This basic workout consists of only 4 moves and requires no equipment

May 5, 2023 ADMIN 0 Comments

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You probably know that maintaining a strong core is important to your overall health and fitness. But finding the time—and resources—to build the strength you need can be difficult, especially if you’re constantly on the go or don’t have access to a gym.

And no, core workouts aren’t six packs. A strong core can improve your posture, balance, and stability. It can also prevent back pain and injury by keeping you on the mat as long as you want.

Best of all, you don’t need heavy weights or fancy equipment to achieve these goals—just your own weight. Plus, basic, equipment-free workouts can be tailored to fit your needs and fitness goals. Each of these exercises has the possibility of modification, in addition to the full version of the movement. Regardless of which variation you practice, each exercise will help you work all aspects of the musculature, including the obliques, latissimus dorsi, and spina bifida.

Basic training without equipment

A woman demonstrates a side plank for a core workout — (Photo: Courtesy of Jocelyn Peterson)

A woman demonstrates a side plank on her knees for a core workout — (Photo: Courtesy of Jocelyn Peterson)

1. Vasisthasana (side plank or side plank on the knees)

What is he doing: Works oblique abdominal muscles and shoulder girdle.

How to do it: Start by lying on your side. Place your forearm on the ground so that your elbow is in line with your shoulder. Your forearm and bicep should form a 90 degree angle. Stabilize your shoulders by pulling your shoulder blade down and away from your ears.

To transition to a side plank, place your feet together with the bottom of your foot on the ground. Lift your hips up.

For the kneeling side plank, create a 90-degree angle with your quads and calves, placing the top half of your legs on top of each other. Make sure your knees are in line with your hips and lift your hips up.

amount: Hold this position for 15 to 30 seconds, repeating it on both sides of the body. Perform two to four repetitions, resting 30 seconds between sets.

A woman demonstrates the rotation of supermen during the main training — (Photo: Courtesy of Jocelyn Peterson)

A woman shows off Superman's bent elbows during a core workout — (Photo: Courtesy of Jocelyn Peterson)

2. Alternating Superman or Superman bent elbows

What is he doing: Works the muscles that straighten the spine (part of the general core and trunk), as well as the gluteal and hamstrings. It also helps improve your posture and prevent back pain.

How to do it: Lie on your stomach with your arms extended above your head and your legs fully extended. While looking at the ground, lift the opposite arm and leg off the ground. Engage coresis, lower back and buttocks. Hold this lift for three seconds at the top before switching to the other arm and leg.

If you have issues with shoulder mobility or range of motion, practice the Superman Bent Elbow, which works the same muscle groups as the previous exercise. Start in the same position as Altered Superman, lying on your stomach on the ground with your legs and arms extended. Bend your elbows to 90 degrees. Take your hands and feet off the ground. Hold this position for a few seconds before lowering.

amount: Do this exercise for 30 to 60 seconds. Do two to four sets, resting 30 to 45 seconds between sets.

A woman demonstrates a Hollow Hold during a core workout — (Photo: Courtesy of Jocelyn Peterson)

A woman demonstrates a modified hollow hold during a core workout — (Photo: Courtesy of Jocelyn Peterson)

3. Hollow Hold or Modified Hollow Hold

What is he doing: Works external oblique muscles, rectus abdominis, lumbar muscle and quadriceps.

How to do it: Begin by lying on your back with your arms above your head and your legs out in front of you. Lift your arms and legs off the floor, leaving your lower back and hips on the floor. Your body should resemble the shape of a banana. Stay in this position for 30 seconds.

For a modified version, instead of straightening both legs, bend one knee and extend the other leg. Make sure you don’t feel a bend in your lower back.

While performing this exercise, do not forget about breathing. If you’ve been holding your breath, try a modified version.

amount: Hold this exercise for 30-60 seconds before lowering. Repeat this two to four times, resting 30 to 45 seconds between repetitions.

A woman demonstrates a shoulder plank during a core workout — (Photo: Courtesy of Jocelyn Peterson)

A woman demonstrates a kneeling shoulder board during a core workout — (Photo: Courtesy of Jocelyn Peterson)

4. Shrugs from the bar or shrugs on the knees

What is he doing: Works the whole body, especially the shoulders, rectus abdominis, quadriceps, obliques and lower back. Helps with stability.

How to do it: Start in a plank position with your feet shoulder-width apart and your hands directly under your shoulders. Engage your core and squeeze your glutes. Without swinging your hips, raise your left hand up and tap your right shoulder. Lower it back to the ground. Raise your right hand to tap your left shoulder. Continue this movement, alternating sides. To stabilize your hips during this exercise, imagine that you have a glass of water on your back and try to move without spilling the water.

If your hips continue to sway, drop to your knees, keeping your arms and upper body in the same vertical position.

amount: Do this exercise for 30 to 60 seconds. Do two to four rounds, resting 45 to 60 seconds between sets.