Bodyweight Exercises For Core Strength:
Using only your body weight can be an extremely effective strategy for strengthening your core muscles. The movement-based exercises should be performed at a steady pace under control in order to keep the muscles under tension; the isometric exercises should be held for the designated period of time to keep the muscles under tension. The great thing about bodyweight workouts is that they can be done anywhere, which makes them an excellent option if you travel a lot for work or your time is extremely limited and you need exercise solutions that fit a tight schedule.
20 sec hold each side
Single-leg balance with arm reaches
8-10 each side
Lateral lunge with trunk rotation
4-5 each side
Reverse lunge with overhead reach
4-5 each leg
Squats with forwarding reach
Perform this workout as a circuit with little-to-no rest between each exercise, rest for 90 seconds to 2 minutes after completing all exercises.
Because the high plank position uses the arms in an extended position, both the shoulders and hips are integrated, making this exercise effective for strengthening many of the muscles that help stabilize the pelvis and spine.
1- Start in a prone high plank (top of the push-up) position with your hands directly under your shoulders and your legs extended behind you, approximately hip-width apart.
2- Press your hands into the ground as you press your back up into your shoulder blades (this opposing motion will create the tension to activate more muscles) while squeezing the muscles in your thighs and glutes to maintain stability.
3- Breathe normally as you hold this position for at least 20-second s; add 5 seconds per week until you reach 50 to 60 seconds.
4- Once you can hold a high plank for at least 50 seconds, you can increase the level of difficulty by raising a leg and pointing your toes. Hold for 3 to 4 seconds, alternating legs.
Correct Your Form
– If you notice your back or hips start to sag, it is time to end the exercise. It is much better to rest than to do a plank with poor form.
– As you get stronger, try to add 5 seconds every week; however, the longest you want to work up to is 50 to 60 seconds. Holding a plank any longer than that is not necessary.
– It’s very important to relax and breathe normally during this exercise. If you hold your breath, your heart rate could unnecessarily increase.