Planking is a great at-home, core workout
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The first equipment-free exercise targeting your core that you can do at home is the plank, says Rogers. Simply hold yourself up in the classic plank position with your arms long and hands positioned directly under your shoulders. Then, challenge yourself by adding hip dips, which means rocking your hips from side to side to engage and sculpt your obliques. Rogers suggests aiming for 16 to 32 repetitions for the best results. You can also take things up a notch with something called a passe plank by remaining in plank position, then bringing one leg towards your chest and alternating for eight to 16 reps.
The second equipment-free exercise targeting your core is the single-leg extension. “Lying on mat, float one leg at a time to tabletop position,” explains Rogers, adding that you need to lift your chest at the same time (in other words, you should be able to see your abdominals). Next, “draw [your] right knee into the chest, while extending [your] left leg long, " she continues. The key here is to begin alternating legs at a moderate pace for 16 to 32 reps. So, why not try listening to our expert? If you’re trying to tone up your core and sharpen your abs, you can simply stay home and save big on a gym membership!
Core Workouts You Can Do At Home Without Weights
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Here are two of her favorite core workouts that you can do at home without weights.
Planking is a great at-home, core workout
The first equipment-free exercise targeting your core that you can do at home is the plank, says Rogers. Simply hold yourself up in the classic plank position with your arms long and hands positioned directly under your shoulders. Then, challenge yourself by adding hip dips, which means rocking your hips from side to side to engage and sculpt your obliques. Rogers suggests aiming for 16 to 32 repetitions for the best results. You can also take things up a notch with something called a passe plank by remaining in plank position, then bringing one leg towards your chest and alternating for eight to 16 reps.
The second equipment-free exercise targeting your core is the single-leg extension. “Lying on mat, float one leg at a time to tabletop position,” explains Rogers, adding that you need to lift your chest at the same time (in other words, you should be able to see your abdominals). Next, “draw [your] right knee into the chest, while extending [your] left leg long, " she continues. The key here is to begin alternating legs at a moderate pace for 16 to 32 reps. So, why not try listening to our expert? If you’re trying to tone up your core and sharpen your abs, you can simply stay home and save big on a gym membership!
The second equipment-free exercise targeting your core is the single-leg extension. “Lying on mat, float one leg at a time to tabletop position,” explains Rogers, adding that you need to lift your chest at the same time (in other words, you should be able to see your abdominals). Next, “draw [your] right knee into the chest, while extending [your] left leg long, " she continues. The key here is to begin alternating legs at a moderate pace for 16 to 32 reps.
So, why not try listening to our expert? If you’re trying to tone up your core and sharpen your abs, you can simply stay home and save big on a gym membership!
