What are the top core physical exercises

Core training at home - the 3 best exercises

Would you like to train your core at home too? We spoke to our trainers and will show you which exercises you can easily do from home.

Why core training at home is simple but important.

Regular core workouts train your pelvis, lower back, and hip and abdominal muscles. As a result, it can have a major impact on your balance and stability. This means that your core bears an essential responsibility for preventing injuries. Becauseā€¦

Core training avoids imbalances in the body

Lack of exercise, monotonous movements or even "wrong movements / compensatory movements" in everyday life can lead to imbalances in posture and stability. Whether by sitting, standing, running or lifting - the body adapts to the challenges over time. Associated with this is an individual posture. Your muscles, tendons and ligaments are not excluded here either, they adapt as well - and your body has to balance again. This can lead to shortening of structures. The core training and the associated increasing stability help you to compensate for these imbalances or, in the best case, not to let them arise in the first place. Core training can also indirectly improve your performance in other exercises. This is based on a reduced incidence of injuries, which leads to a longer stay in the training process.

Core training at home: the best 3 exercises from our trainers

In principle, it is like this: If you do exercises with free weights that require a stable core, this automatically strengthens your core muscles. In addition, there are also a variety of exercises that address the core in a more focused way. So if you have the feeling that you are becoming unstable with some exercises, or you want to work on your posture in general, these exercises can help you. Our trainers have written down the top 3 core exercises for you and focused on exercises that you can easily do at home.

  1. Hollow holds
  2. Sliding pike ups
  3. L-slope / tuck-slope

1.) Hollow holds

Hollow holds are one of the most popular and best core ever. But precisely because they are so good, anything but a perfect form would be an insult to majesty.

Execution: hollow holds Lie on your back. The legs are on the floor. Your arms are placed on the floor parallel to your body. Now aggressively push your lower back into the ground by tensing your stomach. Make sure that there is no cavity. Now lift your legs about four to eight inches off the floor. Make sure to keep the tension in your stomach and your back on the floor. Now raise your arms and stretch them behind your head. As you do this, focus on lifting your shoulders off the floor and bracing your lower back into the floor. Hold this position!

Important: If you can't get your arms up over your head at first, that's not a problem. In this case, simply lift it up parallel to your body. If that doesn't bring the desired relief either, you can bend your legs and bring them closer to the body.

2.) Sliding pike ups

All you need for the sliding pike ups is a towel and a smooth floor. In addition to the abdominal muscles, the exercise also trains the hips and should not be missing in any home core training.

Execution: Sliding Pike Ups Bring your body into the push-up position and position your toes hip-width apart on the folded towel. The arms are perpendicular under the shoulders. Now tense your stomach, lift your hips and push your legs as close as possible to your chest. In the final position, your body has the shape of an inverted V. In addition, you should now feel a stretch in your back thigh. Now let yourself slide back slowly.

Important: Make sure that your stomach remains tense throughout the movement. The back and legs should remain straight. The head and back should form a line to avoid overstretching the neck.

3.) L-slope / tuck-slope

The L-Hang is a fairly demanding exercise that specifically trains the lower abs, hip flexors, glutes, and lower back. But lat, the back shoulders, the upper back and the forearms are also trained. If you are initially unable to maintain the L position for a long period of time, you can also start with the tuck hang, a simpler execution.

Execution: L-Hang / Tuck-Hang Find a door that you can hang on to the edge. If your door has sharp edges, you can use a towel to help you. Now stand with your back to the door, reach back with your arms overhead and tighten your grip on the edge of the door. Now slowly get down on your knees, tense your back muscles and press yourself firmly into the door. Now lift your legs a little so that you are "hanging freely in the air." For the L-slope you stretch your legs at an almost right angle away from you, for the tuck-slope you leave them angled. Hold these positions as long as you can.

Important: Here, too, it is important to generate tension with the core in order to press you firmly into the door. Your body shouldn't form a hollow back.

Conclusion: Core training at home for more stability and fitness

Weak core muscles can lead to instability, imbalances and thus poor posture. This can cause lower back pain and muscle injuries. Strengthening your core can help. Even without a gym and equipment, you can train your core wonderfully.

more links

We hope that these exercises have given you the inspiration and motivation you need. If you want to train your upper body or your legs at home, we have other articles for you:

  1. Upper body workout for at home
  2. Leg training at home

 

Swell:mayoclinic.org Myth Core Training