Bodyweight exercise for core

Crunch

Execution

1. Lie supine with the knees bent, feet on the floor, and hands at the ears. Hold the head and

neck in neutral position, not flexed or twisted.

2. Flex the spine to 30 degrees of trunk flexion with most of the motion occurring in the thoracic spine, keeping the head and neck in proper position.

3. Hold at the top briefly and then lower the trunk slowly under control.

Muscles Involved

Primary: Rectus abdominis

Secondary: External oblique, internal oblique

Exercise Notes The crunch is one of the most basic core exercises in the books. It targets the muscles of the abdominal wall and strengthens the dynamic trunk-flexion role of the core, which is critical for sport actions such as throwing a baseball, serving a tennis ball, or spiking a volleyball. Limit the flexion of the low back during the crunch and focus most of the motion in the upper back. Raise the torso to just 30 degrees of total trunk flexion and make sure you accentuate the isometric portion (the static hold when you keep the body motionless) at the top as well as the eccentric (lowering) component.

Bicycle

Execution

1. Lie supine with the hips flexed in the air at 90 degrees.

2. With the hands at the ears, flex and rotate the upper spine by raising the torso off the ground about 30 degrees and twisting while flexing the opposite hip until the elbow and opposite knee meet each other.

3. Reverse the movement and twist to the opposite side as if riding a bicycle.

Muscles Involved

Primary: Rectus abdominis, psoas, rectus femoris

Secondary: Internal oblique, external oblique

Exercise Notes The bicycle is an effective abdominal movement that works the core in several capacities, including trunk flexion, trunk rotation, and hip flexion. The motion requires a balance of strength and coordination. Once you get the hang of it you’ll feel it working the entire core. Don’t move too much at the lumbar spine. Rise up just enough to lift your shoulder blades off the floor.

Seated Knee-Up

Execution

1. While seated, lean back and grab the seat of the chair, keeping the feet on the floor, chest up, and head and neck in neutral position.

2. Keeping the knees bent, simultaneously move the trunk forward and the legs upward so the trunk and thighs move toward each other.

3. Lower the torso and feet to starting position.

Muscles Involved

Primary: Rectus abdominis, psoas, rectus femoris

Secondary: Internal oblique, external oblique

Exercise Notes Strong hip flexor muscles power the legs upward while running. While the rectus femoris is more active in lower ranges of hip flexion, as the hips rise the psoas become more important. The seated knee-up strengthens the abdominals and hip flexors together to help produce a strong anterior chain. Maintain good posture throughout this movement by keeping the chest tall and head and neck in neutral position.

Front Plank

Execution

1. Form a pillar or bridge by supporting your body in a prone position with only the feet and forearms touching the ground.

2. Keeping the body in a straight line with the elbows directly beneath the shoulders, the hands flat on the floor or clasped, and the head looking down, forcefully contract the quads and glutes.

3. Hold for time. Depending on your fitness level, hold the position for 30 seconds to 3 minutes.

Muscles Involved

Primary: Rectus abdominis, internal oblique, external oblique

Secondary: Gluteus maximus, quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius)

Exercise Notes The front plank is the most basic core-stability exercise. Unfortunately it is often performed improperly. Contract the quads to straighten the knees. Keep the body in a straight line. Many people either allow the hips to sag or bow up into an upside down V position. Look down to avoid hyperextending the neck. Finally, squeeze the glutes to posteriorly rotate the pelvis. This makes the movement much more challenging for the glutes, abdominals, and obliques. When performed in this manner, the movement is challenging. It’s not uncommon to experience shaking and trembling after only 15 seconds.

Sliding Rollout From Knees

Execution

1. Assume a kneeling position with both hands on paper plates. You may also use commercially-available sliding exercise discs or, on a slick floor, small hand towels. Squeeze the glutes and keep the head and neck in a neutral position.

2. Lower your body under control by extending the hips and flexing the arms until your body approaches the floor. Keep the glutes contracted forcefully.

3. Rise back to the starting position.

Muscles Involved

Primary: Rectus abdominis, internal oblique, external oblique

Secondary: Gluteus maximus, latissimus dorsi, triceps brachii, pectoralis minor

Exercise Notes The rollout is one of the best core stability exercises. If you use proper form and keep the glutes contracted, preventing the pelvis from rotating forward, your lower abdominals will receive even more of a workout, and you are likely to be sore for quite a while if you aren’t accustomed to the movement. Break into this exercise gradually and make sure you keep the body in a straight line at the bottom of the movement. Many people sag at the hips or allow too much anterior pelvic tilt during the rollout exercise.