Simple At-Home Core Workout | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Simple At-Home Workout for the Whole Core

December 7, 2012 | Giovanni Grassi

Must See Strength Training Videos


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

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...
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...
Must See
Patrick Willis' Homegrown Off-Season Workout
Views: 1,222,559
Drew Brees Will Not Be Denied
Views: 8,045,527
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 34,427,980

Featured Videos

Dwight Howard Ab Workout Views: 63,326
John Wall Elbow-to-Elbow Shooting Drill Views: 186,618
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 18,183
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,427
Dwight Howard Stays in the Gym All Night
Views: 4,006,048
Allyson Felix Explains How To Choose a Coach
Views: 8,690,635
Charging Ground Balls With Skip Schumaker
Views: 29,573
Antonio Brown Juggles 3 Footballs
Views: 1,176,187

Load More
More Cool Stuff You'll Like

Get a Full-Body Workout With Just 2 Exercises

Two Full-Body Combo Muscle-Building Exercises for Off-Season or In-Season Workouts By Jim Carpentier, CSCS Full-body workouts? Athletes (and...

Todd Durkin's Complete Football Strength Training Program

The Best Lower-Body Landmine Exercises

Build Bulletproof Chest Strength With This Unconventional Method

5 Ways to Get a Higher Vertical Jump

Build Awesome Arms With This 15-Minute Workout

Evan Longoria's Off-Season Strength and Resistance Workout

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Build Strong Legs with the Leg Press Lockdown Workout

Save Your Shoulders With These Barbell Landmine Exercises

3 Tips to Blast Through Training Plateaus

How to Improve Shoulder Strength and Flexibility

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Add Surprise Sets for a Great Workout Finisher

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

3 Tricks for a Stronger Front Squat

Abby Wambach's Soccer Power Workout

3 Habits of Highly Successful Coaches

Train Like a Pro: Los Angeles Lakers Strength Training Program

7 Farmer's Walk Variations for Improved Core Strength

Build Wrestling Strength With the Gable Lock Isometric Hold

How You Can Olympic Lift With an Injury

The 4 Best and Worst Cable Machine Exercises

Prevent Volleyball Shoulder Injuries With These Exercises

3 Keys to In-Season Baseball Training

What Happens When You Do The Same Exercise Every Day?

Putting Together an Off-Season Workout for Point Guards

The Top 10 Mistakes Athletes Make in the Weight Room

6 Gym Machines That Are Actually Worth Your Time

Todd Durkin

5 Quick Workout Fixes for Faster Muscle Growth

How Strength Training Changed Rory McIlroy's Game

Can You Survive This Insane 100-Rep Push-Up Challenge?

Train Like a Pro: Peyton Manning's Core Workout

The 3-Minute Total Arm Pump

4 Exercises From NFL Players to Build True Game Speed

3 Simple Strategies for a Better Workout

Grab a Broom for This Fast-Paced, Full-Body Workout

Train Like a Pro: MLS Soccer Strength Program

Jump Higher After a Month With These 3 Exercises

Deadlift Grip Guide: How Hand Placement Changes the Exercise

Posterior Chain Fixes to Improve Your Game

When Not to Try Unstable Hockey Training

Train Like a Pro: Damian Lillard's Basketball Core Workout

Use Eccentric Lifts to Increase Size and Strength

3 Keys to Better Softball Workouts