Core Workouts At Home

by | Dec 6, 2019

We’ve put together short workouts for you to keep you fit and healthy. You can perform these workouts at your home, each exercise for 20 seconds, with a 10-second rest in between each exercise. Repeat until you’ve done this eight times. These bodyweight core workouts at home can be done anywhere not just at home— give them a go if you’re on a trip, at the office, or in the park. Whether you’re a workout beginner or a pro, you can adapt these reps to meet your current fitness level.

Workout #1:  Plank jacks

Muscles involved: Oblique’s, shoulders, glutes, and triceps

Count: Count one every time you return to start position

Directions:

  1. Place your hands on the floor directly underneath your shoulders, with legs straight behind, feet together and toes curled under
  2. Tense every muscle to keep your body in a straight line from head to toes throughout
  3. Keeping your core engaged, jump feet wide apart
  4. Jump feet back together

Tips:

  • Maintain a long neck long and shoulders back, down and away from ears
  • Don’t sink into your shoulders
  • Keep your hips still and body in a straight line

Workout #2: V-ups

Muscles involved: Abs, quadriceps

Count: Hold for 20 seconds

Directions:

  1. Start seated with your knees pulled towards your chest and feet flat on the floor
  2. Release your legs and extend them both upwards to create a ‘V’ shape with your back straight
  3. Hold for 20 seconds
  4. Slowly reverse movement back to start position

Tips:

  • Maintain a long neck long with shoulders back, down and away from ears
  • Keep knees and feet close together

Adaptation:

To make movement easier, keep a slight bend in your knees and/or hold feet higher up when legs are extended.

Workout #3: Plank to push-up

Muscles involved: Abs, shoulders, glutes, and triceps

Count: Count one every time you return to start position.

Directions:

  1. Place your elbows on the floor directly underneath your shoulders with your forearms parallel, legs straight behind, feet together and toes curled under
  2. Tense every muscle to keep your body in a straight line from head to toes
  3. Push up with one hand then the other until you’re in a push-up position
  4. Reverse the movement and lower back down to elbows one arm at a time to return to start position

          Tips:

  • Maintain a long neck long with shoulders back, down and away from ears
  • Don’t sink into your shoulders
  • Keep hips still and body in a straight line
  • Breathe slowly and steadily, don’t hold your breath

The domino effect

The core workouts above, when done regularly (approx 3-4 times a week) and as part of an active lifestyle, will improve your daily functional movements, balance, and posture. Then, when twinned with healthy eating, these core workouts will get you closer to a toned and tight midsection.

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