Advertising
Advertising

Last Updated on April 2, 2020

8 Core Workouts You Can Easily Do At Home

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

Advertising

1. Plank

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

a22fd505_Core-Elbow-Plank.xxxlarge_2x
    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.

      Advertising

      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.

          Advertising

          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

                20100615-lose-last-10-pounds-8-600x411

                  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.

                  Advertising

                  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.

                  8 Best Essential Oils for Stress Relief best probiotics for women 10 Best Probiotics for Women for Urinary and Digestive Support 10 Best Kombucha Brands To Improve Gut Health 21 Best Vegan Snacks for The Afternoon Slump 10 Best Fitness Trackers to Improve Your Health

                  Trending in Physical Strength

                  1 Does Keto Weight Loss Diet Plan Actually Work? 2 10 Best Healthy and Natural Weight Loss Supplements 3 How to Find Weight Loss Meal Plans That Work for You 4 Intermittent Fasting Diet for Beginners (The Complete Guide) 5 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious

                  Read Next

                  Advertising
                  Advertising
                  Advertising

                  Last Updated on September 28, 2020

                  The Pros and Cons of Working from Home

                  The Pros and Cons of Working from Home

                  At the start of the year, if you had asked anyone if they could do their work from home, many would have said no. They would have cited the need for team meetings, a place to be able to sit down and get on with their work, the camaraderie of the office, and being able to meet customers and clients face to face.

                  Almost ten months later, most of us have learned that we can do our work from home and in many ways, we have discovered working from home is a lot better than doing our work in a busy, bustling office environment where we are inundated with distractions and noise.

                  One of the things the 2020 pandemic has reminded us is we humans are incredibly adaptable. It is one of the strengths of our kind. Yet we have been unknowingly practicing this for years. When we move house we go through enormous upheaval.

                  When we change jobs, we not only change our work environment but we also change the surrounding people. Humans are adaptable and this adaptability gives us strength.

                  So, what are the pros and cons of working from home? Below I will share some things I have discovered since I made the change to being predominantly a person who works from home.

                  Pro #1: A More Relaxed Start to the Day

                  This one I love. When I had to be at a place of work in the past, I would always set my alarm to give me just enough time to make coffee, take a shower, and change. Mornings always felt like a rush.

                  Now, I can wake up a little later, make coffee and instead of rushing to get out of the door at a specific time, I can spend ten minutes writing in my journal, reviewing my plan for the day, and start the day in a more relaxed frame of mind.

                  Advertising

                  When you start the day in a relaxed state, you begin more positively. You find you have more clarity and more focus and you are not wasting energy worrying about whether you will be late.

                  Pro #2: More Quiet, Focused Time = Increased Productivity

                  One of the biggest difficulties of working in an office is the noise and distractions. If a colleague or boss can see you sat at your desk, you are more approachable. It is easier for them to ask you questions or engage you in meaningless conversations.

                  Working from home allows you to shut the door and get on with an hour or two of quiet focused work. If you close down your Slack and Email, you avoid the risk of being disturbed and it is amazing how much work you can get done.

                  An experiment conducted in 2012 found that working from home increased a person’s productivity by 13%, and more recent studies also find significant increases in productivity.[1]

                  When our productivity increases, the amount of time we need to perform our work decreases, and this means we can spend more time on activities that can bring us closer to our family and friends as well as improve our mental health.

                  Pro #3: More Control Over Your Day

                  Without bosses and colleagues watching over us all day, we have a lot more control over what we do. While some work will inevitably be more urgent than others, we still get a lot more choice about what we work on.

                  We also get more control over where we work. I remember when working in an office, we were given a fixed workstation. Some of these workstations were pleasant with a lot of natural sunlight, but other areas were less pleasant. It was often the luck of the draw whether we find ourselves in a good place to work or not.

                  Advertising

                  By working from home we can choose what work to work on and whether we want to face a window or not. We can get up and move to another place, and we can move from room to room. And if you have a garden, on nice days you could spend a few hours working outside.

                  Pro #4: You Get to Choose Your Office Environment

                  While many companies will provide you with a laptop or other equipment to do your work, others will give you an allowance to purchase your equipment. But with furniture such as your chair and desk, you have a lot of freedom.

                  I have seen a lot of amazing home working spaces with wonderful sets up—better chairs, laptop stands that make working from a laptop much more ergonomic and therefore, better for your neck.

                  You can also choose your wall art and the little nick-nacks on your desk or table. With all this freedom, you can create a very personal and excellent working environment that is a pleasure to work in. When you are happy doing your work, you will inevitably do better work.

                  Con #1: We Move a Lot Less

                  When we commute to a place of work, there is movement involved. Many people commute using public transport, which means walking to the bus stop or train station. Then, there is the movement at lunchtime when we go out to buy our lunch. Working in a place of work requires us to move more.

                  Unfortunately, working from home naturally causes us to move less and this means we are not burning as many calories as we need to.

                  Moving is essential to our health and if you are working from home you need to become much more aware of your movement. To ensure you are moving enough, make sure you take your lunch breaks. Get up from your desk and move. Go outside, if you can, and take a walk. And, of course, refrain from regular trips to the refrigerator.

                  Advertising

                  Con #2: Less Human Interaction

                  One of the nicest things about bringing a group of people together to work is the camaraderie and relationships that are built over time. Working from home takes us away from that human interaction and for many, this can cause a feeling of loss.

                  Humans are a social species—we need to be with other people. Without that connection, we start to feel lonely and that can lead to mental health issues.

                  Zoom and Microsoft Teams meeting cannot replace that interaction. Often, the interactions we get at our workplaces are spontaneous. But with video calls, there is nothing spontaneous—most of these calls are prearranged and that’s not spontaneous.

                  This lack of spontaneous interaction can also reduce a team’s ability to develop creative solutions—there’s just something about a group of incredibly creative people coming together in a room to thrash out ideas together that lends itself to creativity.

                  While video calls can be useful, they don’t match the connection between a group of people working on a solution together.

                  Con #3: The Cost of Buying Home Office Equipment

                  Not all companies are going to provide you with a nice allowance to buy expensive home office equipment. 100% remote companies such as Doist (the creators of Todoist and Twist) provide a $2,000 allowance to all their staff every two years to buy office equipment. Others are not so generous.

                  This can prove to be expensive for many people to create their ideal work-from-home workspace. Many people must make do with what they already have, and that could mean unsuitable chairs that damage backs and necks.

                  Advertising

                  For a future that will likely involve more flexible working arrangements, companies will need to support their staff in ways that will add additional costs to an already reduced bottom line.

                  Con #4: Unique Distractions

                  Not all people have the benefit of being able to afford childcare for young children, and this means they need to balance working and taking care of their kids.

                  For many parents, being able to go to a workplace gives them time away from the noise and demands of a young family, so they could get on with their work. Working from home removes this and can make doing video calls almost impossible.

                  To overcome this, where possible, you need to set some boundaries. I know this is not always possible, but it is something you need to try. You should do whatever you can to make sure you have some boundaries between your work life and home life.

                  Final Thoughts

                  Working from home can be hugely beneficial for many people, but it can also bring serious challenges to others.

                  We are moving towards a new way of working. Therefore, companies need to look at both the pros and cons of working from home and be prepared to support their staff in making this transition. It will not be impossible, but a lot of thought will need to go into it.

                  More About Working From Home

                  Featured photo credit: Standsome Worklifestyle via unsplash.com

                  Reference

                  Read Next