Want a stronger core without hitting the gym? These four straightforward exercises use just your body weight to build a solid foundation.
1. Plank Imagine a straight line from your head to your heels – that’s your goal with the plank! Start by lying on your stomach, then push yourself up so you’re resting on your forearms and toes. Keep your body as rigid as a board, squeezing your abs to prevent your hips from sagging or sticking up. It’s an all-in-one core workout, hitting your deeper abdominal muscles, obliques, and even your shoulders and glutes.
2. Bird-Dog This exercise is fantastic for building stability and balance. Get on your hands and knees, ensuring your hands are under your shoulders and your knees under your hips. Now, here’s the trick: slowly extend one arm straight out in front of you while simultaneously extending the opposite leg straight back. Keep your core tight and your back flat – imagine balancing a cup of coffee on your lower back. Hold it for a moment, then switch to the other side. This one is key for those important deep core muscles that support your spine.
3. Dead Bug Don’t let the name fool you – this exercise is anything but dead simple! Lie on your back with your knees bent at a 90-degree angle, feet hovering off the floor. Reach your arms straight up toward the ceiling. Now, slowly lower one arm back behind your head while simultaneously straightening the opposite leg towards the floor. The crucial part? Keep your lower back pressed firmly against the ground – don’t let it arch! Return to the start and repeat on the other side. It’s perfect for gaining precise control over your core.
4. Crunches are a classic for a reason! Lie on your back with your knees bent and feet flat on the floor, about hip-width apart. You can lightly place your hands behind your head or cross them over your chest. Engage your core (think about pulling your belly button towards your spine) and gently lift your head and shoulders off the floor, bringing your ribs closer to your pelvis. Avoid tugging on your neck! Slowly lower back down. Crunches really target those “six-pack” muscles, helping to build definition in your upper abs.
References
- American Council on Exercise (ACE). (n.d.). ACE Exercise Library. Retrieved from https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/
- Harvard Health Publishing. (2015, July). The real-world benefits of strengthening your core. Harvard Medical School. Retrieved from https://www.health.harvard.edu/staying-healthy/the-real-world-benefits-of-strengthening-your-core
- Mayo Clinic Staff. (2023, April 20). Core exercises: Why you should strengthen your core muscles. Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751