Core workouts play a key role in maintaining our overall strength, making them essential for just about any athlete. Whether you’re a runner, bodybuilder, dancer or any other type of athlete, incorporating core exercises on a regular basis will help you stay at the top of your game.
Luckily, ab workouts don’t have to require heavy weights or fancy equipment. Some of the most beneficial workouts consist of core exercises that require nothing other than your body weight.
What is a good core workout?
Good core workouts target all of the muscle groups in your core. Many athletes make the mistake of only working the rectus abdominis, which is the large “6 pack” muscles on the front of your core. Toning your abs might help your muscles show, but it will never give you complete core strength.
This 20 minute core workout targets all of the major muscle groups in your core. These bodyweight exercises strengthen those large core muscles, but target the inner muscles (transverse abdominis), obliques and back as well. This is more than just an ab workout – it will strengthen your entire core.
Try a bodyweight ab workout.
This 10 exercise ab workout requires no equipment, and utilizes your bodyweight to help strengthen your core right at home.
Core strength is not only beneficial for overall fitness, but having a strong core also helps improve your posture, blood flow and help avoid muscle imbalances that can lead to injury.
Toning and strengthening the core is a great way to burn more fat throughout the day, help increase muscle mass and self-confidence.
Related: Printable 30 Day Core Workout Challenge
This bodyweight core workout is simple to add in to just about any training plan. With only 10 exercises, it takes little time to complete and can easily be completed right in your living room.
Whether you’re a beginner or advanced athlete, adding a few ab exercises to your weekly routine can help you stay injury free and strong throughout training. Try adding convenient core workout to your regular training routine and see how your overall fitness improves.
20 Minute Core Workout To Do At Home
This core workout takes less than 20 minutes to complete, and will give your abs a great burn. These bodyweight exercises require no equipment to complete, making it convenient and easy to complete at home.
Try working your way through the workout as fast as possible with no breaks. Once you become proficient, try increasing the number of repetitions to create an even more epic ab workout.
10 Bodyweight Core Exercises
This core workout consists of 10 exercises that require nothing other than your own bodyweight. With no equipment necessary, you’ll love the convenience of being able to try this workout right at home. These exercises target different muscles throughout the core, including the back, providing well-rounded strength training.
V Sits x 20
To begin this core exercise, you’ll need to lie flat on your back, with your hands stretched out straight above your head. In on simultaneous motion, lift your hands and feet into the air using your core muscles.
Straight Leg Sit Ups x 20
This ab exercise is similar to regular sit ups, with the only difference being that your legs remain stretched out straight in front of you, rather than bent at the knees.
Raised Leg Sit Ups x 30
This exercise is another sit-up variation that can help quickly strengthen your core. You will need a raised surface to rest your feet on for this exercise – such as a chair or couch. Rest your feet on a chair or couch and lower your upper body down to the floor.
Extend your right arm overhead and use your core muscles to raise your upper body off the floor, while reaching your right fingers to touch your left toes. Lower back to the floor and repeat with the opposite arm.
Russian Twists x 40
Begin this exercise in a seated position, with your knees bent and feet flat on the floor in front of you. Slowly lean back with your upper body as you lift your feet to hover a few inches above the floor.
Straight Leg Raises x 15
This exercise engages your entire core, from your upper to lower abs. To begin, lie flat on your back with your legs stretched out and arms next to your sides.
Side Plank with Taps x 20 (each side)
Planks are an excellent addition to any core workout, as they strengthen your back, shoulders, legs and hips. You’ll want to begin this core exercise in side plank position, with one foot resting on top of the other and your elbow or palm planted underneath your shoulder.
Scissor Kicks x 40
Begin this ab exercise by lying flat on your back, with legs stretched out straight and arms next to your sides. Slightly lift your upper body above the floor, being careful not to crane your neck or tense your shoulders.
Next, lift both feet a few inches from the floor. Kick one foot higher than the other, and quickly alternate, moving your feet up and down as if they were scissors.
Plank with Jumps x 10
This plank variation incorporates lower body movement to enhance its core strengthening benefits. Begin in a straight arm plank position, balancing your weight between the palms of your hands and your toes. Be sure to maintain a flat back and avoid arching your hips.
Related: 15 Plank Variations to Quickly Increase Core Strength
Mountain Climbers x 40
This bodyweight exercise provides many strengthening benefits for your core as well as the shoulders and legs. Begin this exercise in another straight arm plank position, maintaining a flat back without arching your shoulders.
From plank position, bend one knee to bring your foot up towards your hips, as if planning to take a step. Next, quickly alternate feet, bringing one in towards your hips while the other pushes back to its original position, as if you were taking multiple steps.
Bent Leg Raises x 20
Begin this core exercise by lying flat on your back, with your legs stretched out and arms down at your sides. Use your core muscles to lift your legs from the floor and bring your knees up towards your chest.
This bodyweight core workout provides all the resistance you need to quickly strengthen your core right at home.
Adding extra workouts and strength exercises to an already packed training plan can feel like a drag, but in just a few minutes each week, these exercises provide an epic ab workout.
Try adding a few exercises at a time, or throw them all together for a great core workout once a week. Your body will benefit from the extra core training in no time!
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