8 At Home Workouts With The Best Core Exercises
If you have taken a fitness class at your gym or found a workout routine online, chances are that you have seen the form tip: “Engage your core!” But what does that mean? Most commonly, when thinking about the region of our core, we focus on the abdominal muscles. “Toned, lean abs” are often the callouts on fitness posters and on workout videos. However, the abs play only a small role in the muscles that comprise your core.
Targeting the ab muscles alone is not going to get you the results that you are looking for and, in fact, may cause injuries and imbalances. So to truly understand how best to utilize your time in the gym or during at-home workouts, it’s important to understand what muscles make up your core.
7 Muscle Groups of the Core
There seven main muscle groups to identify when discussing the core, grouped into outer core and inner core muscles.
Outer Core Muscles
These muscles are responsible for movements of the body and spine.
rectus abdominis
This muscle is divided down the middle by the linea alba, which gives the abs that oft-desired “six-pack” look. The rectus abdominis extends the length of the torso from the sternum to the pubic bone. It also important in flexion of the spine and bending side movements, as well as increasing intra-abdominal pressure (important for processes such as forced breathing or labor). As a stabilizer, the rectus abdominis also supports the trunk and controls pelvic tilt.
obliques
The external obliques are located on each side of the rectus abdominis. These muscles are responsible for side-bending and side trunk rotation on both sides of the body.
The internal obliques are located underneath the external obliques (but above the transverse abdominis), just inside the hipbones. These muscles are the opposing muscles to the external obliques and are responsible for same-side bending and rotation.
Inner Core Muscles
The inner core muscles work together to stabilize the body and maintain posture throughout the day.
transverse abdominis
The deepest muscle layer of the abdominals, the tranverse abdominis, is found on the sides of the abdominal wall (underneath your obliques) and helps to activate the core. It is also responsible for stabilizing the lower back and pelvis.
erector spinae
Much like its name might indicate, the erector spinae are a group of muscles that support the length of your spine, from your neck (cervical) to your lower back (lumbar). While these muscles do create stability throughout the body and support the spine, their primary function is producing extensor force for everyday movement (such as lifting) and straightening and rotating the back.
multifidus
Also located along the spine, the multifidus is one of three deep muscles of the back. This muscle is important in stabilizing the joints of the spine, most specifically through the lumbar region, in conjunction with the pelvic floor muscles and the transverse abdominis.
pelvic floor
The muscles of the pelvic floor help to support all of the organs within the pelvis and aid in bladder and bowel control. Most commonly, the pelvic floor muscles can be weakened by pregnancy and childbirth.
diaphragm
The diaphragm is the skeletal muscle that separates the chest from the abdomen. This muscle is responsible for controlling your breathing.
Why Should I Work My Core?
While the abdominals (and as you can see above, the rectus abdominis) get all of the attention and notoriety, it is the core that is responsible for functional strength and stabilization. If you are the victim of recurrent back, hip, or pelvic pain, it could be a sure sign that you have a weak core. Since the core is involved in common daily movements—such as bending, twisting, and walking—it’s no wonder why weakness here can have implications throughout your body.
How Do I Know If I Have a Weak Core?
One of the most common ways to tell if you have a weak core is through pain! Since the core plays a large role in stabilization, weakness in your core can put pressure on other areas of the body, especially your hips and back. You might show signs of a weak core if you:
Have persistent back or shoulder pain
Difficulty standing up or bending over
Pain when sitting or standing
Pelvic tilt
Lower back pain during exercises (often a result of not engaging or properly activating your core)
How to Strengthen A Weak Core
Since your core contains so many various muscles groups and work in tandem with other areas of the body, it’s important to let go of the belief that you need to do endless crunches in the gym or add long core training sessions into your workout routine.
Make Small Changes
While it might be appealing to completely overhaul your current strength training routine, it could also result in injury if you are including too many new exercises into your daily workout sesh. Instead, look to add 2-3 new exercises into your weekly routine. Focus on form first and, as you become stronger, include more (or more challenging) exercises.
Focus on Activation First
One of the most frequent comments from gym-goers of all fitness level is that “they don’t feel it” when referring to core engagement. If core exercises are new to you, focus on learning how to activate your core first. A simple core warmup routine (like the one below) will teach you how to feel when you are actively engaging the muscles and maintain that awareness throughout the entire workout.
Maximize Your Time In the Gym
Since your core is at the center of your body, it’s perfectly situated to be included in compound exercises. These exercises allow you to maximize time in the gym, but also target multiple muscle groups at the same time.
These core exercises can include:
Shoulder presses
Squats
Planks
Pushups
Lunges
Don’t Rush Core Training
As easy as it is to completely rearrange your workout routine, it can be just as easy to work too hard on your core strength. Whereas you might see instant strength or muscular gains in other areas of your body—such as biceps or glutes—the strength that you are building in your core might not be as obvious. Don’t fall into the trap of doing countless reps or exercises. Slow, controlled breathing, stabilization exercises, isometric holds, and bodyweight exercises may all seem like small movements, but they are making large scale changes in your body (even if you don’t see it!).
Are Core Strengthening Exercises Hard?
As with all exercises and workout routines, there are modifications and ways to scale movements to meet the needs of an individual. This could include starting with bodyweight core exercises focused on maintaining stabilization and correct posture to increasingly difficult core exercises with weights.
Most importantly, no matter the level of difficulty, the end result is focused on developing (and maintaining) a strong core to help not just in workouts, but in daily life, too.
Core Exercises for Beginners
Not sure where to begin with strengthening a weak core? These exercises are a great place to start to build strength:
Planks
Bird Dogs
Dead Bugs
Pelvic Tilts
Diaphragm Breathing
Kegels
Back extensions
Intermediate Core Exercises
If you are ready to take your core workouts to the next level, try including many of these exercises into your next strengthening routine:
Side Planks
Reverse Crunch
Hollow Body Hold
Toe Touches
Plank variations (shoulder taps, reach backs, arm raises, weight transfers)
Best Core Workouts At Home to Try
Ready to take what you have learned about core exercises and put them together into a workout routine but not sure where to begin? These core workouts can be done at home without the use of any equipment. Each one is under 30 minutes and beginner friendly, too!
Make Core Workouts More Difficult
If your core workouts are still too easy, try adding in dumbbells or mini bands to your core exercises. These can provide added resistance to challenge muscles without changing or complicating the movement.
Strength Training For Runners E-Book
This e-book is custom designed specifically to create a strength training program with beginner or experienced distance runners in mind. This 67-page e-book not only gives you workouts to implement into your weekly fitness routine, but shares with you the WHY behind strength training and the importance for runners.
A Super Short Core Activation Sequence That is the Perfect Warmup
Length: 5 Minutes
Learning how to properly engage your core is imperative to success as you implement core exercises into your routine. Holding these positions will teach you bodily cues to help prevent injury in future workouts and can help you utilize tools to ensure that you have proper form, posture, and technique in all workout movements.
Our Favorite Exercise: Dead Bugs
How to: Lie on the floor, with knees at a tabletop position, arms raised directly above your chest. Tilt the pelvis upwards until you feel the lower back press into the mat. Taking a deep breath, exhale as you extend your opposite arm and leg, trying to find the lowest point that you can while still maintaining your back on the mat. Slowly lift both arm and leg to center and repeat on the other side.
Muscles worked: transverse abdominis, pelvic floor, erector spinae, obliques
An Ab Workout for Runners That Is Beginner Friendly & Equipment Free
Length: 10 Minutes
We love a 10 minute ab workout! This two round ab circuit can be your best friend when paired with a cardio session, a longer strength training workout, or just when you want a quick workout at lunch or at the end of the day. This short equipment-free beginner ab workout focuses on working all of the muscles of the abdominals and core, while also increasing your balance and strengthening those hard-to-work muscles by slowing down the tempo in one intense at home workout.
Our Favorite Exercise: Plank Rotation
How to: Start in a pushup position. Lift one hand off of the mat as you extend the arm to the sky. As your arm reaches up, twist your chest away from the ground, stacking hips on top of each other in a side plank position. Return back to the starting position and alternate to the other side.
Muscles worked: transverse abdominis, pelvic floor, erector spinae, obliques, shoulders
A Workout Focused On Targeting Upper and Lower Abs
Length: 20 Minutes
Creating a workout solely around “upper or lower abs” is not as simple as working opposing muscle groups, such as the biceps and triceps. While you can’t target specific “abs” in your midsection, you can engage and isolate portions of the rectus abdominis, creating a stronger contraction in one part of the muscle, as well as targeting the transversus abdominis for a deeper focus on those “lower abs.” This dumbbell core workout uses weights to add resistance to a variety of movements for an extra challenge.
Our Favorite Exercise: WEIGHTED LEG LOWERS
How-to: Place the weight in between the feet and squeeze. With the lower back pressed into the mat to maintain engagement and hands pressing down into your sides, extend your legs out long, creating an L-shape with your body. Slowly lower down, finding the lowest point that you can go without losing the core contraction.
Muscles worked: obliques, transverse abdominis, rectus abdominis
A Chest & Back Workout Sure to Set Your Upper Body On Fire
Length: 30 Minutes
Yes, we said core workouts and this chest and back superset workout delivers. Supersets are an advanced way to add push and pull movements into your workout to fatigue muscles and maximize your 30 minutes.
Note: This is not a beginner-friendly option and should be reserved for those who are comfortable with core exercises and stabilization first.
Our Favorite Exercise: Swimmers
How-to: On your stomach, extend your arms and legs long. Quickly alternate lifting the opposite arm and leg by pulling the chest and thighs up from the mat. Move quickly without setting the chest down.
Muscles worked: erector spinae, shoulders, lats
A Back & Butt Workout For Those With Lower Back Pain
Length: 30 Minutes
Lower Cross Syndrome (LCS), also known Pelvic Cross Syndrome (PCS), is the result of a combination of muscle tightness and muscle weakness. This creates an X-shape across the pelvic region, with each muscle working in opposition to the other. Prolonged sitting, such as at an office desk, can be one of the most common causes. Most commonly, LCS is seen in individuals with tight hip flexors and overworked muscles in the abdominals, as well as tight muscles of the lower back and overworked glutes. This imbalance causes the lower back to arch and can cause lower back and hip pain.
Our Favorite Exercise: Bear plank + Leg Extension
How-to: Start in a quadruped position, hips stacked directly over knees and shoulders over wrists. Lift the knees off the mat as you extend one leg long. Bring the leg back to meet the opposite knee and slowly lower down. Perform all reps on the same side or switch to the opposite leg after 30 seconds.
Muscles worked: transverse abdominis, obliques, shoulders
A Core Workout That is Excellent For Beginners
Length: 15 Minutes
A shortened version of our ultra-popular 30-Minute Beginner Ab Workout, this no equipment core workout focuses on the best core exercises for beginners to increase strength, stability and flexibility. If you are not sure where to begin to strengthen a weak core, this is the workout to try! As you progress, take the 30 minute option or incorporate resistance bands or weights.
Our Favorite Exercise: Toe Taps
How-to: With back on the mat, knees bent at 90 degrees directly over hips, alternate tapping each toe to the mat.
Muscles worked: transverse abdominis, rectus abdominis, pelvic floor
An Intense Core Workout That Uses A Mini Loop Band
Length: 30 Minutes
If you want to incorporate a mini resistance band into your core workouts, this one is for you! The resistance of the small loop band challenges your core and stabilizers to work harder while you flow through each movement.
Note: This is not a beginner-friendly workout
Our Favorite Exercise: Hollow Body Holds
How-to: On your back, extend the arms overhead, head between the arms. Extend the legs out at a 45 degree angle, making sure that the lower back stays on the mat. Lift the head and shoulders and lower the legs to the farthest point you can maintain control.
Muscles worked: transverse abdominis, rectus abdominis, obliques, hip flexors, erector spinae
A 30 Minute Core Workout That Will Keep You Coming Back For More
Length: 30 Minutes
Put everything that you have learned about your core together into one 30 minute workout. We can guarantee that this is going to be one of your favorite workouts and can be easily adjusted to make it a core workout for beginners or intermediate fitness levels alike.
Our Favorite Exercise: Reverse Crunch
How-to: On your back, with your legs extended at 90 degrees, use the muscles of the lower core to lift the butt from the mat and slowly lower down.
Muscles worked: rectus abdominis
