Five Exercises For Your Core You Can Do At Home Without Equipment

Do you always do traditional crunches to work your abs? As we already told you before, traditional abdominals or crunches are not the best option when it comes to training your abdomen. Other exercises, such as planks, may be more helpful and have a lower risk of injury.

So that you can work your abdomen in your own home and without risks, we bring you five exercises that train your abs and that you can practice anywhere, take note!

Front and side abdominal plank

Perhaps the best known exercise to work all the muscles of our core is the abdominal plank or plank, an isometric exercise (does not involve movement) that improves the tone of the deep muscles of the abdomen, key to maintaining a correct posture and improving the health of our back.

Lying on the floor, we place our hands directly under the shoulders and we support ourselves only on the palms of our hands, and on the tips of our feet. The most important thing is that our body forms a straight line (respecting the natural curvature of the spine) without the hips falling towards the ground and without raising the hips towards the ceiling.

One of the variations of this exercise that we can easily perform is the side plank, in short periods of time so as not to compromise the safety of the shoulder. If we feel discomfort in the wrists, we can use supports such as those used in Yoga and Pilates.

Woodchopper with water bottles

If with the plank we have worked our abdomen in a static way, with the woodchoppers or lumberjacks we train this area dynamically. We can do this exercise with an external weight (such as a bottle of water) or simply with our own body weight.

We stand with our legs open to the width of the hips and the idea is to make a diagonal movement from the tip of the right foot to place the hands above the head to our left, and then vice versa.

With this exercise, which we can perform from the top down or from the bottom up, we work our central zone in the three planes of movement, thus achieving a complete training.

Commando planks

One of the harsher variations of the abdominal planks is the commando planks, which involve movement of the arms while the rest of the body remains static.

We start from the frontal plank position and, while we keep our body forming a straight line without the hips falling, we go from wrist support to forearm support (first one hand and then the other, of course).

Quadruped Superman

A stabilization exercise that involves a good job in our central area and that we can carry out anywhere. With this exercise, we also improve our coordination, our body control and our body awareness.

We start from the quadruped position (on all fours) with the hands placed directly below the shoulders and the knees directly below the hips. Keeping the hip and shoulder girdle in a neutral position, we lift the right hand and the left leg so that they form a straight line and hold the posture for a few seconds.

The most important thing in this exercise, in addition to being able to maintain the posture, is to avoid rolling the pelvis and shoulder girdle to the sides. Axial elongation can be a good help to do it correctly.

Mountain climbers

One more variation of the planks, in this case providing movement through the legs. From the front plank position, we bring our right knee close to the chest to return again to its place and perform the same movement with the left knee.

Depending on our level, we can perform the exercise slowly or by giving it more movement and rhythm, with greater speed in the leg changes.

The challenge in this exercise is to always keep the hips at a suitable height, forming a straight line with our back and without raising the hips excessively towards the ceiling.

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