Home body workouts

Working out at home instead of the gym may not be ideal, but it can have some advantages. For starters, you can skip the fancy equipment and work on exercises you should probably include in your workouts.

I have to confess, I don’t enjoy core training exercises that only require your body weight. They are HARD! They also further pronounce my own personal weaknesses. With a rich history of hip and back issues, my core is not as resilient as it used to be.

By pushing myself to do some of these exercises, I have experienced some improvements in my core strength and feel a bit more balanced.

Take a look at these core exercises and choose one or two of them per workout to get started towards a stronger and more resilient core!

Plank reach + leg lift

Plank reach and lift

1. Get into a traditional plank position on your elbows.

2. Keep your spine neutral. Reach your right arm in front, then left arm.

3. Lift your right foot up, then left foot up, extending at the hip.

4. Make sure to not move your hips and lower back through the movement.

5. Do 2-3 sets of 5 reps each arm and leg.

Bird dog holds

Bird dog holds

Bird dog holds

1. Get into a quadruped (all fours) position.

2. Reach your right arm in front of your body at the same time you reach your opposite leg/left behind you.

3. Hold for 3-5 seconds while squeezing all of your muscles.

4. Return to the start position and repeat on the other side.

5. Do 2-3 sets of 5-10 reps per side.

Hollow hold and rock

Hollow how and rock

1. Lie down on your back with your arms above your head and legs fully extended.

2. Raise your head, arms, and legs 6-12 inches off the ground while keeping your ribs and lower back down.

3. Rock back and forth maintaining this position.

4. Do 2 sets of 20-30 seconds.

Dead bugs + leg lowers

Dead bugs and leg lowers

Dead bugs and leg lowers

1. Lying on your back, bring your arms straight above your chest and legs up in the air.

2. While keeping your legs and arms as straight as possible, lower your right arm and left leg slowly while keeping your back flat.

3. Repeat on the other side for 2-3 sets of 5 reps each side.

Single leg hip lift and marching

Single leg hip lift and marching

Single leg hip lift and marching

1. Lying on your back, bend your knees so that your feet are flat on the ground with your arms at your sides.

2. Hug one knee into your chest, push through your heel to raise your hips, repeat on the other side for 5 reps.

3. Then, while keeping your hip bridges up high with both feet on the ground, bring one knee in towards your chest, then repeat on the other side as if you are marching slowly.

4. Perform 2-3 sets of 5 reps on each leg for each movement.

Side plank with hip flexion

Side plank with hip flexion

Side plank with hip flexion

1. Get into a traditional side plank position.

2. While maintaining a neutral spine, slowly bring your top leg/knee in towards your chest slowly.

3. Perform 5-10 reps and repeat on the other side for 2-3 sets each side.