Essential Core Exercises at Home

Essential Core Exercises at Home

Did you know that your core is where all movement in your body originates? Core exercises are an important part of overall fitness training that, except for the occasional sit-up or crunch, are often neglected.

Understanding your core Your body’s core — the area around your trunk and pelvis — is where your center of gravity is located. A strong core gives you:

  • Increased protection and “bracing” for your back .
  • Controlled movement.
  • A more stable center of gravity.
  • A more stable platform for sports movements.

When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work in harmony. They provide support to your spine for just about any activity.

Part 2: Exercise using a stability ball

EXERCISES FOR YOUR CORE AT HOME PART 1 PROGRAMME
Image Exercise Sets Repetitions

Stick Crunch 1. Start by lying on your back with your legs bent to 90 degrees. 2. Holding a stick or broom handle with both hands reach up and crunch towards your feet. 3. Slowly return to the starting position and repeat for the desired repetitions

1 2 3 4 5

20 Reps per Set

 
 

Ankle Wiggles 1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.   

1 2 3 4 5  

30 Reps per Set 

 

Straight Arm Hold Starting Position: Lie on your side with your right hand on the ground. Lift yourself up to form a plank with your right arm straight and your left arm on your side. Hold this position for the recommended number of reps. Repeat with the other side.

Trainer Comments: Hold 5-10 sec each rep  

1 2 3 4 5  

10 Reps per Set 

 

Straight Leg Obliques Starting Position: Lie on your back and raise your legs straight into the air. Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.   

1 2 3 4 5  

20 Reps per Set 

 

Janda Sit up 1. The performance of this exercise is done by sitting in a normal situp position feet flat on ground but vigorously tightening hamstrings and glutes. 2. This will cause the hip flexors to be inactivated in a process called reciprocal inhibition which basically means that opposite muscles to the contracted ones will relax. 3. As you begin the exercise fill your lungs with air and in a slow three to five second count ascent, slowly exhale. 4. Return to the starting position and repeat.  

 1 2 3 4 5

20 Reps per Set 

 
 

Plank 1. Start by placing your forearms on the ground and forming a plank with your forearms and feet. 2. Hold this position keeping your body parallel to the ground for the required time.

 1 2 3 4 5

Hold each for 30 secs. 

 
 

Reverse Crunch with hands behind your head 1. Start by lying on your back with your hands behind or above your head. 2. Proceed to draw in your belly button toward your spine and lift both legs up at the same time towards your chest. 3. Return to the starting position and repeat making sure that you don’t arch your back as you are lowering or raising your legs.  

 1 2 3 4 5

 20 Reps per Set  

Plank Knee-ins 1. Start by getting on your hands and knees in a push-up position. 2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest. 3. Return the foot back to the starting position and repeat with the other leg.  

 1 2 3 4 5 20 Reps per Set   

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