Core Training exercises you need to know!

Are you wondering which core training exercises are really efficient? Then you've come to the right place. These are the best exercises for a strong core!

When was the last time you consciously strengthened your core? If you can't immediately think of an answer to this question, it means one thing: It's been far too long since your last core workout.

But we want to put an end to that together now.

Here you will find the best core training exercises for your living room. You don't need any equipment or much space. A training mat and sports clothes are all you need. Get started today!

Why Core Training exercises not only train the abdomen

Core stands for core - the center of the body. It includes the entire torso. That is, all the muscles between the diaphragm and the hips. More specifically, the straight and lateral abdominal muscles, the lower back and the hip muscles.

You can only get a strong core if you do core training exercises. That means for you: Not only abdominal exercises, but also strengthen your back. Beginners tend to forget this.

We've put together the best core training exercises that you can do without equipment. So you can start right now in your living room.

These are the most effective exercises for the lower abdomen!

Why Core Training is important

The core connects the upper and lower body. If you're very athletic and have studied the subject, you know that with strengthened core muscles, power transmission through the muscle chains is improved.

But that doesn't mean that only professional athletes should strengthen their core. It is worthwhile for absolutely everyone. From amateur athletes to those who simply want to prevent back pain or let their abdominal muscles shine.

The classic problems we all have to deal with, such as lack of exercise, monotonous movement sequences or incorrect movements can lead to postural deformity. Because we hardly need our abdominal and back muscles before sedentary jobs, they atrophy. The result is back pain, herniated discs and the like.

A stable body center helps you

train more efficiently,
Prevent injuries,
to get a better coordination,
improve your posture,
to have more security in everyday life,
improve the balance
and prevent back pain from sitting.

What else you should know: Our body always adapts to our everyday life. So if you sit a lot, you have different muscle groups than someone who has to lift or stand a lot at work. This is not always good. Especially with sedentary jobs, many muscles atrophy. But tendons and ligaments are also affected.

Core training exercises help you to fight against this. They strengthen the center and prevent imbalances in the body.

These 13 exercises are optimal for strength training in the living room!

The best core training exercises for home without equipment.

You want to get started right away? Perfect! Then grab a training mat and sports clothes. After a short warm-up session, you're ready to go.

In the Core Workout you will find many functional movements. That means: You always work several muscle groups at the same time. You do not train the muscles in isolation.

Do each exercise 12x and a total of 3 repetitions. If an exercise requires you to hold it instead of doing reps, hold it for at least 30 seconds. Advanced students try 45 seconds. For beginners and advanced, do 3 rounds with rests between exercises.

Suspension possession

Full tension for the abdominal muscles. Not suitable for beginners.

For those who find the exercise too painful, double up on the mat, place a pillow underneath or use a balance cushion as a base.

Sit down on the exercise mat.
Lean back and stretch your legs upwards.
Hold your arms parallel to your body with the palms facing up.
Lower the legs as far as you can and hold the position.

This is a static exercise. That is, you hold the position and do not move.

Full plank

This core exercise is a basic exercise on which many other executions build. If you master it well, many other exercises will be easier for you.

Lie down on your stomach.
Place your hands under your shoulders.
Push yourself up until your arms are stretched. You now touch the floor only with the palms of your hands and the tips of your toes.
Tighten your abdomen so that you do not form a hollow back.
Pinch the pomus muscles together and remain in this position like a board.

Normal Plank

If you're just starting out with core training exercises, normal planks should be on your to-do list. They strengthen from head to toe.

You start lying on your stomach.
This time place your elbows under your shoulders.
Push yourself away from the mat.
Tense the abdomen and the pomus muscles. Attention: danger of hollow back!
The view is directed downwards.

Did you know that you can do abdominal exercises standing up?

Mountain Climbers (mountain climbing exercise)

Now we're going to make your abdominal muscles glow. At the same time you improve your endurance with this core training exercise.

The starting position for this exercise is a full plank. The hands are under the shoulders and the gaze is directed downward.
Now pull the right knee to the right elbow.
Put the leg back down and repeat the process with the other leg.
In this exercise, it is important that you tighten your abdomen and do not fall into the hollow back.
You are welcome to perform this exercise quickly. But always make sure that you work with enough body tension.

Diagonal climber

You can do the Mountain Climber in many variations. The slightly heavier one is this one.

The starting position is a normal full plank. Tighten the abdomen, stretch the legs.
Now pull your right knee toward your left elbow. Try to get as close as possible to the outside of your elbow.
But this time you do the exercise very slowly and with a lot of body tension.
Make sure that the upper body always remains in the same position and does not move.

Hollowman

This is one of the core training exercises that you can do dynamically or statically.

Lie on your back.
Raise the arms from the floor and stretch them through. The palms face the ceiling.
Now lift your head off the mat.
At the same moment, lift your legs. Important: The legs must be stretched.
If you want to do the exercise statically, then hold this position. If you need more action, bob your legs up and down 10 cm.

Plank with shoulder taps

And another exercise that comes from the Plank.

You start in full plank.
This time, however, open your legs. Place your feet on the edge of your exercise mat.
Tighten the abdomen.
Shift the weight to the right arm.
Raise the left arm from the floor. Touch the right shoulder with the fingers.
Put the arm down again and now do the exercise sideways.

Rad! Do you know these 18 Plank variations?

Russian Twist

Not all core training exercises have planks as the starting position. One example is the Russian Twist. It makes the abdominal muscles glow. You can use a dumbbell, a kettlebell, a medicine ball or a filled shopping bag.

Grab a weight. Beginners can do the exercise without a weight.
Sit down on the mat. Lean back and lift your legs off the floor.
Now lift the weight from the left to the right side and back. It is important that you do not put it down.
Work with the strength of your abdominal muscles and make sure your back is straight.

Walking Lunges

Also a good exercise for the whole body are lunges in this variation.

You start in an upright position.
Place your hands on your hips.
Take a big step forward with the right leg, the left leg stays behind.
Lower the hips until the buttocks are level with the right knee.
The right leg forms a right angle.
With your left leg you touch the floor very briefly.
Now return to the starting position by bringing the left leg forward.
Repeat the exercise and now step forward with the left leg.

Lunge with trunk rotation

From a few basic executions you can modify core training exercises. Therefore, if you have a clean command of the lunge, you can dare to do this exercise.

You will need an exercise ball, a medicine ball or similar. As a beginner, a very light object is also sufficient.
Go into a lunge. The right leg is in front, but the left remains slightly in the air - the knee does not touch the floor.
Hold the ball in front of your chest with arms outstretched.
Tighten the abdomen firmly.
Now guide the ball slowly and controlled to the right side and back to the starting position. Do 12 repetitions on the right side, only then change the leg and the side of the trunk rotation.

Not enough core exercises yet? Then take a look here!

Power Side Crunch

You don't need more than a soft exercise mat for this exercise. If it hurts too much, put a pillow under it. This is a very strenuous exercise for the lateral abdominal muscles.

Lie sideways on the mat.
Stretch the lower arm forward. Support yourself with the upper arm just below the chest.
Lift the upper body off the mat.
Stretch your legs through. Important - the toes point away from your body.
Now lift your legs off the floor so that you are lying with only your hips on the mat. Lower the legs again and lift them again.

Plank with hip dips

If you haven't had enough of planks, you should incorporate this into your core workout. This will get your lateral abs burning.

You start with normal planks. To keep your balance better, you can interlace your fingers.
Tighten the abdomen and stretch the legs through.
Now swing your hips to the left and then to the right side.
Make sure your back stays straight.

Lateral planks and twist in

In this exercise you start in a lateral plank. To do this, lie sideways on the mat. Support yourself with your left arm. The elbow is under the shoulder.
Push the hips up to form a straight line.
Pass the right arm under your body.
And then stretch it back into the air. Your gaze always follows the right arm. Make sure that the hips remain in the air.

These are the best exercises for the lower back!

Leg lift lying down

It looks easy, but it's mega strenuous. This is one of those core training exercises that will give you a really sexy six pack.

In the starting position you lie with your back on the mat. The hands are parallel to the body, the gaze is directed to the ceiling.
The legs are stretched out.
Now slowly lift your legs off the floor until the soles of your shoes are facing the ceiling.
Lower the legs again and raise them again.
Be careful not to lift your back off the mat.

Our conclusion

Weak abdominal and core muscles can lead to imbalances, instability and pain. It is also not uncommon for poor posture to result, which in turn can lead to problems. Core training exercises are worthwhile for absolutely everyone and should be a regular part of your training schedule. You don't need a gym or expensive equipment.

Have fun with the training!

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