The abs and lower back muscles mainly make up the core, but your hip muscles can also be involved. It can be a good core and thoracic extension exercise if you hold some weight in front of you, as in the Goblet and Zercher squat variations. It’s also easy to just throw in at the end of the workout. Spread your feet a few feet apart and keep your knees straight. An at-home core workout should have abdominal work mixed in with exercises that force you to stabilize the spine and pelvis. To find out more about Henry, you can visit his website at www.henryhalse.com, or follow him on Instagram @henryhalse. crunches), leg raises to work the hip flexors, bridges and superman to work the posterior chain … Hold this position for as long as possible, then switch sides. Busting out 20 quick reps isn’t quite the same as doing 10 slow and controlled reps, where you can even add a short pause when your muscles are fully relaxed before contracting them for the next rep. Tighten your core, Lift your shoulder and upper chest, till your upper body … The plank position engages the abdominals and other muscles of the core that stabilize your spine and pelvis. Do this exercise for 30 seconds before resting, then repeat for three sets. That makes them one of the … Position your hands facing the head for more bicep activation, and go a bit wider with palms facing away from you to target the lats better. A more-defined midline is something you easily build at home, so let's … Floor hip extensions: a good addition that also focuses on the glutes and hamstrings, resulting in well-toned and balanced legs. You might have to drop your long-term fitness goals and focus on weak points you can improve, such as core strength. Slowly crunch up by pulling your ribs down and lifting your shoulders up. Be sure you move slowly and with control. Start on all fours, with your hands below your shoulders … Take a step to the right with your right foot. If you’re skinny and want to get sexy and muscular: Do light and steady cardio, like a brisk walk for an hour, 5-6 minutes of jump rope here and there, or even just 10 minutes of shadow-boxing or dancing every day. But exercising your core is still important: Strong abdominal and back muscles are essential … Place your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists. Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged… Once your arm and leg are straightened you’ve reached the bottom of the movement. The basic core routine begins with the plank, an exercise that actively engages all of the major core muscles. Move on to a more difficult variation. The move: Start in a plank position with your forearms and toes on the ground. by: Kathryn Bunnell. Another variation of the plank is to add a leg lift. Perform 3 sets of 10 reps on each side. Your arms should be pointed straight up toward the ceiling. This is a challenging core exercise that requires some equipment. Both feet should be able to slide. Lift them back to the starting position and switch to the other side. Keeping your back flat, core engaged, and a slight bend in your elbows, extend your left arm out in front of you at shoulder height and your right leg straight behind you at hip … Perform three sets of 10 reps. Proper nutrition plays a huge role in getting the results you want, so be sure to supplement your workouts with healthy meals and high-protein snacks. Use this variation to spice things up. Do three sets per side. Forearm Plank. Perform three sets of 10 reps. Crawling on the ground forces you to stabilize your pelvis and spine in a way you probably don’t normally use them. Twist to the right and touch your right elbow to your left knee. Once you get better at the plank, however, it starts to get boring. The move: Start in a plank position with your forearms on the ground. The move: Take your carpet sliders or dish towel and put them under your feet. Continue to alternate for 10 reps on each side. Dips: another great exercise for the lower chest and triceps, this is an incredibly fun movement that can slap mass on you quickly when done correctly. It also gets the hamstrings, which are often neglected by people working out at home. Toe Taps x 10 reps each side. How and Why to Strengthen Your Core. We’ve put together a short Tabata workout just for you, where … Now that you’re more aware of the immense importance of core strengthening, here are 6 of the best core exercises. It also strengthens your arms, shoulders, back, glutes, and legs. This stability ball exercise requires core strength and concentration, but don’t get discouraged. If you’re seriously overweight and your main concern is cutting 20+ pounds: Again, it’s the same as the previous example, only you can go with even more intense workouts, or daily moderate cardio sessions of about 20-30 minutes for a while. 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