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Published on July 18, 2019

11 Best Core Strengthening Exercises to Do At Home

11 Best Core Strengthening Exercises to Do At Home

No matter where you are in your fitness journey, chances are you wouldn’t mind a little more definition in your midsection.

Whether you have a six pack or a beer belly, those abs could probably be a little bit sharper. Not to mention developing better core strength is hugely important when it comes to improving your overall strength and athleticism, as well as protecting you from injuries.[1]

The good news? Your abs and core muscles can handle a lot of training.

While most of your muscle groups do best with just two training sessions per week,[2] you can hit your abs every other day to great effect. You don’t even have to leave the house!

Here’s my guide to the 11 best core strengthening exercises you can do at home with no equipment.

1. Planks

Let’s start with the mother of all core-strengtheners, the plank.

Planks not only work your abs and obliques, they challenge those core muscles deep inside your body that help promote stability and power. They can also reduce back pain and improve your balance and posture.

Get down into pushup position, feet behind you, hands under your shoulders. Lock out your arms and legs, squeeze your core muscles, and hold your body stiff (like a plank!) for as long as you can.

For a more challenging variation, try a forearm plank with your arms out in front you. Lay your forearms on the ground for support, with your elbows under your face rather than aligned with your shoulders.

2. Side Planks

To hit your obliques even harder, try this challenging variation: the side plank.

From plank position, rotate onto one side. Prop yourself up on your elbow and one foot with your body straight and stiff.

Don’t forget to squeeze your core as you hold this position for as long as you can.

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Switch sides and repeat to avoid creating muscle imbalances.

3. Reverse Crunches

The regular stomach crunch is a fine exercise, but when it comes to abs and core strength, you’ll want to opt for moves that are a lot more challenging.

When you can crank out 50 crunches without a problem, it’s probably time for something new.

The reverse crunch packs a wallop for your lower abs and can be done anywhere, anytime, just like the standard crunch.

Lay on your back with knees bent in crunch position. Place your hands flat on the ground by your side and lift your pelvis, bringing your knees up toward your face, then back down again.

Engage your lower ab muscles to do the work, not your back. Repeat for a few sets of 12-20 reps.

4. Flutter Kicks

The lower abs are a problem area for a lot of people, so we’ll want to work them hard.

If that sounds like you, flutter kicks are just what the doctor ordered.

Lay flat on your back in leg raise position, hands at your sides or pressed into the floor. Raise your legs together about 6 inches off the floor, then alternate lowering one and raising one a few inches in rapid succession.

It should look like you’re kicking the air, and it should give you quite a burn in your abdominal area.

5. Arms High Sit-Ups

Imagine a crunch, but way harder!

Lay down on the ground in sit-up position, knees bent, feet flat on the floor in front of you.

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Raise your arms up to the sky and keep them elevated as you perform a few sets of sit-ups.

Engaging your arms in this way makes the move extraordinarily difficult and taxing. You’ll get a lot more mileage out of this move versus traditional crunches.

6. L-Sits

The L-Sit is outrageously difficult to perform well, but if you can build your strength here, the benefits are phenomenal.

To perform an L-Sit, you’ll need a stable surface to press off of. You can do them on the floor, but it’s a little easier if you can elevate yourself on a pair of dumbbells, two sturdy chairs, or a similar apparatus.

Sit on the floor with your legs out in front of you. Lock your arms in place at your sides, palms on the ground or surface, and press. Bring your legs into the air, perpendicular to your upper body, using the tension from your locked arms.

Hold this position as long as possible for an intense strength building workout.

7. Stomach Vacuums

And now for something different!

It’s easy to work your front-facing abdominal muscles, but there is another muscle group in your core that’s frequently overlooked: The transverse abdominis.

This muscle isn’t visible through your skin, but it’s incredibly important in stabilizing your body, creating good posture, and holding your belly in tight to your spine.

To strengthen this muscle and get a flatter stomach, try stomach vacuums.[3]

Standing straight and tall. Exhale all of the air out of your body and simultaneously pull your belly in tight. Imagine sucking your belly button back into your spine.

You’ll feel the transverse abdominis engage. Hold as long as possible, rest and then repeat.

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8. Star Planks

Planks are too effective to not utilize multiple variations of them in your routine.

The star plank engaged similar muscles to the traditional plank, but is a lot harder to hold for time.

From the push-up or standard plank position, walk your feet out wide and your hands, as well.

Your body should form an X position. Elevate your core off the ground, squeeze tight, and hold for as long as possible.

9. Boat Pose

Yogis know all about core strength, so if you want a tighter tummy, you should take a page out of their playbook.

Boat pose is an extremely difficult isometric hold that builds exceptional balance and core power.

Star in sit-up position. Crunch yourself up toward your knees, then lift your feet off the floor until they’re about level with your face. Balance on your butt, squeeze your core, and hold this position as long as you can.

Your body should form a V with the only point of contact being your butt on the ground. Holding boat pose should be extraordinarily challenging!

10. Mountain Climbers

Ab work alone won’t shred stomach fat. But when you combine abs and cardio, that’s when you’re onto something magical.

Mountain climbers fit the bill if you’re looking to blast your core and also work up a good sweat.

Get down into plank position. With your arms locked and your body tight, drive one knee at a time off the floor, up toward your chest, and then back to its original position. Repeat in quick succession.

It should look like you’re climbing a hill, and it should exhaust you in a matter of seconds!

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11. Russian Twists

Finally, let’s give the obliques a little more love.

Get down into sit-up position and perform a crunch toward your knees. From here, lean back so your torso is at a 45 degree angle to the floor, clasp your hands in front of you, and twist side to side in rapid succession.

You’ll feel your obliques engage after just a few reps.

For a more difficult variation, lift your feet off the floor similar to boat pose while perform the move, or perform the twist using a heavy medicine ball for added resistance.

The Bottom Line

The biggest piece of the puzzle when it comes to six-pack abs is a low body fat percentage. That’s best accomplished by sticking to a smart diet and building your fully body strength.

However, if you want to improve your athleticism, overall strength, or even your longevity, you can afford to work your abs a bit more frequently — 3-4 times per week is perfect.

If you hit them hard enough, you’ll probably see some great improvement in definition as well!

Cranking out endless crunches is one way to go about core training, but there are so many better and more challenging moves you can try without ever having to leave your living room.

Give them a shot!

Featured photo credit: Luis Quintero via unsplash.com

Reference

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Evan Porter

Fitness Enthusiast, Expert Researcher, and Full-Time Dad. Author and owner of The Trusty Spotter and Dad Fixes Everything.

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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