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Last Updated on January 21, 2021

8 Core Workouts You Can Easily Do At Home

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8 Core Workouts You Can Easily Do At Home

Other than having great toned abdominals that look good on the beach, having a strong core helps prevent injuries, as most movement starts at the centre and moves outwards. This means that if you have a strong core, it will ensure your general movements are strong and pain-free. A strong core helps to relieve back pain, as this pain is usually caused by a weak core.

Having a strong core will also help protect your organs since your core muscles surround these organs along with your nervous system. Strong muscles will allow vital organs, such as the heart, to work to their full capacity.

Core is important when it comes to posture. Having a strong core will allow you to stand, sit, walk, and run with the muscle support needed to maintain good posture and prevent back pain or difficulties.

With all these points in mind, here are 8 great core exercises that you can follow to get yourself on the road to a much-needed optimal core.

If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

Weight Loss Plan And Program: Create Your Own One

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1. Plank

One of the best core exercises out there, the plank concentrates on the muscles running all the way through your body.

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    image via popsugar.com
    1. Lie on your front and gently raise your body onto your elbows, making sure elbows are shoulder-width apart.
    2. Slowly raise yourself onto your tip toes and hold.
    3. Beginner: Try holding a plank for as long as possible. Aim for 30 seconds to a minute and increase this over each workout.
    4. Advanced: Once you’ve mastered a basic plank, try different plank variations, including side planks — these are great for challenging your core muscles.

    2. Side Jack Knife

    This exercise is great for your abs and will give you an effective workout for your core muscles. It really squeezes your obliques as you lift your legs.

    sidejacknife12x8__landscape
      image via menshealth.co.uk
      1. Lie on your side with your legs nearly straight and slightly raised off the floor.
      2. Lift your torso off the floor and keep your left forearm on the floor for balance. Hold your other hand behind your right ear, with your elbow pointing towards your feet.
      3. Lift your legs towards your torso while keeping your torso stationary. Feel the stretch on the side of your body and pause for a few seconds.
      4. Slowly lower your leg.
      5. Beginner: Repeat this for 3 sets of 10 reps before changing sides.
      6. Advanced: Try a more advanced version that gets you using both top and bottom abdominals at the same time.

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      3. Squats

      Core workouts that include squats are essential. Not only do squats help with stability and mobility, they work the muscles through the entire body from the abdominals downwards, creating a great all-round optimal exercise.

      squats
        1. Start with your feet hip-width apart, keeping your back straight with shoulders pulled back, then straighten your arms out in front of you.
        2. Slowly bend your knees and push your butt out and down as though you’re about to sit down on a chair.
        3. Lower yourself so that your thighs are parallel to the floor, your knees are positioned slightly over your ankles, and your head and shoulders are aligned over your knees.
        4. Using your leg and butt muscles, slowly push up, keeping your weight evenly distributed throughout, and come back to a standing position.
        5. Beginner: start off with a repetition of 3 sets of 10 squats and increase the amount of squats in each set by 1 squat each day.
        6. Advanced: To make this move more difficult, add handheld weights, keeping them at your side throughout the exercise. Increase weights for more intensity.

        4. Arm, Leg, and Chest Raises

        This move really concentrates on your core muscles and allows them to work at their full potential.

        t-raise-e1453414140238
          image via positivemed.com
          1. Lie on the floor, face down with arms stretched out and legs straight.
          2. Slowly raise both arms up as far as you can and at the same time lift up both legs.
          3. Keep this position for a few seconds and then release your arms and legs back down to the floor.
          4. Beginner: Do 3 sets of 10 reps trying to increase the amount of time you’re engaging the core muscles.
          5. Advanced: Try adding a roll into the exercise by engaging the core on your front and then rolling carefully on to your back with legs and arms above you. This will work your core muscles even further.

          5. Quadruped

          This move tightens your abdominal muscles and improves balance.

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          Quadruped
            image via popsugar.com
            1. Start on your hands and knees. Place your hands directly below your shoulders, align your head and neck with your back, and tighten your abdominal muscles.
            2. Raise your right arm off the floor and reach ahead. Stay in this position for 5 seconds. Lower your right arm and repeat with your left arm.
            3. Raise your right leg off the floor, making sure to use your muscles to maintain balance. Hold for 5 seconds and lower your leg to the floor. Repeat with the left leg.
            4. Beginner: Repeat full arm and leg movements 5 times each, raising the amount of time you hold positions to add a challenge.
            5. Advanced: Hold a weight in your hand for an added challenge or raise both the opposite arm and leg together to work the core muscles more.

            6. Abdominal Hold

            While it may be tough at first, this move will help you build strength in your core.

            abdominal-hold
              image via muscledose.com
              1. Make sure you have a sturdy chair.
              2. Sit tall on the edge of the chair and place your hands on the chair down beside you, holding on to the sides.
              3. Tighten your abs and gently lift your toes about 2-4 inches off the ground and lift your butt off the chair.
              4. Beginner: Hold this position for as long as you can — aim for 5 -10 seconds.
              5. Advanced: Try challenging yourself by holding for up to a minute or add a stable weight to your lap to create added resistance and work the abdominals even more.

              7. Side Crunches

              Side crunches as part of your core workouts are a good way of targeting your mid-section.

              jvjb5u20160227165722
                image via gym-inspiration.com
                1. Lie on your left side with your legs lying on top of each other.
                2. Bend your knees so that they are at a rough 90-degree angle.
                3. Begin by moving your right hand to your right ear with the elbow pointing up. Start to move up and over to the side slightly until you can feel the burn in your obliques. Repeat on opposite the side.
                4. Beginner: Do 10 reps 3 times on both sides, increasing as you feel ready to to keep your abs challenged.
                5. Advanced: Try these advanced side crunches to get an extra burn.

                8. Using a Stability Ball

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                  Simple exercises using a stability ball can activate twice as many core muscles as classic belly toners like crunches and sit-ups, so it’s well worth investing one.

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                  For beginners, this core workout is a really great introduction to using a stability ball. Incorporate this into the rest of the workout or pick and choose certain exercises if you have time constraints:

                  This is great for more advanced stability ball exercises, working your core to the maximum:

                  Tips When Doing Your Core Workouts

                  • Write down a schedule of your workouts as this will help you to keep your motivation high. Start with a weekly or monthly timetable of each daily workout you do. Make sure you show exactly how many reps you will do for each exercise and show a progression throughout the week or month by adding weights and intensity.
                  • Be aware of your limits — if you feel pain at any stage, then stop the exercise immediately. Start easy and work your way up as this will make the workouts a lot more beneficial and will help you to avoid injuries.
                  • Always drink plenty of water when doing workouts as you can get easily dehydrated.
                  • Talk with your doctor if you suffer from back pain or are pregnant as these exercises may not be suitable.

                  Featured photo credit: Jonathan Borba via unsplash.com

                  More by this author

                  Samantha Aloysius

                  Samantha is an everyday health expert with a background in International Public Health and Psychology.

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                  Last Updated on October 4, 2021

                  5 Best Exercises for Weight Loss at Home

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                  5 Best Exercises for Weight Loss at Home

                  With the lines of work and home becoming increasingly blurry, it’s no wonder why we struggle to find the time to prioritize our health. Particularly with weight loss, it’s often difficult to manage the ever-present constraints around work, children, time to exercise, and the feeling of exhaustion at the end of the day.

                  Taking the effects of stress and the rise of remote work and work-from-home situations, we need to be far more tactical in our weight loss pursuits. Quite often, these exercises for weight loss at home aren’t even fitness-related.

                  Firstly, let’s look at a standard day in the life of a busy professional or parent to really understand the battlefield in which we need to operate.

                  We all have 24 hours in a day to work with. Knowing how we spend that 24 hours is crucial when learning where time will be best spent for our weight loss journey. Setting unrealistic expectations can be a quick way to end up back at square one.

                  • Sleep: 8 hours (parents, if you’re lucky)
                  • Work: 8 hours (sometimes more)
                  • Children: 2 to 4 hours (includes pickups, drop-offs, and play)
                  • Meal Preparation: 1 hour (at a minimum)
                  • Household Activities: 1 to 2 hours (because someone’s got to do it, right?)
                  • Total: 20 to 22 hours

                  Taking into account that switching between tasks takes time and cognitive space, we can start to understand why people just want to sit and scroll through social media at the end of a day. We also haven’t factored in the work commute if you have to report to the office.

                  Just realized you now have minimal time to yourself? This might start to explain why you struggle to gain momentum in your weight loss journey. Let’s work out how to take back the initiative:

                  • Automate – Are there any tasks you can automate? If you’re fortunate enough to be gainfully employed, maybe it’s time to hire a cleaner or have ready-made meals delivered to your door. It doesn’t have to happen every night, but removing the decision of “what’s for dinner?” can be a great way to reduce stress and free up brain space and time.
                  • Optimize – If you’re time-poor with kids, it’s time to optimize your activities. Turn screen time into playtime outdoors, and get them to join in on your activities. If your children are old enough, it might be time to start offering pocket money for chores and meal preparation. This strategy helped me stay fit as a single parent. By getting out and active with my son, I doubled my return on investment by staying fit and enhancing my relationship.
                  • Eliminate – We’re only human. Sometimes, we simply have too much on our plate due to our high expectations. Take a look through your daily tasks and work out what can be removed.

                  Now, go through this exercise yourself. What potential spare time do you have to work with? If the answer is none, you might want to keep reading.

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                  Exercise Selection: It’s Not All About the Burn

                  No equipment? No problem.

                  So, we’re finally tracking the elements that matter. It’s time to start leveraging exercise to accelerate our weight loss journey. Alongside focusing on individual exercises that help with weight loss at home or caloric expenditure, we’re going to focus on another method to help keep you consistent and accountable for the long term: interest.

                  Interest has been linked as one of the key motivating factors to maintain consistency towards a goal. By choosing a form of exercise that your body and mind can enjoy, your chances of weight loss success are far greater.

                  Here’re the 5 best exercises for weight loss at home:

                  1. Low-Intensity Interval Training (LIIT)

                  Maybe the body isn’t what it used to be, and intense forms of training simply just aren’t safe anymore. Also considering the body’s response to stress, it might be in our very best interest to choose low-intensity activities that we can repeat daily.

                  Mobility and movement flows have risen in popularity in recent years. This form of exercise focuses on restoring range of motion (ROM), improving stability, and returning people to activity. Some exercise options include:

                  • Quadruped Rocks
                  • Frog Stretch
                  • Hip Prying
                  • Scapula Push-ups
                  • Hindu push-ups

                  Below is a 10minute warm-up flow that shows you how to put all of this together:

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                  2. Yoga

                  Yoga is another perfect example of LIIT methodology that can be advanced as your ability improves. Focusing on mobility, stability, and range of movement using only your body weight, it’s a perfect entry-level activity for those that may have lost their way on their weight loss journey.

                  3. Calisthenics

                  Strength training at home can be difficult when you lack equipment or experience. An obvious path to building strength at home is calisthenics. Starting with just the following basic bodyweight movements:

                  You can begin your journey with no equipment and build to quite an advanced level. Here are five movements you can look to master over time are:

                  Depending on your ability, choose movements that allow you to progress safely over time. There is also gymnastics-based training you can move towards if your body is ready for a more demanding form of training.

                  4. Aerobic Exercise

                  Another underrepresented form of exercise, aerobic exercise is often overlooked for its sexier counterparts like strength and HIIT. With the prevalence of obesity nearly tripling between 1975 and 2016 and the major cause in adults being cardiovascular disease, it makes sense to focus on activities that improve cardiovascular or heart health.

                  Another benefit is that it can be as simple as getting your steps in, going for a swim, or going for an easy ride or run. Phil Maffetone pioneered the Maximum Aerobic Function (MAF) Method that almost anyone can adopt regardless of fitness level and experience.[1]

                  Here’s a 30-minute session of aerobic exercises you can try:

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                  5. High-Intensity Interval Training (HIIT)

                  High-intensity interval training is a great way to elevate the heart rate and get the endorphins flowing. It can also be super time-effective, giving you a great bang for your buck. Try sequencing some of the movements and exercises above together with minimal rest to keep your heart rate elevated. Be sure to select movements that suit your current level of fitness and ability.

                  Here’s a HIIT workout that takes little time and is suited for any level:

                  Chipper 60

                  Complete all reps of every exercise for time. Exercises can be done in any order and repetitions to complete the workout.

                  If you can’t do jump squats, regress to normal squats, and don’t be afraid to change the leg raises to a 60-second plank if you need to. Finish up with some light stretching or foam rolling.

                  What Also Matters: Sleep, Stress, and Stimulants

                  Sleep, stress, and stimulants, also known as the hamster wheel of death. Tracking these elements gives us the power to finally stop relying on our ever-depleted stores of discipline and motivation to get the job done. It will also highlight the self-destructive habits that sabotage your weight loss journey.

                  Simply put, stress affects stimulants, sleep affects stress, and the vicious cycle continues.

                  Sleep

                  Are you getting enough sleep? It’s well documented that sleep is an important factor in weight loss and recovery.

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                  “Restricted sleep and poor sleep quality may lead to metabolic disorders, weight gain, and an increased risk of obesity and other chronic health conditions.”[2]

                  Start this journey by tracking how much sleep you’re getting. Certain wearables can also track the amount of movement and time you spend awake or in lighter sleep cycles. Getting enough time in REM or deep sleep is critical for weight loss.

                  Stress

                  We don’t need to be fancy. A simple daily measurement out of ten indicates how much stress we think we are under. Using this number, we can observe the effects that sleep, stimulants, and exercise have on our stress levels, allowing us to deploy the right strategy for our weight loss goals.

                  Stimulants

                  Stimulants can be classified as anything we put in our mouths. Tracking calories, alcohol, and caffeine is a great way to observe, predict, and avoid trends or at-risk periods of overeating and destructive behaviors. Tracking this is aligned with how well we sleep, and our stress response gives us enough information to start forming better weight loss habits.

                  Work to identify the trigger, observe the response, and then look to adjust.

                  Final Thoughts

                  Whether you’re fighting fit or returning to activity, the best exercises for weight loss at home are the ones that you can do day in day out that you enjoy. Think of exercise for weight loss as we do for compound interest. Consistently and regularly making deposits may not show immediately, but with time, they give you the momentum you need to reach your goals.

                  Featured photo credit: Olivia Bauso via unsplash.com

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                  Reference

                  [1] PhilMaffetone: Maximum Aerobic Function
                  [2] SleepFoundation.org: Why is sleep so important to weight loss?

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