A strong core isn’t just about six-pack abs, it’s the foundation of your body’s stability and balance. Core muscles support your spine, improve posture, and can reduce the risk of injuries. Here are some practical exercises you can do at home to improve your core strength.
1. Planks
Planks are a classic core workout. Begin in a push-up position, but instead of lowering yourself to the ground, hold your body in a straight line from your shoulders to your heels. Keep your elbows under your shoulders and your core muscles tight. Try holding this position for 20 to 60 seconds.
2. Dead Bugs
This exercise targets deep core muscles while challenging coordination. Lie on your back with your arms and legs in the air. Slowly lower your right arm and left leg toward the floor, keeping your back flat. Return to the starting position and switch sides. Aim for 10 to 15 reps per side.
3. Bird Dogs
Start on your hands and knees, with your wrists under your shoulders and knees under your hips. Reach your right arm forward and extend your left leg back, keeping your hips and shoulders level. Hold briefly, then return to the starting position and repeat on the other side. Try 10 to 12 reps per side.
4. Russian Twists
Sit on the floor with your knees bent and feet flat. Lean back slightly and clasp your hands together. Twist your torso to the right, then to the left, tapping the floor on each side. To make it harder, lift your feet a few inches off the floor. Aim for 15 to 20 reps on each side.
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5. Glute Bridges
Lie on your back with your knees bent and feet hip-width apart. Press your feet into the floor and lift your hips until your body forms a straight line from your shoulders to your knees. Squeeze your glutes and hold for a few seconds before lowering back down. Complete 10 to 15 reps.
Consistency Is Key
Building core strength takes time and practice. Incorporate these exercises into your regular workout routine, and remember to maintain good form to prevent injury. Start slowly and gradually increase the number of sets and reps as you get stronger. Contact us at Peake Movement to see how we can assist you.