Strengthen your core without equipment: A fitness coach reveals 5 core-building bodyweight exercises
Fitness trainer James Stirling has shared a 14-minute core workout routine that requires no gym equipment, making it accessible for everyone. This routine, designed to strengthen your core muscles, consists of five bodyweight exercises.
Before starting this routine, it's essential to check with a doctor or relevant specialist if you are recovering from an injury, new to exercise, or experiencing anything else that could affect your ability to do any part of this workout.
The exercises in this routine are:
- Commando plank: Hold a plank position with your elbows on the ground, alternately step each foot out and back while keeping your body stable. Repeat this for 30 seconds.
- Hollow hold: Lie on your back with your arms and legs extended. Lift your head, shoulders, and legs off the ground while keeping your back arched. Hold this position for 30 seconds.
- Kick sit: Sit on the ground with your knees bent and feet flat. Lean back slightly, then extend your legs out straight and lift them off the ground. Lower them back down and repeat for 30 seconds.
- Leg raise: Lie on your back with your hands under your bottom and lift your legs off the ground, keeping them straight. Lower them back down and repeat for 30 seconds.
- Side plank: Lie on your side with your legs straight and prop yourself up on your elbow. Hold this position for 30 seconds, then switch to the other side and repeat.
Short, focused core workouts like this one can provide better results than longer ones due to the smaller size and quicker fatigue of core muscles. To make the exercises more challenging, you can add a dumbbell, kettlebell, or weight plate.
If you find yourself stuck in a plateau with this workout, there are numerous free bodyweight ab routines available online that can provide slight variations in core training. Remember to perform these exercises slowly and controlled for effective strength building and improved form and stability. Perfecting your form is crucial for getting the most benefit from these exercises and avoiding injury.
Your body's own weight provides enough resistance for these exercises, making them an ideal option for those who don't have access to gym equipment. For more updates on fitness and health, follow Tom's Guide on Google News.
This article does not discuss a quick 15-minute yoga flow to ease stiffness and tension, but it is worth noting that such a workout exists. Stay tuned for more fitness tips and advice from James Stirling and the team at Tom's Guide.
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