right knee closer to your belly and straighten the left leg
• Life your upper back and try to touch the right knee with the left elbow
• Do 2 sets of 15 reps each
- Vertical Leg Crunch
It strengthens the ab muscles that are crucial for everything from walking to standing to sports. It makes rectus adbominis stronger and stabilizes the spine.
How To:
• Lie on your back with your arms resting on your sides
• Lift your legs and make a 90-degree angle from the mat
• Raise your hands and try to touch your toes with your fingers
• Take your fingers as close to your toes as possible
• Come back to the starting position for the second rep
• Do 2 sets of 15 reps each
- Leg Raises
It is a strength training exercise good for building a strong core. It enhances flexibility and boosts stability. Also, it corrects posture and improves balance.
How To:
• Lie down on the mat with your thumbs placed firmly under your hips
• Bring your back and head in a straight line, push your back to the floor, and look at the ceiling
• Raise your legs vertically until they make a right angle with the floor
• Keep your straightened towards the floor and your back pushed on the mat
• Bring the legs down without folding your knees
• Maintain a slow-motion while moving your legs up and down
• Do 3 sets of 12 reps each
- Plank
The first benefit of the plank is it improves posture as you learn to adjust and align your body while doing the exercise. It improves flexibility as you stretch your shoulders, collarbone, and other muscles.
How To:
• Get down on your fours with your knees and forearms resting on the mat
• Flex your arms and extend your legs behind by engaging your core
• Bring your legs, spine, and head in a straight line while doing the exercise
• Your body weight will be on your forearms but it shouldn’t strain your neck
• Keep your head straight and look at the floor
• Hold the position for up to 60 seconds and 2 planks
- Plank Jacks
It is a combined cardio and strength-training exercise beneficial for both the upper and lower body. It can build core strength, add stability, and burn calories.
How To:
• Come down on your fours with your palms flat on the floor and legs resting on toes
• It is the push-up position where you need to keep your upper body stable
• Keep your back straight and look towards the floor
• Jump and open your legs as wide as you can and jump again to bring them close
• Do 3 sets of 20 reps each
- Sprinter Plank
It can make your core stronger; help maintain balance and improve posture. It is a good strength training exercise that can improve your running performance.
How To:
• Assume the push-up position
• Bring your right knee close to your belly and then back to its place
• Keep the left leg to its position
• Now bring your left knee close to your belly while keeping the right leg in its place
• Try increasing the speed and do 3 sets of 20 reps each
- Cat And Cow
It is a yoga pose called Chakravasana and it is considered ideal for people suffering from back pain. Also, it improves posture and balance.
How To:
• Get down on all your fours with your shoulders rolled back and elbows right below the shoulders
• Keep your neck and back in a straight line to start
• Bend your spine and lookup for cow pose
• Come to the first position
• Slowly pike your spine and lower your head for cat pose
• Do 1 set of 10 reps each
Disclaimer: The above information is only for educational purposes and the readers are advised to do exercises only after proper training and guidance.
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