Once upon a time, if you praised somebody for their ‘strong core’, they might have thought you were talking about their apple eating technique. But times have changed, and now possessing a defined set of abs is a key goal of many gym goers, keen for that washboard stomach and a core that can cope with anything.
Whilst the temptation here is to assume the pursuit of a six pack is a shallow endeavour, this thing isn’t only about aesthetics. Having a strong core can actually better your balance, improve your posture, boost your mobility when playing sports and even help you walk with greater confidence. Increased core strength is also linked to a reduced risk of injury.
If you’re keen to work on yours but you’re not feeling like heading to the gym, then here are 7 of the best no equipment home exercises to strengthen your abs and core.
CRUNCHES
Crunches are a classic core-strengthening exercise that help fortify your lower back and strengthen stomach muscles.
Here’s how you can get the most out of doing crunches:
- Keep your feet flat and bend your knees while lying on your back
- Your hands should be placed at your head, fingers touching your temples. Be careful not to interlink your fingers behind your head, as this puts strain on your neck. Alternatively, you can cross your hands over your chest.
- While raising your shoulders, breathe out and avoid yanking your neck with your arms off the floor. Instead, lead with your elbows, engaging the centre of your stomach.
- Only ‘crunch’ partially, lifting your shoulders slightly off the ground. This isolates the ab muscles and distinguishes the exercise from a sit-up.
- Hold it in position for one second, then lower yourself back to the floor in a fully controlled manner
- Make sure to repeat for eight to 12 repetitions
- Always follow the proper form to prevent excessive stress on your spine. Keep your tailbone, lower back and feet against the floor while exercising
LEG RAISES
This twist on the traditional crunch really challenges your lower abs and helps you to build flexibility in your core. This is also a great exercise for endurance because it requires balance and stability throughout your whole body.
To perform a leg raise, you should:
- Lie on your back, ideally on a yoga mat, with legs straight together and arms straight by your side
- Keeping legs straight, lift them with the goal for your toes to be pointing towards the ceiling as your butt begins to come off the floor
- Gradually lower those legs back down towards the floor, stopping just before they reach a resting position on the floor. Instead, hold your legs (still straight) just above the floor for a few seconds.
- Repeat
SIT-UPS
Similar to a crunch, sit-ups work the abs but because of the fuller range of motion involved (with a sit-up, you should be moving almost all the way to your knees), you’ll also be activating other core muscles, including the lower back.
Follow the same form as a crunch, but curl your upper body all the way to your knees, exhaling. Inhale as you return to the floor.
Because of the potential pressure a sit-up can put on your spine, many prefer crunches.
SQUATS
These are the perfect way to work on your lower back, thighs, and your calf strength. Squats are also great for your abs and core when done fully – half and quarter squats won’t activate your abs quite so fully.
To do a proper squat:
- Your feet should be between hip and shoulder width apart, with toes slightly turned out
- Keep a neutral spine, your shoulders back and your chest open
- Heels should be kept firmly planted at all times. For balance, you might benefit from having your hands clasped in front of your chest
- To begin the squat, send your hips back as if you’re sitting down in a chair, squatting down so your thighs are even with your knees
- As you come back up, ensure that your hips are set under your ribs
To enhance the core-strengthening impact of the exercise you can use resistance bands around your thighs for a more intense challenge. You can also use a kettlebell in your hands.
SPIDERMAN PUSH-UPS
Push-ups can be incredibly versatile and aren’t only designed for building your chest. They are also an excellent core strengthener, particularly the spiderman push-up.
To perform this move, start in a push up position, with your hands underneath your shoulders on the floor, your back flat and your feet hip distance apart. Staggering your hands, lower your torso down to the ground and bring your right knee to your hip, making sure that your hips don’t hit the ground. Repeat the move on the opposite side.
For an easier variation on this exercise, bring your knees down to the ground and perform the move, still making sure that your hips don’t touch the ground.
These can be done as part of a home HIIT session, if needed.
GLUTE BRIDGES
Glute bridges are a great way to tone your butt and work on your core strength. There are several variations of this exercise, which target slightly different muscle groups; check out 5 of those here.
Here’s how to perform a traditional glute bridge:
- Lie on your back with your feet on the floor and knees up, hip-width apart
- Rest your arms on the floor and slowly lift your bottom from the mat upwards until you’re resting on the tops of your shoulders with your back off the ground completely
- You can add a bar with weights across your hips in the gym to increase the intensity
PLANKS
Planks – and their many variations – are some of the most effective core exercises that you can do when working out at home. Planks are a total body workout and they help you to coordinate your legs, back, butt, and arms, and shoulders.
This move requires upper body strength, tensed tummy muscles and a lot of determination.
To perform an inchworm plank:
- Start from a standing position, bend down and gradually use your hands to take your weight and walk yourself out to a plank position
- Hold this position for as long as you can muster, and then walk yourself back up to a standing position
- Try to improve the length of time you hold the plank each and every time you do it. Consistency is key, here
We hope you’ve found inspiration today for a no-equipment home workout. That said, if you’re looking to take your home workouts to the next level with an investment in some home gym equipment, then check out these 7 essential items you need in your home gym.