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No-Equipment Core Exercises

No-Equipment Core Exercises

As we age, our bellies are one of the “problem areas” we all lament. We wish they were flatter or miss the tummy of our youths.

However, a robust core isn’t just about achieving that aesthetically pleasing stomach you might see on Instagram. A strong core—which includes the pelvis, lower back, hips and stomach—improves your stability, posture and overall strength. Losing weight and slimming your waistline are just a bonus.

What’s great about these exercises is that they can be done anywhere, anytime, without needing equipment or gym memberships. If you’re unsure how to start, try the following four exercises.

Bicycle crunches. These exercises are like pedaling a bike but on your back. They help you build a stronger core and improve your balance and coordination. Lay flat on your back, with your hands lightly supporting your head and knees bent. Lift your shoulders off the mat while twisting your torso, aiming to touch your elbow to your opposite bent knee. Peloton recommends their clients do 12 to 20 crunches per set for 3 sets.

Leg raises. Lie flat on your back, place your palms on the ground to stabilize your body, and gently lift your legs straight toward the sky. Slowly lower your legs, stopping just before they touch the floor. Aim for 10 to 15 repetitions and complete 3 sets for an effective workout. These exercises can improve posture, balance and flexibility and strengthen your core.

Mountain climbers. Start with your hands directly under your shoulders and keep your body straight. Then, lift your right foot off the ground, bringing your knee towards your chest. Quickly switch legs, bringing the right leg back and the left leg forward. Continue alternating legs in a “climbing” or “running in place” motion, keeping your core engaged and maintaining a steady pace. Aim for 3 sets of 10 to 15-second reps to start.

Planks. Get into a forearm push-up position, elbows under shoulders, and your body forming a straight, unyielding line from head to heels. Then, engage your core by pulling your belly button towards your spine and tightening your glutes. Try holding the position for 10 seconds, and as you build stronger muscles, you can increase the time, gradually challenging yourself.

We’re excited that you want to get stronger (and maybe slim down in the process)! Just remember to talk to your doctor before engaging in a new exercise routine.

Joint Pain Assessment

Is your joint pain hindering your exercise? Take our orthopedic pain quiz to see what may be causing your discomfort and how we can help.

Ortho Pain Quiz

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