12 Core Workouts at Home for Beginners

 

12 Core Workouts at Home for Beginners: Strengthen Your Abs and Improve Stability

Building a strong core is essential for overall fitness and functionality. Not only does a strong core improve posture and stability, but it also helps prevent injuries and supports everyday movements. In this article, we'll explore 12 core workouts that you can do at home, perfect for beginners looking to strengthen their abs and improve core stability.

1. Plank:

- Start in a push-up position, with hands directly under shoulders and body in a straight line.

- Hold the position for 30-60 seconds, engaging your core and avoiding arching or sagging.

- Repeat for 3 sets.

2. Bicycle Crunches:

- Lie on your back with hands behind your head and legs lifted, knees bent at 90 degrees.

- Bring opposite elbow towards opposite knee, while extending the other leg.

- Alternate sides in a pedaling motion, focusing on engaging your core.

- Aim for 15-20 reps on each side, for 3 sets.

3. Russian Twists:

- Sit on the floor with knees bent and feet flat, leaning back slightly.

- Hold a weight or medicine ball with both hands, and twist from side to side, touching the weight to the floor.

- Keep your core engaged throughout the movement.

- Perform 15-20 reps on each side, for 3 sets.

4. Bird Dog:

- Start on hands and knees, with wrists directly under shoulders and knees under hips.

- Extend right arm forward and left leg back, keeping hips and shoulders square to the floor.

- Hold for a few seconds, then return to starting position and switch sides.

- Aim for 10-12 reps on each side, for 3 sets.

5. Dead Bug:

- Lie on your back with arms extended towards the ceiling and legs lifted, knees bent at 90 degrees.

- Lower right arm and left leg towards the floor, keeping lower back pressed into the ground.

- Return to starting position and switch sides.

- Perform 12-15 reps on each side, for 3 sets.

6. Plank with Shoulder Taps:

- Start in a plank position, with hands directly under shoulders.

- Tap right hand to left shoulder, then return to plank position and tap left hand to right shoulder.

- Keep hips stable and core engaged throughout the movement.

- Aim for 10-12 taps on each side, for 3 sets.

7. Side Plank:

- Lie on your side with elbow directly under shoulder and legs stacked.

- Lift hips off the ground, forming a straight line from head to heels.

- Hold for 30-45 seconds on each side, for 3 sets.

8. Mountain Climbers:

- Start in a plank position, with hands directly under shoulders.

- Drive knees towards chest in a running motion, alternating legs.

- Keep core engaged and hips stable throughout the movement.

- Aim for 30-45 seconds, for 3 sets.

9. Leg Raises:

- Lie on your back with arms by your sides and legs extended towards the ceiling.

- Lower legs towards the floor, keeping lower back pressed into the ground.

- Lift legs back up to starting position, engaging your core.

- Perform 12-15 reps, for 3 sets.

10. Superman:

- Lie on your stomach with arms extended overhead and legs straight.

- Lift arms, chest, and legs off the ground, squeezing your glutes and lower back.

- Hold for a few seconds, then lower back down to starting position.

- Aim for 10-12 reps, for 3 sets.

11. Reverse Crunches:

- Lie on your back with knees bent and feet flat on the floor.

- Lift hips off the ground, bringing knees towards chest.

- Lower back down to starting position, engaging your core.

- Perform 15-20 reps, for 3 sets.

12. Boat Pose:

- Sit on the floor with knees bent and feet flat, holding onto backs of thighs.

- Lift feet off the ground, balancing on sit bones and forming a V shape with your body.

- Extend arms forward, parallel to the floor.

- Hold for 30-45 seconds, for 3 sets.

Incorporating these 12 core workouts into your home fitness routine can help you strengthen your abs, improve core stability, and enhance overall functional strength. Start with a few exercises at a time and gradually increase intensity and difficulty as you progress. Remember to maintain proper form and listen to your body to avoid injury.

Click - Core Workouts at Home