Working at Core Home

Table of Content

• All Fours Core Work
• Hard Core Exercises That Aren't Crunches For Stronger, Sculpted Abs
• Best Bodyweight Core Exercises From Beginner to Advanced
• Stability Ball Deadbug
• Core Strength in 15 Minutes: An Easy Ab Workout

And with that in mind, we present you with the best at-home core workout for a stronger, more functional you — no gear required. Do it 2 to 3 days per week for your healthiest core. Works your transverse abdominis, rectus abdominis , internal and external obliques and erector spinae muscles. Use your abs to crunch up, bringing your shoulder blades and lower back up off the floor. Extend your right arm over to your left leg for a small twist.

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All Fours Core Work

Start on all fours, hands below your shoulders and knees below your hips. From the push-up or standard plank position, walk your feet out wide and your hands, as well. The regular stomach crunch is a fine exercise, but when it comes to abs and core strength, you’ll want to opt for moves that are a lot more challenging. From plank position, rotate onto one side.

Get on all fours with your wrists stacked directly under your shoulders and knees under hips. Stand with your feet hip-width apart. Slowly bend over and touch the floor in front of your feet with both hands.

Hard Core Exercises That Aren't Crunches For Stronger, Sculpted Abs

This is a challenging core exercise that requires some equipment. If you have a hardwood floor you can use a dish towel under your feet to help you slide. If you only have carpet you should purchase a pair of carpet sliders of ValSlides. This side plank variation is more challenging than the standard version.

"Adding shoulder taps to a plank increases the work needed to maintain stability," says West. It also activates your shoulders, which take turns bearing weight. Push through the palms of your hands to straighten your arms. Push-ups work your abs, arms, and shoulders all at once, says West—win, win, win.

Best Bodyweight Core Exercises From Beginner to Advanced

Begin in plank position, keeping your back straight, your hips low and your core engaged. Bring your right knee under your chest toward your right elbow. Return your right leg back to plank position; bring your left leg under your chest toward your left elbow.

Bring your right elbow toward your left knee, crunching up and twisting slightly. Keep the grip behind your head loose and do not pull on your neck. Switch sides and repeat. Works your rectus abdominis , hip flexors and internal and external obliques.

Intermediate Core Workouts

Although there are some downsides to core hours, it’s another excellent option to provide flexible work arrangements. Not everyone is suited for a 9-5 work schedule so that core hours can be another alternative. Even if you have a partially remote work schedule, it would still work out.

Weight loss is about calories consumed versus calories spent. Raise your legs and hands off the floor, your upper thigh, hips and lower abs will be all that is touching the ground. Hold this position for a few seconds then return back down and repeat. You will look like SUPERMAN.

The good news is that situps and crunches are just scratching the surface when it comes to moves that target your abdominals. There are lots of effective exercises that strengthen your core. This exercise is an advanced version of the basic plank. It strengthens your arms, shoulders, and obliques by combining a side plank with arm movements. This intermediate exercise combines a plank with knee movements, so it’s an excellent move for balance and core strength. Start by sitting with your knees bent and feet together, soles flat on the floor.

Pull your naval in toward your spine, and hug your legs together as you bring the left foot to touch the right. Turn onto the right outer edge of the right foot, stacking the left foot on top. Press down through your right hand, keeping it directly underneath your right shoulder, and slowly bring the left hand onto your left hip. Pull the abs in toward the spine and the right hip away from the floor. Extend the left arm straight up to the ceiling, and hold the position for seconds before coming through plank and switching sides. Below, you’ll find a core workout you can do at home, which was created by TruFusion trainer Alyssa West.

Stability Ball Deadbug

Simultaneously lift and extend your left arm to shoulder level, palm down. Hold a neutral spine without allowing your back to arch as you extend your arm and leg. There's a reason why trainers are constantly telling you to "fire up your core." Why? Because the benefits of doing so extend long after you step off of the mat. Lower your legs, straightening them while simultaneously lowering your upper body. Your legs and shoulder blades should both hover a few inches off the floor at your most extended point.

From here, lean back so your torso is at a 45 degree angle to the floor, clasp your hands in front of you, and twist side to side in rapid succession. Planks not only work your abs and obliques, they challenge those core muscles deep inside your body that help promote stability and power. They can also reduce back pain and improve your balance and posture. Works your rectus abdominis, internal and external obliques and glutes.