No Gym, No Problem: Core Exercises You Can Do Anywhere
In our hectic day-to-day lives, it’s become challenging to find the time to visit the gym twice a week. More often than not, those memberships go to waste, and we lose money without even getting to exercise. But what if we told you you could do core exercises at home without purchasing fancy, ridiculously expensive equipment?
You’ve probably heard that a strong core is key to having an overall more powerful body. Magazines and fitness blogs are raving about different types of workout regimens, all targeting your core. In this article, we’ll outline the advantages of these exercises and share some tips and tricks on how to get optimal results from the comfort of your own home.
Benefits of Core Exercises
Everyone and their dog has heard about the importance of strengthening one’s core. But do you even know what it is? What many people don’t seem to know is that it is made up of more than just abs. Yes, abdominal muscles are part of it, and they help stabilize your spine and internal organs. However, obliques, glutes, back, pelvic floor, spine, and even diaphragm are all structures that constitute the anatomy of one’s core.
Now, let’s take a closer look at some of the main advantages of home core exercises.
- Flexibility: A sedentary lifestyle is the norm these days. We spend our days sitting behind a desk, and once we’re off, we’re simply too tired to exercise. Engaging your core muscles helps with flexibility and improves muscle imbalance.
- Balance and stability: Once you start training, you'll realize how difficult it can be to maintain balance during some core workouts. In some cases, individuals have poor balance due to medication intake or age. Certain studies suggest that those who have done core strengthening exercises have shown improvement in this regard.
- Form: Following the same line of thought, core training will be beneficial for your workout form. As a result, you’ll be able to do a wide range of activities with ease. After all, it’s no wonder that professional athletes also place a lot of emphasis on strengthening their core.
- Posture: How many times has your mother told you not to slouch? Well, the good news is that core exercises, specifically yoga, can help you with that over time.
- Pain prevention: Those with chronic pain are less likely to consider training. But did you know there is a correlation between back pain and a weakened core? Also, core exercises are a much safer workout option than resistance ones for those who suffer from backaches.
How to Exercise Your Core at Home
As you can see, there are numerous benefits you’ll experience once you start your workouts. The good news is that you can do a wide range of core exercises at home, both beginner-friendly and more complex ones. Before you start, make sure to consult a personal trainer in case you have any questions.
If you’re just a beginner, it’s best to start off with these moves:
- Bridge: We all know this one — lie on your back, place your hands at your sides, and plant your feet on the floor, making sure they’re at hip width. Tighten your core. Raise your hips until they’re in line with your shoulders, thus activating your glutes and training your core.
- Crunches: Regular and reverse crunches will help you improve your posture. The mere act of lifting your body will strengthen your abs. Again, you’ll start on your back and plant your feet on the floor at hip width, crossing your arms at the chest. Tighten your core and tuck your chin in. Lift your upper back, keeping the rest of your body on the floor, then lower it and return to the starting point. You should consult a professional before trying this exercise if you have back problems.
Those who have more experience can try:
- Plank: For this full-body exercise, you must put your knees below your hips and your hands below your shoulders. Tighten your core. Then, straighten your legs slowly, keeping your feet in the same hip-width position. Keep it up for 10–30 seconds.
- Mountain climber: With this upgraded plank exercise, you’ll start in the same position as our previous workout. Yes, you’ll need to tighten your core at this point. Then, lift your left knee toward your chest, keeping your hips down and your back straight. Once your left leg is back in the starting position, you must simultaneously raise your right knee toward your chest. Think of it as climbing a mountain (hence the clever name).
Tips and Tricks to Strengthen Your Core
Now that you know how to start working out at home, we can explore some useful suggestions that should help you maximize the whole experience.
- Maintain consistency: Try to be regular with your core workouts. Once you start, make it a habit and exercise at least a couple of times a week.
- Keep track of your progress: The fitness industry has come so far that you can track your journey with a single device. For instance, our Eros Scale records 13 different metrics, starting from body mass to metabolic age.
- Master your movements: You need to familiarize yourself with all the workouts you'll be doing. Only then will you get to see optimal results.
- Tighten your core: You’ve probably noticed us emphasizing this phrase in all of the exercises we’ve described. The movement entails tightening your abdominal muscles, drawing the navel toward your lower back.
Final Takeaway
You’ve seen the importance of core exercises firsthand. They are a great starting point whether you want to commence your fitness journey or upgrade your workout routine. While the benefits are numerous, make sure to seek professional advice if you have a history of back injuries or pains. Check out our other posts for more handy tips on staying fit, and explore our product offering if you’re looking for handy allies.
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