If you’re trying to strengthen your core (and yes, maybe even some abs), these simple exercises will help you get there—all from the comfort of your home!
Why strengthening your core matters
Your core is much more than just your abs—it includes your chest, abdomen, pelvis, and back. A strong core improves balance, posture, and overall stability, making everyday movements easier and more controlled. Plus, it supports everything from weightlifting to cardio. So whether you’re an athlete or just looking to stay active, core strength is key. Here’s a set of exercises that hit all the right spots
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Spider-man plank
Start in a plank position on knees, resting on your forearms. Brace core and lift knees off floor into full plank. Without lifting hips, bring right knee towards right elbow, returning to starting position. Repeat on the other side. Do 10-20 reps.
@acjosephfitness Spiderman planks very effective for working your abs and obliques give it a try🚨 #core #abs #plank #fyp #viral
Butterfly crunch
Lie on your back with legs bent and soles of feet together. As you exhale, lift head and shoulders off the floor and reach towards your feet. Inhale to return to the floor. Depending on the mobility of your spine, you might be able to sit up and touch your toes. Return slowly to the floor. These are challenging, so aim to do five to 10 reps.
Weighted side bends
Stand feet shoulder-width apart with a dumbbell in your right hand and your left hand behind your head. As you inhale, bend to the right as far as you can without twisting. Pause, then return to the starting position with your exhale. Repeat 10 times, then switch to the left side.
@lisafiitt
Hip roles
Lie on your back, legs in tabletop position, arms by your side. Keep knees and thighs together. As you inhale, slowly move legs to the right, pause, then exhale to return to centre. Keep shoulders on the floor and try not to grip with arms. Repeat on the other side. Do 10 reps slowly.
Dead bugs
Lie on your back with legs in tabletop position, shins parallel to the floor. Arms are above the chest, with palms facing. As you exhale, pull belly button to the floor and extend one leg and the opposite arm above your head. Pause. Inhale to return to start. Repeat with the other arm and leg. Do 10 reps slowly in total.
@bandbar Replying to @aging is a privilege should this be a series?? #deadbugexercise #deadbug #athomecoreworkout #exerciseathome #coreexercisesforwomen #abexerciseathome #abexercisesforbeginners
Sprinter crunch
Lie on your back, legs extended, arms overhead. As you breathe out, sit up, drawing one knee in towards you and clap underneath. Return much slower towards the floor. Repeat using the other leg. Do 10-20 reps.
Hollow hold
Lie on your back, hands cupped behind your head, feet flat on the floor. Lift head and shoulders off the floor first, then engage your tummy muscles. Raise your feet slightly off the floor and hold. Take care to push your ribcage down towards the hips and breathe. Start with 10 seconds, then rest and repeat twice. Build up to 30 seconds.
@wickylifts hollow body hold progressions ☕️ one of the staple pieces to build a strong core for calisthenics. this exercise can be difficult if you are just starting out. always engage your core when doing each progression, don’t just lay flat there haha😅 You can work your way up to a fully elongated hollow body hold by using progressions. There are many ways to progress but one way you could do it is by picking the progression that you can hold for 10 seconds before struggling and work your way up to 30 seconds before moving onto a more dififcult progression. Hope that helps 🙂 #calisthenics #calisthenicstips #corestrengthening #gymtips #gymmotivation #calisthenicsbeginner #calisthenicsmotivation
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Featured Image: Canva Pro Stock Images
A version of this article was first published in the July 2024 issue of Woman&Home Magazine.
