By Christopher Pregony, BS, CSCS
Your core is made up of muscles in the abdomen and lower back. These muscles are vital to posture, injury prevention and general musculoskeletal health. Luckily, the core is one of the easier muscle groups to work out at home because there are so many exercises you can do that do not require equipment. If you are trying to incorporate more ab work into your daily regimen, give these exercise routines a try. Whether you are just getting your abs into shape or are a seasoned core work veteran, you will find something to suit your needs.
Repeat 3 rounds
Plank for 30 seconds
Lying in the prone position, elevate your body onto your forearms, and raise up onto your toes. Hold that position.
Crunch, 10 reps
Lying flat on your back with your knees bent, lift your upper body about 30 degrees off the ground and then lower yourself back to the ground. Repeat.
Leg lifts with bent knees, 10 reps
Lying flat on your back, slightly bend your knees then lift your legs off the ground up to about 90 degrees before dropping them back down. Repeat.
Repeat 3 rounds
Leg lifts, 10 reps
Lie flat on the ground with your legs fully extended. Lift your legs up to 90 degrees, then slowly drop them back just above the ground. Repeat.
Cannonballs, 10 reps
From a seated position, lean back as far as you can go then fold your body up into a ball. Try to not let your feet or legs touch the ground. Repeat
Bicycle crunches, 10 each side
From a seated position, lift your legs off the ground. Bring your right knee to your left elbow, then extend your right leg and bring your left leg to your right elbow. Repeat this movement.
Repeat 5 rounds
V-Up, 12 reps
From a lying position, fold your upper body while at the same time lifting your legs to form a V. Keeping your body straight throughout. Repeat.
Toe Touches, 12 reps
From a lying position, lift your legs up in the air and reach for your toes while keeping your legs in the air. Repeat.
Russian Twist, 12 reps per side
From a seated position, bend your knees, lift your legs off the ground and lean back. Reach from side to side, hands touching the ground each time you reach.
Remember to always ask your doctor before starting a new fitness regimen, especially if you are prone to pain.