Your core muscles are the main foundation of your body. That explains why most coaches focus on strengthening the core first when it comes to fitness. The muscles of your core include the erector spinae that helps you stand. Rector abdominis which forms your abs. Obliques that are found on the sides and help you twist. And gluteal muscles which connect your legs to the core. These core muscles have important functions to play in our body and therefore must be strengthened. Here are a few core exercises that do not require a gym and can be done on your home’s floor mat to get that core in shape.
We all know or at least heard about plank holds. The most effective exercise that engages all your body muscles and strength core at the same time. In addition, there are several exercise videos available that can help you correct your posture and keep your back flat while holding a plank.
Moreover, you can start with 30 seconds plank hold and eventually increase the time as your stamina builds. In the beginning, if you feel holding a plank is difficult, you can start with a knee plank until you gain enough strength to hold the real plank.
Russian twists are effective in strengthening your core muscles. They help you strengthen your obliques. You can start out on the floor mat in a seated position by raising your feet off the ground. Then you’ll twist from side-to-side touching the floor on either side as you twist while keeping your legs raised.
You can pair up with dumbbells to add an extra challenge for yourself. You can do three sets of it, each set containing 12-15 repetitions.
We all know push-ups are not easy as it seems yet most effective when it comes to strengthening your core. It works like a plank but is tougher to do because you have to push yourself up and down. Your body weight will help you engage your core muscles and make the most out of them.
In addition, if you find it hard to do push-ups, you can start with knee push-ups and gain strength to be able to do a real one. You can start with 10 repetitions per set and 3 rounds to get your core burned. Moreover, not only your core but your arm muscles will strengthen too.
Bird dogs is another exercise that helps you strengthen your core. It works by contraction and balancing. Get down on your knees, extend one arm out and at the same time extend the opposite leg. Then bring both your extended arm and leg underneath your stomach and squeeze. For 12-15 repetitions per set and 3 rounds in total.
Once you are done with one side, switch to the alternate side and repeat. It will strengthen your core through contraction and balance.
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