Simple At-Home Core Workout | STACK
Giovanni Grassi
- Giovanni Grassi is an NSCA-CSCS-certified sports performance specialist at the Parisi Speed School in Fair Lawn, N.J., where he trains athletes in speed and agility...

Simple At-Home Workout for the Whole Core

December 7, 2012 | Giovanni Grassi

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Contrary to popular belief, working to strengthen the core does not mean trying to get a six-pack. The core consists of many other muscles that are essential to athletic performance, like the obliques, glutes, low back muscles, and other lesser known stabilizing muscles throughout the torso.

The following workout addresses every aspect of core strength. Best of all, it requires minimal equipment and can be done at home. (Check out more at-home workouts.)

Explosive Sit-Ups (Abs)

  • Lie on back with knees bent, and hold a medicine ball directly overhead
  • Perform a standard Sit-Up keeping the ball overhead as you move

Sets/Reps: 3x20

Seated Twist (Abs, Obliques)

  • Sit with knees bent and feet off ground (for an extra challenge, hold a medicine ball)
  • Clasp fists together
  • Twist and touch fists to ground next to right hip
  • Twist in opposite direction and touch fists to ground next to left hip
  • That’s one rep. Repeat.

Sets/Reps: 3x30 each direction

Plank (Abs, Obliques, Lower Back)

  • Assume push-up position, keeping core tight and back flat
  • Drop onto elbows, positioning them under shoulders
  • Hold for time

Sets/Duration: 3x30-60 seconds

Single-Leg V-Ups (Abs, Obliques)

  • Lie on back with left arm overhead and right arm to side
  • Lift right leg and touch it with left arm
  • Lower to the starting position, maintaining control
  • Repeat for specified reps, then switch sides

Sets/Reps: 3x10 each side

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Supermans (Lower Back)

  • Lie on stomach with hands and arms pointed straight ahead
  • Lift upper body and feet off ground
  • Hold for time

Sets/Duration: 3x30 seconds

Windshield Wipers (Abs, Obliques, Lower Back)

  • Lie on back with arms to sides and palms facing down
  • Hold legs together in air, perpendicular to ground
  • Lower legs to the right and pause for a one-count; do not touch ground
  • Raise legs to center, then lower them to opposite side
  • Repeat, alternating sides

Sets/Reps: 3x8 each side

Side Planks (Obliques)

  • Lie on side with forearm under you
  • Rise into side plank position so only forearm and side of bottom foot touch ground
  • Hold for time, then switch sides

Sets/Duration: 3x30-60 seconds each side

Check out more great workouts in STACK's Core Guide.

Giovanni Grassi
- Giovanni Grassi is an NSCA-CSCS-certified sports performance specialist at the Parisi Speed School in Fair Lawn, N.J., where he trains athletes in speed and agility...

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