You may be starting out with exercising or wanting to expand on an already complex gym regime? Building core strength and overall fitness doesn’t necessarily require gym equipment. Utilising bodyweight exercises can be highly effective and accessible. Here are 15 simple exercises that can help you build core strength and general fitness without the need for apparatus. Enjoy the comedy of our illustrations...you will see what I mean.
1. Plank
Execution:
- How to Do It: Start in a prone position, supporting your body on your forearms and toes. Keep your body in a straight line from head to heels, engaging your core, glutes, and shoulders. Hold this position for as long as possible.
- Muscle Groups: Core, shoulders, glutes, and back.
- Sets/Reps: 3 sets, hold for 30-60 seconds each.
2. Side Plank
Execution:
- How to Do It: Lie on your side with legs extended, prop up your body on your forearm, and lift your hips until your body forms a straight line from head to feet. Hold this position, then switch sides.
- Muscle Groups: Obliques, core, shoulders, and glutes.
- Sets/Reps: 3 sets, hold for 30-60 seconds on each side.
3. Bicycle Crunches
Execution:
- How to Do It: Lie on your back with hands behind your head and knees bent. Bring your right elbow to your left knee while extending your right leg. Alternate sides in a pedaling motion.
- Muscle Groups: Core, obliques, and hip flexors.
- Sets/Reps: 3 sets of 20-30 reps per side.
4. Mountain Climbers
Execution:
- How to Do It: Start in a plank position. Bring one knee towards your chest and then quickly switch legs, mimicking a running motion.
- Muscle Groups: Core, shoulders, arms, and legs.
- Sets/Reps: 3 sets of 30-60 seconds.
5. Leg Raises
Execution:
- How to Do It: Lie on your back with legs straight. Lift your legs towards the ceiling until your hips lift slightly off the ground, then slowly lower them back down without touching the floor.
- Muscle Groups: Lower abs and hip flexors.
- Sets/Reps: 3 sets of 15-20 reps.
- Caution: Seek medical assistance if your knee does this
6. Russian Twists
Execution:
- How to Do It: Sit on the floor with your knees bent, lean back slightly, and lift your feet off the ground. Twist your torso to the right, then to the left, while holding your hands together or using a weight if available.
- Muscle Groups: Obliques and core.
- Sets/Reps: 3 sets of 20-30 reps per side.
7. Flutter Kicks
Execution:
- How to Do It: Lie on your back with legs extended and hands under your glutes. Lift your legs slightly off the ground and perform small, rapid up-and-down movements.
- Muscle Groups: Lower abs and hip flexors.
- Sets/Reps: 3 sets of 30-60 seconds.
8. V-Ups
Execution:
- How to Do It: Lie on your back with arms extended overhead and legs straight. Simultaneously lift your legs and upper body to touch your hands to your toes, forming a "V" shape.
- Muscle Groups: Core, lower abs, and hip flexors.
- Sets/Reps: 3 sets of 10-15 reps.
9. Superman
Execution:
- How to Do It: Lie face down with arms extended overhead. Lift your arms, chest, and legs off the ground simultaneously, holding for a few seconds before lowering.
- Muscle Groups: Lower back, glutes, and shoulders.
- Sets/Reps: 3 sets of 15-20 reps.
- Caution: Watch your nose
10. Reverse Crunches
Execution:
- How to Do It: Lie on your back with knees bent and feet flat on the ground. Lift your hips off the floor, bringing your knees towards your chest, then slowly lower them back down.
- Muscle Groups: Lower abs and core.
- Sets/Reps: 3 sets of 15-20 reps.
11. Inchworms
Execution:
- How to Do It: Stand with feet hip-width apart. Bend at the waist to place your hands on the floor, walk your hands forward into a plank position, and then walk your feet forward to meet your hands.
- Muscle Groups: Core, shoulders, arms, and legs.
- Sets/Reps: 3 sets of 10-12 reps.
12. Bird Dog
Execution:
- How to Do It: Start on all fours with hands under shoulders and knees under hips. Extend your right arm forward and left leg backward simultaneously, keeping your core engaged. Return to start and switch sides.
- Muscle Groups: Core, lower back, glutes, and shoulders.
- Sets/Reps: 3 sets of 15-20 reps per side.
13. Hip Bridges
Execution:
- How to Do It: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down.
- Muscle Groups: Glutes, hamstrings, and lower back.
- Sets/Reps: 3 sets of 15-20 reps.
14. Spiderman Plank
Execution:
- How to Do It: Start in a plank position. Bring your right knee towards your right elbow, then return to start. Alternate sides.
- Muscle Groups: Core, obliques, shoulders, and glutes.
- Sets/Reps: 3 sets of 20-30 reps per side.
15. High Knees
Execution:
- How to Do It: Stand with feet hip-width apart. Run in place, lifting your knees as high as possible, keeping your core engaged.
- Muscle Groups: Core, hip flexors, and legs.
- Sets/Reps: 3 sets of 30-60 seconds.
Conclusion
Incorporating these 15 bodyweight exercises into your fitness routine can help you build core strength and improve general fitness without the need for any equipment. These exercises target various muscle groups, ensuring a balanced and effective workout. Whether you’re at home, in a park, or traveling, you can perform these exercises anywhere, making them a versatile addition to your fitness regimen. Remember to maintain proper form, listen to your body, and progress at your own pace to maximize the benefits of these exercises.
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Ben
