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Core Exercises: Bodyweight Workouts You Can Do at Home

Core workouts are an essential part of many athletes’ training, regardless of their sport. Still, this kind of activity is often overlooked by amateurs.

Your core consists of a set of muscles that extend beyond the abs. These muscles, which stretch from the diaphragm and pelvis to the hips and back, provide stability and strength to both your lower and upper body.

Core exercises form a vital part of a well-rounded fitness program. However, apart from occasional push-ups and sit-ups, people often neglect core-strengthening exercises. Still, it’s important to keep the muscles of your core in good shape. Working your core helps you maintain good posture, balance, stability, and a strong body in general.

A strong and solid core gives you a sturdy foundation and makes it easier to do your routine physical activities. Core exercises also help you tone your abs and reach your fitness goals. 

Do warm-up exercises for ten minutes before starting this beginner core workout. 

Forearm plank

  • Get onto your hands and knees and then bend your elbows so you’re resting on your forearms and knees. 
  • Engaging your core, extend your legs back one at a time and put your toes on the ground. 
  • Try to create a straight line with your body from your head to feet. Gaze at the ground. Stay in this position for 10 to 20 seconds. 
  • Release and rest for about 10 seconds. Repeat the pose. 
  • Do 5 to 10 repetitions of this beginner core workout. 

Side plank

  • Lie on the ground on your right side. Put your left foot over your right. Bend your right elbow and put it under your right shoulder. Your forearm should be perpendicular to your upper arm. Form a fist with your right hand. Put your left hand on your waist. 
  • Engaging your core, lift your hips up above the ground, towards the roof. Make sure that your neck is in a straight line with your spine. 
  • Remain in this position for about 15 to 20 seconds. 
  • Release then repeat on the other side. 
  • Do 5 to 10 repetitions of this core-training exercise. 

Russian twist

  • Sit on the ground and bend your knees with your feet flat on the ground.
  • Lift your feet off the ground but keep them slightly lower than your knees. Lean slightly backward and extend your arms in front. Clasp your right hand with your left hand. 
  • Keeping the lower portion of your body stationary, make a twisting motion to your right side and try to touch the ground. 
  • Repeat on the left side. 
  • Do 5 to 10 repetitions for each side. 

Abdominal crunches

  • Lie on the back with your feet on a wall so your hips and knees are bent at a 90-degree angle. Tighten your abs. 
  • Raise your shoulders and head off the ground. To keep from straining your neck, cross your arms over your chest and don’t lock them behind your head. 
  • Hold the position for 15 to 20 seconds then release. 
  • Perform 5 to 10 repetitions of this core exercise. 


  • Lie on the back with your knees bent. Your back should be in a neutral position, neither arched nor pressed into the ground. Don’t tilt your hips. Tighten your abs.
  • Raise your hips off the ground until they are in alignment with your shoulders and knees. 
  • Hold this position for 15 to 20 seconds and release after that.
  • Perform 5 to 10 repetitions of this core-training exercise. 

Single-leg abdominal press

  • Lie on your back like in bridge pose. 
  • Raise your right leg off the ground so your hip and knee are bent at a 90-degree angle. Place your right hand above your right knee.
  • Push your hand against your knee and, while engaging your abs, pull your knee toward your hand. Keep your arm straight.
  • Remain in this position for 15 to 20 seconds then release.
  • Repeat on the left side. Do 5 to 10 repetitions of this core exercise. 

Make sure to stretch after your workout and remember to stay well hydrated.

Some of the benefits of core-strengthening training include the following:

  • Core strength exercises can improve your stability and balance. Core workouts train the muscles of your lower back, pelvis, abdomen, and hips to work with each other in harmony. This leads to improved stability and balance both in routine activities and when you’re fitness training. The majority of physical and sports activities depend on the strong muscles of your core. A strong core also helps reduce the risk of falling. 
  • Core workouts don’t require you to go to the gym or use any specialized equipment. There are many core exercises that you can do from the comfort of your home. They require just your body weight and enough space to do a plank.
  • Core exercises can help tone your abs. Though you have to do aerobic exercise to burn fat in your abdominal area, core-strengthening exercises can help tone and strengthen your underlying abdominal muscles. 
  • Strong core muscles help do most physical activities. Core strength is also vital for athletes such as runners, because weak core muscles can result in less endurance and more fatigue and injuries. 
  • Core-strengthening exercises can help you maintain good posture. Weak core muscles make you prone to poor posture, slouching, muscle injuries, and low back pain. Core strength also helps alleviate back pain. 
  • Core-strengthening exercises can help you reach your overall fitness goals. To have a versatile fitness program and reach your overall fitness goals, you should include aerobic exercise, strength training, and core-strengthening exercises. 

You don’t have to be prepared for an advanced pilates class or have six-pack abs to add good core workouts to your exercise routine. You can slip in gentle exercises to strengthen your core and see real benefits. 

Start slowly and challenge yourself gradually. In the beginning, aim for core exercises on two to three days per week. Start with a beginner core workout. Gradually, move on to more advanced core-strengthening exercises. You can also sprinkle in some core stability exercises and stretches throughout the day. 

Core exercises are a vital element of a well-rounded fitness program. But apart from doing occasional push-ups and sit-ups, people often neglect them. Core-strengthening exercises help you maintain good posture, stability, balance, and an overall strong body. A strong core also makes it easier to do routine physical activities. To develop a core workout routine, start slowly with a beginner workout and gradually move on to more advanced exercises. When done in combination with aerobic exercise and strength training, core exercises can help you achieve your overall fitness goals. 





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