Staying physically fit is a major concern for everyone, and home workouts for core are very important for every age group. Some prefer going to the gym whereas some prefer working out at home. Modern technology and the availability of different types of equipment have made home workouts more convenient.
Getting the desired body requires a lot of hard work and dedication. Offering some time for exercising at home on a day-to-day basis will help you to stay in shape. In addition, it will save you the time for going to and fro a gym.
Moreover, if you do not have time to go to the gym, working out at home is the best option. It not only helps in achieving the desired body but also helps in staying healthy and fit.
Benefits Of Workout
Working out is known to have many benefits on our physical as well as mental health. It boosts confidence in an individual, which has a great impact on the personality.
Let us take a look at some of the well-known benefits of working out:
- Working out regularly helps to fight against many chronic diseases.
- It is known to lower blood pressure which improves the heart health
- It increases the level of energy within an individual
- It helps in promoting better sleep
- Increases the core strength
- Helps in controlling weight
- Improves mood and helps fight depression and anxiety
Benefits Of Working Out At Home
Most people find it difficult to take out their time for the gym due to their hectic schedules but want to stay fit. Home workouts are the perfect alternatives for them.
Some people tend to become lazy when it comes to working out at home, but with proper dedication and hard work, one can achieve desirable results within the four walls of their house.
Several workouts can be done at home simultaneously, with or without the need for equipment. Some include full-body workouts, leg workouts, core workouts, workouts for shoulder blades, abs exercises, exercises for the lower body, and so on.
Let us take a look at some of the benefits of working out at home over the gym
1. Saves Money
Going to a gym requires the payment of a bulk amount of money every year. It has been seen that due to work pressure, more than 50% of people are unable to the gym regularly but keep paying the money. This wastage of money can be saved by working out at home.
2. Saves from Serious Injuries
There have been several instances of many people getting injured in the gym by lifting heavy equipment. Doing free hand exercises or using lightweight equipment at home will help reduce the risk.
Benefits Of Core Workout
Core exercises are important for the complete fitness program. People often tend to ignore core exercises and keep their focus on sit-ups and push-ups. Core exercises strengthen the muscles around the trunk and the pelvic floor muscles.
It is also known to improve the stability and balance of our bodies. It also tones the abs and makes it easier to perform other activities. The best part about these exercises is that it does not require paying regular visits to the gym and can be carried out easily in the comfort of our homes.
Our abdominal wall is made up of multiple muscles. The rectus abdominis is the one that is related to the abs. It is situated in the outermost and runs in a vertical motion with the abdominal walls. The innermost muscle of the abdominal wall is the transverse abdominis which is the closest to the spine.
The external obliques are the ones that run along the side of the torso. There are a set of other muscles, collectively known as the core, that helps us in moving, bending, and lifting heavy objects without getting hurt.
Finding the best abs exercises does not require doing anything complicated. It does not even require going to the gym. Abs workouts can be easily done at home without the use of any equipment as well.
Adding some of these workouts at the end of your workout routine can help in improving your core strength.
Below are some of the moves and exercises suggested by some renounced workout experts and conditioning specialists from New York City.
12 Benefits Of Home Workouts For Core
This is one of the most popular core strengthening exercises. It improves the posture and strengthens the muscles of the back, shoulders, neck, abs.
As shown in the picture above, the palms should be placed flat on the ground with a distance of hands shoulder-width, and the shoulders should be exactly above the wrists. The legs have to be extended behind, and the foot’s hip width should be maintained. Hold in there for a couple of seconds.
This is the very famous plank position which is often referred to as the push-up position.
2. Forearm Plank
This is another form of plank workout.
It is quite similar to the previous plank position. In this exercise, everything remains the same. The body is stretched out in a straight line. The only difference is the forearm is placed flat on the floor.
The legs are extended behind, which helps in engaging the entire core. Hold in for some seconds are you will be done with another great exercise.
3. Lateral Plank Walk
This is again very similar to the previous two exercises.
The starting position is the high plank position (also known as the push-up position) with the palms flat on the floor, with arms straight and legs extended backward.
In the first repetition, you need to move to your right by taking a step with your right arm and right foot, followed by your left arm and left foot. A set of repetitions is to be done in one direction, followed by the opposite side.
4. Bird Dog Crunch
This is an exercise that helps in strengthing the lower body. It engages the external obliques of the abdominal walls that help in providing stability and improves the posture.
The starting position is placing the hands and knees in the tabletop position with the wrists under the shoulder and the knees stacked under the hips.
The right arm is extended forward while keeping the back flat while the hip stays in line with the wall. The right elbow and left knee have to be drawn in the center of your body. The movement is to be reversed while extending the arm and the leg back out. You can also go for reverse crunch.
After doing some numbers as one set, continue the same with the other arm and leg.
5. Plank With Spinal Rotation
This is yet another exercise that falls in the category of different types of planks.
The starting position is the plank position with the palms flat, with the shoulders being directly above the hips and legs extended backward. Place the feet hip-width apart.
The entire body is to be rotated to the right into a side plank so that the right shoulder gets stacked above the right wrist and the left hand extended towards the ceiling. Make sure to check that your knees are not bent. Hold on for a second before returning to the start.
6. Forearm Plank Rock
This exercise is another member of the plank family.
The starting position is again the plank position with the forearms flat on the floor with the right elbow and left elbow directly below the shoulders, the hands facing forward, making the arms parallel and the legs straight behind.
You need to engage your core muscles, butt, and quads at the same time by tucking in the tailbone.
Push your entire body forward by a couple of inches in such a way that the shoulders go past the elbows and then push back a few inches.
This involves the core muscles, including the rectus abdominis, the transverse abdominis, internal and external obliques.
Always make sure to keep the core engaged for getting stronger core strength.
7. Mountain Climbers
Mountain Climber is very famous among the core workout techniques.
All these core exercises help strengthen the core muscles, the lower back, the hips, and the abdomen. This exercise is great in providing stability and better balance.
The starting position includes the high plank with the palms on the floor, shoulder-width apart with the shoulders right above the wrists, the legs straight behind, and the core engaged.
Slowly pull the right knee by a few inches towards the chest and then back to the starting position, followed by the left knee. Again return to the starting position. Always keep your abs engaged and your core tight.
The faster you move your legs, the harder it becomes, which helps build and strengthen several muscle groups.
8. Side Plank
Another plank exercise is the side plank, which is highly recommended for getting a strong core.
Initially, you need to focus the weight of your upper body on your right side and lie with your right shoulder just above your right hand.
Keep your left foot on top of the right foot. With the legs raised, slowly extend your left arm towards the ceiling. Repeat this step similarly with the left shoulder balancing your left side.
Hold in there for a few seconds.
This core workout helps engage the lower abs, the external obliques, the rectus abdominis, the transverse abdominis, and the shoulder blades as the arms are fully extended.
9. Leg Lifts
Leg lifts target the stomach muscles, which provides balance and is a great way to engage your core.
Lie on your back with your face up. You can place your hands on the ground or on your hips to gain extra support. Slowly and gently lift hips and legs in a straight line and bring them near your face. Continue lifting until they are vertical.
Keeping the legs together, slowly lower them and get back to the starting position.
10. Bicycle Crunch
Lie on your back with your face upwards and keep your legs in a tabletop position. Knees bent at 90 degrees are expected. Your hands should be placed behind your back with the elbows turned in such a way that it points out to the sides.
Bring your right elbow to the left knee and then go back to the starting position. Then bring your left elbow to your right knee and again go back to the initial position. Keep straightening your right leg and the left leg at the same time.
Continue this for some time until you feel tired. Bicycle crunch helps in achieving a stronger core and is known to improve body forms.
11. Single-Leg JackKnife
Lie on your back with your feet flat and your hands resting on the ground.
Engage your core and bring your left hand to touch the toes of your right foot. This will lift your back by a few inches and will bring you to a half-seated position.
Repeat the same on the left side by lifting your right hand and bringing it to touch your left foot. Make sure to notice that knees bent do not take place. You can even do the exercise on this posture.
This again helps in engaging the stomach muscles along with the transverse abdominis and the rectus abdominis, which helps in improving the body forms.
Doing this exercise regularly helps in gaining a strong core and also boosts six-pack abs.
Lie down on your back in a straight line with your right arm and left arm overhead.
Slowly lift your right leg and left leg together, with your toes pointing upwards, and bring them closer to your hands while lifting your upper body with arms extended forward. Get to the initial position back again.
Continue this step for a couple of minutes. Always keep your arms extended, and make sure to avoid knees bent to get your desired strong core.
Taking out time for doing all these home workouts for core daily. It will give you your desired body and make you fit, and help you manage your weight. You will then be able to share your fitness journey with others, inspiring them to get fit.
Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.