Are you interested in improving your core conditioning and developing impressive core strength and stability?
But maybe you don’t have access to a gym or fancy equipment, so you’re worried?
Or perhaps, you enjoy the comfort and convenience of at-home fitness and want to develop solid core strength or maintain your core conditioning in the living room?
In any case, we’ve got you covered. Today, we’ll go over what the core is and how to design the best core workout at home.
What Is The ‘Core’?
Before we get into the home core workout, let’s first define what we are trying to train in the first place. For the most part, people assume that the core consists of our abs and obliques. While both muscle groups are part of the core, there are several others.
Here is a (mostly) thorough list:
- Lower back (erector spinae)
- Transverse abdominis
- Rectus abdominis
- Internal and external obliques
Our core musculature is involved in many movements, and research suggests that most full-body movements originate from the core, and that proper core conditioning plays a huge role in keeping us stable.
The Best Core Conditioning Workout At Home
As you can imagine, a well-balanced core workout will involve more than your abs – but don’t worry. Here is a workout you can do even if you don’t have any equipment.
- Glute bridge – 15 to 25 reps
- High plank – 30 to 60-second hold
- Slick floor bridge curl – 10 to 20 reps
- Mountain climbers – 30 to 60 seconds
- Side bends – 10 to 20 reps per side
- Vacuums – 10 to 20 deep breaths (hold each in for 3-5 seconds)
You can do this workout in two ways:
1) Do the workout in a circuit fashion without taking any rest between exercises.
2) Take 30 to 60 seconds to rest between exercises as you work your way from glute bridges to vacuums.
Once you do the entire sequence, repeat the whole thing. Do two to five total rounds.
More Core Conditioning Ideas
Training your core is fun and engaging precisely because you have a lot of exercises to pick from. So, if any of the above doesn’t work well for you or you enjoy switching up things now and then, here are some other ideas:
Abs Exercise for Beginners
- Classic plank
- Lying knee or leg raises
- V-up crunch
Seated Core Exercises
- Seated single-leg (or knee) raises
- Seated Russian twists
- Seated jumping jacks
- Seated knee tucks
Other Core Movements
- Single-leg bodyweight Romanian deadlift
- Lying flutter kicks
- Bent over glute kickbacks
- Lying jackknife