The gym can be a great place for structured workouts with strong equipment, but you can still achieve impressive results at home or in the park. By doing a series of simple bodyweight moves, you can target different muscle groups, from your obliques to your lower abs, and start building up your core for more strength and endurance.
To get started, we’ve got five exercises you can try today in the living room or the garden. All you need is a little space and a yoga mat to make the training more comfortable. With dedication and consistency, you’ll be on the right track to building a more defined core without the need to step into the gym.
Exercises to build your core strength at home
1. Plank
Start by lying face down and place your hands under your shoulders, slightly wider. Push up onto your forearms and toes, forming a straight line from head to feet. Engage your core and hold for 20-30 seconds without letting your hips drop. After you gain more endurance, you can increase the duration of each repetition and add seconds to rest in between. The plank is incredibly effective for more stability and muscle strength.
2. Bird dog
Begin on all fours in a quadruped position, with your wrists under your shoulders and your knees under your hips. Extend your right arm forward and left leg back, keeping your back straight and core engaged and avoiding any arching. Hold for a moment and then switch sides. This exercise helps strengthen your abdominal and lower back muscles and improves balance and coordination.
3. Glute bridge
Lie on your back with your knees bent and feet flat on the floor about hip-width apart and about 1 foot away from your glutes. Your arms must be at your side with your palms facing down. Squeeze your glutes and lift your hips toward the ceiling, creating a straight line from your shoulders to your knees. Hold the position for a moment and lower back down slowly. This will help you build a strong core foundation as well as reduce lower back pain.
4. Reverse crunch
Lie on your back with your legs bent at a 90-degree angle and your hands facing down. Your thighs should be perpendicular and your calves parallel to the ground. Tighten your abdominal muscles to pull your hips off the floor, bringing your knees toward your chest and slowly lower back down. Make sure it’s a controlled movement and that you feel your abs working. This focuses on your lower abs, an area that’s often tricky to work on, improving core stability and strength.
5. Side plank
Lie on your side, with your legs straight and your feet stacked. Put one elbow under your shoulder with your forearm perpendicular to your body, lift your hips, and hold a straight line from your head to your feet. Tighten your core and hold for a few seconds, then switch sides. Make sure to lower your hips slowly with control. This exercise engages your obliques and enhances lateral core stability.
Tips for a successful workout
To see results, aim to do these exercises two to three times a week, making 3 or 4 sets of repetitions according to your fitness level. Take your time and focus on proper technique to avoid risks of injury. Remember to move slowly and engage your abs and obliques, making sure your workout is effective. If you are up for a challenge, try adding weights, like a small dumbbell, to make your core work even harder and get stronger faster.