In a previous post we talked about why core strength was so important to your overall health. Building this strength requires consistent exercise that activates the muscles of your entire core, not just the abs.
Luckily, there are plenty of exercises that you can do from home with just a roll up exercise matt.
Here are ten that you can try.
Plank
The plank is a classic core exercise that targets the entire abdominal region, as well as the lower back, hips, and shoulders.
To perform a plank, start in a push-up position with your hands directly under your shoulders and your body straight from head to heels. Hold this position for as long as you can, aiming for at least 30 seconds to start and working up to a minute or more as you get stronger.
Russian Twist
The Russian Twist is a great exercise for targeting the obliques, or the muscles on the sides of your waist. To perform a Russian Twist, sit on the floor with your knees bent and your feet flat on the ground.
Lean back slightly, keeping your back straight, and lift your feet off the ground. Hold a weight or medicine ball in your hands and rotate your torso to one side, tapping the weight on the ground next to your hip. Return to center and repeat on the other side. Aim for 10-15 reps on each side.
Bicycle Crunch
The Bicycle Crunch is a challenging exercise that targets the entire abdominal region, as well as the obliques. To perform a Bicycle Crunch, lie on your back with your hands behind your head and your knees bent.
Lift your shoulders off the ground and bring your left elbow towards your right knee as you extend your left leg out straight.
Return to center and repeat on the other side, bringing your right elbow towards your left knee as you extend your right leg out straight. Aim for 10-15 reps on each side.
Dead Bug
The Dead Bug is a great exercise for building core stability and strength, as well as improving posture. To perform a Dead Bug, lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle.
Slowly lower your right arm and left leg towards the ground, keeping your back pressed into the floor. Return to center and repeat on the other side. Aim for 10-15 reps on each side.
Plank with Alternating Arm and Leg Lift
This exercise is a challenging variation of the plank that targets the entire core, as well as the glutes and shoulders.
To perform a Plank with Alternating Arm and Leg Lift, start in a plank position with your hands directly under your shoulders and your body straight from head to heels.
Lift your right arm and left leg off the ground, holding for a few seconds before returning to center. Repeat on the other side. Aim for 10-15 reps on each side.
The Hundred
The Hundred is a classic Pilates exercise that targets the entire core. To perform this exercise, lie on your back with your legs lifted to a tabletop position and your arms straight by your sides.
Lift your head, neck, and shoulders off the mat and pump your arms up and down while inhaling for five counts and exhaling for five counts. Repeat this for 10 cycles, or 100 pumps. This exercise strengthens the abdominals, obliques, and hip flexors.
Criss-Cross
The Criss-Cross is another effective Pilates exercise that targets the obliques and rectus abdominis. Begin by lying on your back with your knees bent and your hands behind your head.
Lift your head, neck, and shoulders off the mat and bring your right elbow to your left knee while extending your right leg straight out.
Repeat on the other side by bringing your left elbow to your right knee and extending your left leg straight out. Continue alternating sides for 10-15 reps. This exercise strengthens the obliques and rectus abdominis.
Teaser
The Teaser is an advanced Pilates exercise that targets the entire core, including the deep transverse abdominis muscles. Begin by lying on your back with your arms and legs extended towards the ceiling.
Inhale and lift your head, neck, and shoulders off the mat as you simultaneously lift your arms and legs to a 45-degree angle.
Exhale and roll up into a seated position, balancing on your sit bones. Inhale and roll back down to the starting position, one vertebra at a time. Repeat for 5-10 reps. This exercise strengthens the entire core, including the deep transverse abdominis muscles.
Side Plank
The Side Plank is an excellent exercise for strengthening the obliques and transverse abdominis muscles. Begin by lying on your side with your elbow directly under your shoulder and your legs stacked on top of each other.
Lift your hips off the mat, creating a straight line from your head to your feet. Hold for 30-60 seconds and then switch sides. Repeat for 3-5 reps. This exercise strengthens the obliques and transverse abdominis muscles.
Rolling Like a Ball
Rolling Like a Ball is a classic Pilates exercise that targets the entire core, including the deep transverse abdominis muscles. Begin by sitting on your mat with your knees bent and your feet flat on the ground.
Reach your arms around your legs and hold onto your ankles. Inhale and roll back onto your shoulder blades, lifting your feet off the mat.
EExhale and roll back up to a seated position, balancing on your sit bones. Repeat for 5-10 reps. This exercise strengthens the entire core, including the deep transverse abdominis muscles.
For more information on how you can incorporate strength building exercises and osteopathic techniques into your Pilates practice click here.