The core muscles are something that helps you to stand straight or sit without falling. These are the muscles that are present in your belly region, pelvis, back, and glutes (remember that core doesn’t only mean abs).  But with the age and muscle disuse, the core muscle may become weak, and even leads to bad posture and injuries.  Thus, for the ease, we are mentioned 20 minutes of core strengthening exercises that you can do at home and attain effective results.

Before knowing about these exercises, you should beware of the list of all the core muscles, these are:

  • Rectus Abdominis
  • External Abdominal Obliques
  • Internal Abdominal Obliques
  • Transverse Abdominis
  • Glutes
  • Pelvic Floor
  • Scapular Muscles

Core Strengthening Exercises You Can Do At Home:

Before starting any exercise session, you should have to warm-up. Well, these are the 10 minutes warm-up session that you have to follow:

  • Warm-Up (10 minutes)
  • Neck tilts – 1 set of 10 reps
  • Head up and down – 1 set of 10 reps
  • Neck rotations (do it slowly) – 1 set of 10 reps
  • Shoulder rotations – 1 set of 10 reps
  • Elbow rotations – 1 set of 10 reps
  • Arm rotations – 1 set of 10 reps
  • Waist rotations – 1 set of 10 reps
  • Spot jogging – 1 min
  • Side lunges – 1 set of 10 reps
  • Calf raises – 1 set of 10 reps
  • Ankle rotations – 1 set of 10 reps

Flutter Kicks:

What You Have To Do:

  • First, you just have to lie down on your back on a mat or carpet. Then, you ought to keep your hands by your side, palm flat on the mat, and make your back flat against the mat, and face up the ceiling
  • Then, you ought to engage your core, lift your legs off the floor and kick them up and down alternately. Don’t allow your feet to touch the floor until you complete 1 set
  • You have to do only 2 sets of 15 reps to get the best results

Target – hip flexors, lower abs, glutes, quads, and hamstrings.

Seated Knee Tuck:

What You Have To Do:

  • You just need to sit on the mat using your knees flexed and keep your feet flat on the mat. Then, you ought to place your hands behind you, and even keep your palms flat on the mat
  • Right after, there is a need to engage your core, bend your elbows, lean back a bit, and then you ought to lift your legs in the same flexed knee pose
  • Very next, you ought to bring your knees close to your chest, and your upper body should close to your knees
  • Then, you ought to lean back and push your leg away. Then, you ought to straighten your legs as you do it
  • Very next, you have to flex your knees and bring them close to your chest, and your upper body must close to your knees
  • You have to stick on 3 sets of 10 reps to get best results

Target – Upper, middle, and lower abs, quads, hamstrings, glutes, calves, biceps, and triceps.

Crunches:

What You Have To Do:

  • First of all, there is a need to sit on the mat using your both knees flexed and feet flat on the mat and you have to keep your feet together
  • Very next, you have to roll back until the back of the shoulders touches the mat. Avoid resting your head on the mat
  • Very next, you have to engage your core and then place your fingertips behind the head to support it. You have to keep your elbows out, arms wide open, and chest out. Avoid to tuck your chin, this is said to be as your starting position
  • Very next, you have to exhale and lift your head (do not push it) so that it keeps the upper back is off the ground. And, you ought to look at the top of your knees
  • Then, you have to inhale and slowly go back to your starting position
  • All you have to do 2 sets of 15 reps

Target – Rectus abdominis, transverse abdominis, internal and external obliques, and pelvis.

Bicycle Crunch:

What You Have To Do:

  • First, you have to lie on the ground, for instance, place your hands behind your head, and then open your arms. Then, you ought to raise your head and your feet off the floor, flex your knees, and then bring them close to your belly
  • Very next, you ought to push the right leg back and extend it. Simultaneously, you have to crunch up and try to touch your left knee using your right elbow
  • Right after, you have to fold your right knee. When you do so, then you have to push your left leg back and extend it fully. Then, you have to crunch up and try to touch your right knee with your left elbow. This completes one rep
  • All you need to do 2 sets of 15 reps to get stunning results

Target – Upper, mid, and lower abs, obliques, quads, and hamstrings.

Plank:

What You Have To Do:

  • Let start, you just have to get on all fours from a kneeling position
  • Very next, there is a need to flex your elbows and place your forearm on the mat. Then, you ought to extend your legs behind and keep engage your core. Remember that your neck and spine should in a straight line. Avoid to bend or pike up
  • Then, you have to keep your elbows right below your shoulders. Then, you have to look down at the floor. You have to avoid any strain on your head and neck. Keep breathing
  • You have to hold this pose maximum for 30-60 seconds
  • You have to do this 2 planks of 30-60 seconds hold

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