You Don’t Need Equipment For These Core Exercises

Build your core from your the leisure of your own home!

The core is the most used muscles in our body. Our core is used in almost every action we do. In walking, standing, sitting, running and especially while doing physical activities like playing sports, our core gets engaged.

Since our core is used in almost all activities, it is advisable to keep them strong.

A very point to note is core muscles are much more than abs or abdominal muscles. The core is a group of many muscles in our stomach, lower back and hip areas. These muscles function together to bring out stability in our spines.

Here’s a guide to performing effective core exercises without any fancy equipment :

 1)Plank (own body weight):

Plank is an exercise for the core that requires you be on your forearms with your legs stretched out with just your toes on the ground. Your heels should be in the air. Your body should be in a straight line and parallel to the ground. This is very important. If you do not do this correctly, you’ll not find any difference in your core strength.

Recommended Time: 30-45 seconds

Recommended sets: 2-3

For further guidance, you can watch this video. It will ensure that your form is correct:

2) Russian Twists:

This is very good to strengthen the core and even the side abdominal muscles. You start with sitting on the floor ( mat if you have) raise your legs to about a 30 degrees angle and start twisting from your torso on both sides.

You can do this with your legs placed on the ground too, but its more effective if your legs are at an angle. You should start feeling your core muscles getting worked out in just 10-15 repetitions.

Recommended repetitions: 50( 25 each side)

Recommended sets: 2

You can see how its done by clicking this link: 

3) Alternating heel touch:

For this exercise, you have to lie down on the floor and bend your knees. Once you have done that without lifting up your back or hips, you have to touch each heel with your hands.

So if you start from the right side, you touch your right heel with your right hand, come back to the neutral position and then do the same on the left side. This should be done quickly with no pauses.

Recommended repetitions: 50 (25 each side)

Recommended sets: 2-3

This video will show you exactly how it is done: 

4) Bicycle crunches:

This exercise is quite intense. Beginners do not get it in the first go at times as it does test one’s core strength quite a bit.

You start with laying down with your knees bent. Start with bringing your left elbow to your right knee. And then your right elbow to your left knee. When one knee comes towards you, the other leg should extend out.

This needs to be continuous and no pauses should be taken throughout one set.

Recommended repetitions: 30 (15 each side)

Recommended sets: 2

See the tutorial here to achieve the right form:  

5) Leg raises:

This is very good for the lower core muscles. You start with lying down flat on the ground. Place your hand on the side of your body.

Start by raising your leg up slowly, make sure your hip and lower back do not raise off the ground. Your legs should rise until they are perpendicular to the ground. Then slowly bring them down without your heels hitting the floor. Repeat

Recommended repetitions: 15-20

Recommended sets:2

In case of confusion, this video will guide you: 

Conclusion:

You do not require fancy equipment to strengthen your core. You only need determination and persistence.