Bodyweight Core Workout
When it comes to your core muscles, many of us either overlook them or do not desire to exercise them individually, owing to misinformation or the mistaken belief that you are already exercising them throughout your lifting sessions.
This is where certain bodyweight core workouts come in because core muscles are the set of muscles that are engaged all day, irrespective of your activity level. Discussing the type of contraction your core muscles go through while performing some lifts such as deadlifts, squats, etc. is an isometric contraction, which simply means that in these types of movements there is no change in the joint action or muscle size, but they provide you with a greater load in terms of muscular strength and muscular hypertrophy.
Bodyweight core workouts stand out in this regard because they provide isotonic contraction, which results in a change in joint action and provides you with a load in terms of both muscle strength and muscular growth.
Most people believe that core muscles only include the anterior part of the torso; however, this is not the case. Core muscles include the anterior to posterior parts of the torso and include the Rectus abdominis, external obliques, internal obliques, Transversus abdominis, Multifidus, Quadratus lumborum, and Lumbar erector spinae.
The 4 Best Bodyweight Core Workout
Bodyweight core workout routines include the following:
1. Crunch Cum Sit Ups or Partial Crunches
Beginning the workout with the most fundamental and one of the most helpful bodyweight workouts. Choose between crunch cum sit-ups and partial crunches based on your strength levels. Lie faceup with your legs bent and your hands behind your head. Exhale via your mouth as you move up, and inhale through your nose as you return.
If your muscular strength allows, go all the way up and aim to put your elbows and knees as near to each other as possible, or stick to half crunches and focus on advancement and strengthening your muscular strength over time.
2. Twisting Crunch Cum Sit Ups
The first portion of this bodyweight core workout is similar to crunches; the only difference is that the trainee twists his/her torso while pushing his/her head towards his/her knees. The breathing approach stays the same: exhale through your mouth as you move up and inhale through your nose as you move back. Choose between partial twisting crunches or twisting crunch cum sit-ups based on your muscular strength levels.
Lift your complete body off the floor, forming a straight line from head to toe while resting on your forearms and toes. Hold. Return your body to the floor slowly, keeping your chin tucked and your back flat. Again, one of the bodyweight core workouts that deliver the same type of contraction to your core muscles as squats or deadlifts, which is an isometric contraction.
4. Reverse Crunches
Lie face up on the floor, with your lower back pressed against it. Place your hands behind your head or outstretch them beside your body.
Lift your feet up while keeping your legs straight or crossing them at the ankles. Pull your lower back off the floor while contracting your abs. With each contraction, raise your legs toward the ceiling. The breathing method stays the same, i.e., exhale through your mouth as you go up and inhale through your nose as you move back. Again, depending on your level of muscle strength, pick flexed or extended knees.
5. Superman Planks
One of the most underappreciated bodyweight core workouts, yet incredibly effective for building the erector spine group. Lie facedown on the floor, arms outstretched in front of your body, palms down. Draw in your navel, tense your glutes, and pinch your shoulder blades together.
Lift your arms, chest, and legs off the floor at the same time. Hold. Return to the starting posture slowly, keeping your chin tucked.