By Louis DeNicola, Cheapism
Strengthening your core is
about more than losing weight or getting defined muscles. A strong core
can improve the way the rest of the body works and help balance and
stability.
[post_ads]Working out the abdominal muscles is an essential component
of increasing core strength. (It's important to work out the back and
hips, as well, to prevent injuries.) These 12 simple ab exercises go
beyond crunches or sit-ups and include a few variations to increase or
decrease difficulty. They can all be done from the comfort of home -- no
equipment or gym membership necessary.
Related: Battle the Bulge Without the Gym: 10 Indoor Workouts for Winter
Lie on your back and place your
hands on the floor beside your hips. Slowly exhale and raise your legs 6
to 12 inches off the ground. Lock your legs and hold the position. To
intensify the exercise, try to lift both legs to a 90-degree angle so
your knees and feet are above your hips. Lower the legs, but don't quite
touch the ground, and then raise back up
Similar to the leg raise, this
exercise calls for lying on your back and bringing both feet about 6 to
12 inches off the ground. Raise and lower the legs in a quick scissor
motion. Focus on using your core, not your legs.
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Many ab exercises focus on
outer abdominal muscles, but the ab vacuum works the inner abdominals,
which can lead to a tighter core and help support the back. Start by
kneeling and placing your hands on the ground below your shoulders. Keep
the back straight and look slightly forward. Exhale heavily through
your mouth and suck in your stomach as if you're lifting your belly
button to your back. Try to force all the air out of your lungs. Hold
your breath and the position for five to 15 seconds. Inhale through your
nose while slowly lowering your belly. Take one resting breath in
through your mouth and out through your nose, then repeat. This exercise
can be done while standing, sitting, or lying down.
There are several variations
of the plank, a standard and effective core exercise, with the "high
plank" being one of the most common. Lie on the ground facing down and
lift the body as if doing a pushup -- with hands and toes supporting the
body, keeping the hands below the shoulders, arms fully extended, and
toes below the ankles.
[post_ads](Spreading your fingers can help maintain balance.) Hold the position while focusing on keeping your back straight, your core pulled back toward your spine, and your glutes engaged. You can make the plank easier by resting on your elbows or knees (or both). Make it more difficult by adding alternating leg raises.
[post_ads](Spreading your fingers can help maintain balance.) Hold the position while focusing on keeping your back straight, your core pulled back toward your spine, and your glutes engaged. You can make the plank easier by resting on your elbows or knees (or both). Make it more difficult by adding alternating leg raises.
Start by lying on your side.
Support yourself on an elbow and lift your body so only the elbow,
forearm, and side of the foot are touching the ground. Hold the position
and focus on keeping your core engaged and body in a straight line. For
extra intensity, incorporate side plank dips into the routine: While in
a side plank, drop your lower hip to the floor and bring it slowly back
up.
Start from a high plank
position with arms fully extended below the shoulders. Lift your right
foot and bring the right knee forward to the right elbow or slightly
outside. Extend the leg back -- without dropping your foot to the floor
-- and repeat the exercise. Finish a set with one leg, then repeat with
the other.
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