Core Exercises At Home

by | Jul 13, 2020

Core Exercises You Can Do At Home

Whether your sitting at your desk at work or just tying your shoe laces you will be heavily using your core muscles to do these tasks. So it makes sense exercising these muscles as much as you can, not only does it give you better posture and joint support, it can also have a visual benefit over time.

The exercise below are a collection of excellent progressive core exercises that you can do at home with minimal equipment, they start off fairly easy and get progressively harder as you go down. From a beginners point of view you could aim to do 2 sets of each exercise every other day, once they become slightly easier to perform then try and introduce an extra set to keep it challenging.

1. Plank

  1. Get into a push up position, with your elbows under your shoulders and your feet hip-width apart.
  2. Bend your elbows and rest your weight on your forearms and on your toes, keeping your body in a straight line.
  3. Hold for as long as possible. Or for the allocated time.

2. Straight Leg Raises

  1. Start by lying flat on your back with your legs straight placing both hands under your coccyx bone.
  2. Keep your feet together and your legs straight, contract your abdominal muscles and lift your legs up until they are 90 degrees to your hips.
  3. Slowly lower your legs toward the floor, ensuring that your legs remain straight.
  4. Try not to touch the floor between each repetition to maximise your workout.

3. Seated Flutter Kicks

  1. Lie on your back and extend your legs up to a 45-degree angle. Keep your arms straight and in line with the floor, palms facing down. Lift your head, neck and shoulders off the ground.
  2. Keeping your legs as straight as you can with your toes pointed,
  3. Raise and lower your legs alternately, focusing on keeping your core engaged.
  4. Continue the movement, alternating between legs.

4. Forearm Role Out

  1. Kneel on the ground and place a Swiss Ball in front of you. Cross your feet in the back. Brace your core as you place your forearms on the Swiss Ball.
  2. Begin the movement by slowly rolling out with the Swiss Ball. Feel the contraction of your core as you move further out.
  3. Once you are fully extended, pause, then slowly roll back up to the starting position. Rely on your core muscles to roll you out and pull you back in.

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