6 Best Core Exercises You Can Do at Home Without Equipment

Over time, age can take quite a toll on strength and mobility. Without proper upkeep and maintenance, your body will grow weaker and more immobile, as will the risk of falls, fractures, breaks, and other injuries.

Think of your core muscles as a tree trunk, where your lower body is the roots and your upper body is the branches – in a hurricane. In the face of strong winds, your core muscles or “tree trunk” will help keep you stable and upright.

Unfortunately, far too many people forget and neglect the importance of core strength which can result in unnecessary pain – but don’t worry! Today, we’re going to outline the best core exercises that are actually crunch-free.

Can you believe it?

Core Strengthening: The Amazing Benefits of Core Muscles for Everyday Life

When it comes to exercise, many people’s brains automatically think of leaner arms, stronger legs, a bigger butt…

To your surprise, health and fitness experts everywhere are raving about the importance of core strength. While core strengthening helps enhance overall balance and stability, it literally undergirds almost every one of your movements.

Have you ever considered just how much you engage your core muscles in a single day? Let’s brainstorm some of the mundane ways you unknowingly need core strength:

– Bending down to put your shoes on

– Scooping up child or grandchild

– Looking behind you or checking blind spots

– Taking a bath or a shower

– Getting dressed or undressed

– Cleaning or fixing the house and gardening

– Occupational tasks that involve twisting, lifting, and even sitting for hours everyday

Many people “don’t have a strong grasp of which muscles are the ‘core’ muscles,” says Dr. Wendi Weimar, Auburn University’s director of the Sports Biomechanics Laboratory.

“So, people will do exercises that they think are working the ‘core’ but are not.”

This is because countless people understand abs and core as the same thing.

The Difference Between Abs and Core Strength

Anyone seeking those chiseled abs will quickly learn that they’re doing themselves a disservice.

Whereas strengthening your abs in isolation only targets a few front-facing muscles, core exercises target the entire group of muscles that provide you with the “trunk” necessary for pretty much every motion that we do. Without getting into the Latin anatomical terms, core muscles generally include:

– Ab muscles on the front

– Lower back muscles and glutes on the back

– Diaphragm muscle on the on the top

– Pelvic floor and hip muscles on the bottom

“If you’re going to prioritize different areas of the body,” said personal trainer and owner of Strength & Performance Training, Inc., “the core would be number one because everything else branches off from that.”

If abs are what you want, you can get them! But today, we’re going to focus on the best core exercises to make you stronger, improve balance, and eliminate back pain.

The 6 Best Core Exercises to Do at Home

Now that you’re more aware of the immense importance of core strengthening, here are 6 of the best core exercises.

They take no more than ten minutes, require no equipment, and can drastically improve your overall health, strength, mobility, balance, and pain.

Each 1-minute video follows the same certified fitness trainer who will walk you through each simple core strengthening exercise.

1. Bridge

The bridge exercise strengthens the whole abdominal region, the lower back and the glutes.

2. Straight Leg Drops

The straight leg drop core exercise targets the transverse abdominal muscles and the obliques

https://youtu.be/BKkpMcmyR9s

3. Front Toe Drops

The front toe drop core abdominal exercise requires focus on breath.

https://youtu.be/egEuLPYVsP0

4. Side Knee Drops

Exercise abdominal muscles with a focus on the obliques with the side knee drop core exercise.

https://youtu.be/VS_iAdam51A

5. Hip Circles

The hip circle core exercise requires focus on breathing in through the nose and out through the mouth.

https://youtu.be/8wVL4lN1Yzk

6. Four-Point Balance

The four-point balance exercise strengthens abdominal muscles and improves balance.

https://youtu.be/Pc8eBEiRwUQ

8 Exercises to Tighten Your Butt and Legs (One-Week Plan)

Squats are definitely the best butt exercise you can perform, but to alter the routine and change things up, you should add some other exercises to lift the backside from all angles.

Here are the 8 best exercises to tighten the legs and butt- perform each of them for 15-20rrepetitions, in 3-4 sets. They will engage all muscles in the glutes and thus help you to straighten the buttock and get an attractive backside.

Side Lunge

Stand with the feet together, and hold dumbbells in the hands. Then, step the right foot diagonally out to the side, switching the weight to the right leg, and keep the other leg straight.

Press through the heel, stand up, and return the right leg to the initial position. Repeat and switch legs.

Split Squat

You should start 2 feet away from a chair or bench, and with all the weight in the right foot, reach the other foot behind you and place it on the chair.

With the weight still on the front foot, lower into a lunge position. Press through the front heel to straighten the leg to standing, and switch legs.

Single Leg Deadlift

In a standing position, with the feet together and dumbbells in the hands, shift the weight into the right foot, and with the back straight, hinge at the hips and raise the left leg in order to position the torso parallelly to the floor.

Press through the heel, engage the hamstring, and straighten back up to standing. And switch legs.

Resistance Band Glute Kick Back

Start onto all fours, and hold on the handles of a resistance band. Wrap it under the arch of the right foot, shift the weight to the left a bit, and press the right leg back to become parallel to the floor. Switch legs and repeat.

Step Ups

Start about six to twelve inches away from a chair, and place the right foot on it.

Pressing through the heel, step onto it, and straighten the leg. Then, lower the other foot to the floor. Switch sides and repeat.

Single Leg Glute Bridge

Lying on the back, with the feet flat on the ground, parallel and hip-distance apart, stretch the left leg up to the ceiling, and press the heel with the right leg in order to lift the hips up. Then, lower the hips back down and repeat.

Resistance Band Hydrants

Either grab an exercise band loop or tie a resistance band into a circle. Arrange an exercise band loop on the thighs, just above the knees, and start onto all fours on the mat.

Shift the body weight into the left side, and with the help of the abductors (outer thigh muscles) raise the right knee a few inches off the ground and out to the side. Repeat and switch sides.

Stability Ball Hamstring Curl

Lower down to the mat, lay on the back, with the feet on a stability ball, and stretch the legs out, Lift the hips into a plank position, dig the heels into the ball, roll it towards the glutes and elevate the hips higher. They should be aligned with the knees and the shoulders.