Step by Step Instructions on Bodyweight Exercises for the Core

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The core is a group of muscles that surrounds your torso and stabilizes your spine. It includes the rectus abdominis, external and internal obliques, transverse abdominis, erector spinae, multifidus, and pelvic floor muscles.

A strong core can improve your posture, balance, mobility, and athletic performance. It can also prevent or reduce lower back pain and injuries.

Bodyweight exercises are a great way to train your core at home or anywhere. You don't need any equipment. They can challenge your core muscles in different ways. For example, they can increase the intensity, duration, or complexity of the movements. Here are some of the best bodyweight exercises for the core that you can do in a 20-minute workout.

Warm-Up

Before you start your core workout, it's important to warm up your body and activate your core muscles. This will prepare you for the exercises and prevent injuries. You can do a simple warm-up routine that consists of:

Cat-Cow:

  1. Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
  2. Inhale and arch your back, lifting your chest and tailbone up.
  3. Exhale and round your back, tucking your chin and tailbone in.
  4. Repeat 10 times.

Bird-Dog:

  1. From the same position as cat-cow, extend your right arm and left leg straight out.
  2. Keep them parallel to the floor.
  3. Hold for a second, then bring them back to the starting position.
  4. Switch sides and repeat 10 times on each side.

Dead Bug:

  1. Lie on your back with your arms and legs up in the air, forming a 90-degree angle at your hips and knees.
  2. Engage your core and press your lower back onto the floor.
  3. Slowly lower your right arm and left leg toward the floor, without touching it.
  4. Return to the starting position and switch sides.
  5. Repeat 10 times on each side.

Core Workout

After warming up, you can move on to the core workout. You will do 7 exercises that target different parts of your core. You will do each exercise for 30 seconds, followed by a 15-second rest. You will repeat the circuit for 3 rounds, resting for one minute between rounds.

Plank:

  1. Start on your hands and knees.
  2. Then lower your forearms to the floor, keeping your elbows under your shoulders.
  3. Extend your legs behind you and lift your hips up, forming a straight line from head to heels.
  4. Keep your core tight and hold this position for 30 seconds.

Bicycle Crunch:

  1. Lie on your back with your hands behind your head.
  2. Lift your legs off the floor, bending your knees at a 90-degree angle.
  3. Curl up your upper body and twist to bring your right elbow to your left knee, while extending your right leg.
  4. Switch sides and repeat, alternating sides for 30 seconds.

Glute Bridge:

  1. Lie on your back with your feet flat on the floor, hip-width apart, and your arms by your sides.
  2. Lift your hips up, squeezing your glutes and engaging your core.
  3. Hold for a second at the top, then lower back down.
  4. Repeat for 30 seconds.

Side Plank:

  1. Start on your right side.
  2. Prop yourself up on your right forearm, with your elbow directly under your shoulder.
  3. Stack your feet on top of each other.
  4. Lift your hips off the floor, creating a straight line from your head to your feet.
  5. Hold this position for 30 seconds.
  6. Repeat on the other side.

Russian Twist:

  1. Sit on the floor with your knees bent and your feet flat.
  2. Lean back slightly and lift your feet off the floor.
  3. Clasp your hands together in front of your chest.
  4. Twist your torso to the right, then to the left, to complete one rep.
  5. Do this for 30 seconds.

Superman:

  1. Lie face down on the floor with your arms extended in front of you and your legs straight behind you.
  2. Lift your arms, chest, and legs off the floor as high as you can.
  3. Hold for a second, then lower back down.
  4. Repeat for 30 seconds.

Reverse Crunch:

  1. Lie on your back with your hands by your sides, your knees bent, and your feet lifted off the floor.
  2. Engage your core and lift your hips off the floor, bringing your knees toward your chest.
  3. Lower back down to complete one rep.
  4. Do this for 30 seconds.

Cool Down

After completing the core workout, it’s important to cool down your body and stretch your muscles. This will help to prevent muscle soreness and stiffness. You can do a simple cool-down routine that consists of:

Child’s Pose:

  1. Start on your hands and knees.
  2. Then sit back on your heels and reach your arms forward.
  3. Lower your chest towards the floor.
  4. Hold this position for 30 seconds.

Seated Forward Bend:

  1. Sit on the floor with your legs extended in front of you.
  2. Reach your arms forward and try to touch your toes, bending at the waist.
  3. Hold this position for 30 seconds.

Cobra Pose:

  1. Lie face down on the floor with your hands under your shoulders.
  2. Press your hands onto the floor and lift your upper body, keeping your hips on the floor.
  3. Hold this position for 30 seconds.

Remember to breathe deeply and relax during these stretches. Congratulations on completing your 20-minute core workout! Keep up the good work and you’ll see improvements in your core strength and overall fitness. 💪