Core Exercises to Do at Home

Are you embarking on a fitness journey? Many people put a lot of energy into weightlifting and cardio exercises in an effort to become more fit. They often overlook an integral aspect of developing a strong and fit body which can be accomplished by doing core exercises. Strengthening your core muscles should play an important role in enhancing your overall health and fitness. Below, we take a look at the benefits of core exercises and routines for core exercises at home that you can use to get started with your fitness journey.

Benefits of Core Exercises

There are many benefits to building a stronger core. These include:

Improved Posture

A strong core provides the foundation for good posture. When you perform the home core exercises outlined below, you will engage the muscles around the spine. These include those around your belly and back. These muscles are important for supporting your upper body. Stronger core muscles will help you maintain proper alignment and good posture. You will reduce your risk of suffering back pain and discomfort.

Enhanced Balance and Stability

Strong core muscles will also help to improve your balance and stability. You will be better able to perform everyday activities and workouts with greater efficiency and more safety. This is particularly important as we age as it will help to prevent falls and injuries.

Injury Prevention

A robust core is a natural shield against injuries. This is true especially when participating in activities involving twisting or sudden movements. By keeping your spine stable, core exercises contribute to injury prevention during both sports and daily activities.

Core Exercises To Do At Home

Before you rush into doing hundreds of crunches, it is important to understand that the core consists of various muscles, each of which plays an important role in core stability. Below we provide a guide for core exercises at home that work on all muscle groups in your core.

Beginner Core Exercises

• Plank: Start with a basic forearm plank and hold this for 20 to 30 seconds. Increase the duration gradually.
• Bicycle Crunches: Lie on your back with your hands behind your head. Alternate bringing your knees to your chest while twisting your torso to bring the elbow to the opposite knee.
• Bird-Dog: While on your hands and knees, extend your right arm and left leg out and bring them back by touching the elbow to the knee and repeat. Do 10 to 12 repetitions and change sides.

Advanced Core Exercises

• Russian Twists: Sit on the floor, bend your knees slightly, and lean back slightly. Rotate your torso side-to-side touching the floor on each side with your fingertips. You can hold onto weights to increase the intensity of the exercise.
• Leg Raises: Lie on your back with your legs stretched out. Lift both legs up to 90 degrees with your torso and lower them slowly to the ground. Repeat the motion holding your core tight all the time. You can increase the intensity of the exercise by holding your legs at 45 degrees for 60 seconds.

Tips for a Stronger Core

If you want to strengthen your core, apply the following tips:

Use Proper Form

Pay attention to your form during core workouts. Focus on control and engaging your core rather than the number of repetitions or speed. It is better to perform a few reps, slowly and controlled, rather than move quickly through the exercises. You will have better results when you perform each rep with the proper form.

Consistency

Be consistent with your workouts. Have regular workouts and gradually progress with intensity. You should approach core workouts with a long-term view. You will only see results if you remain consistent.

Consult an Expert

A fitness trainer can help you get even better results by providing you with a personalized workout plan. The professionals at Zenrock Fitness are committed to helping you lead a well-balanced and healthy lifestyle and believe one-on-one training is the key to your success.