Doing core exercises at home is synonymous with achieving a flat stomach and defined abs, but that’s not what they are really about. For some, a bit more shape may be a welcome outcome, but having a stronger core goes well beyond that.
For the past fortnight, I’ve devoted five minutes each day to core exercises on my yoga mat. This daily ritual transported me into a world of peculiar moves that resemble activities from a nature documentary (yes, dead bugs and bear crawls were part of the repertoire). Previously, I’ve maintained some core strength through swimming and yoga, but I sensed it was time to elevate my commitment. Would a concentrated two-week challenge truly yield faster, better results?
Under the expert guidance of my trainer, Joanna Bennet (known as Joey Jo Fitness), I tackled a series of exercises: dead bugs, bear knee taps, and a two-minute elbow plank. These moves stand out as some of the best yoga mat workouts available alongside other core-centric routines. They engage various core muscles and are easily adjustable in difficulty. Here’s a glimpse into my experience over the last two weeks, featuring these core exercises and their abundant benefits.
Core exercises at home: Which ones should I do?
Dead bugs (20 reps)
As per Bennett’s advice, dead bugs activate multiple core muscles, including the transverse abdominis (a deep-set muscle that acts like a natural corset), the rectus abdominis (your classic abs), and the obliques (located on your sides). “These exercises are particularly user-friendly for beginners,” she asserts, “minimizing the risk of injury while also working the pelvic floor—a vital aspect for many women.” She emphasizes maintaining contact between your neck and the ground, thus preventing any arching of the lower back.
How to do dead bugs:
- Start by lying on the ground in a reverse table-top position.
- Simultaneously extend your right arm back and straighten your left leg, keeping it close to – but not touching – the floor, then return to the starting position (one rep).
- Switch to the left arm and right leg to complete another rep.
2. Bear knee taps (20 reps)
This exercise works a full array of core muscles, including the transverse abdominis and obliques, proving especially beneficial for women battling diastasis recti after childbirth. Since giving birth over six years ago, regaining a flat stomach has been a challenge, likely due to diastasis recti—a condition where the abdominal muscles separate, leading to a soft tummy. Bear knee taps become a valuable option that strengthens the affected area without straining it.
How to do bear knee taps:
- Begin in a table-top position, lifting your knees an inch off the ground to engage your core.
- Inhale, then exhale while tapping your left knee with your right hand, returning to the center as you breathe in (one rep).
- Repeat with your right knee and left hand to complete the next rep.
3. Elbow plank (2 minutes)
Bennett strongly advocates learning how to do a plank, asserting, “It’s not just core work; it also engages multiple muscles such as the biceps, triceps, quads, and glutes.”
How to do an elbow plank:
- Position yourself on the floor, stacking your elbows directly beneath your shoulders and extending your legs straight.
- Brace your core and glutes to create tension throughout your body.
- Maintain a straight line from your head to your heels, taking care to keep your elbows aligned under your shoulders as fatigue sets in.
Beginning with a shorter duration of 30 seconds is advisable, gradually increasing to longer holds as you gain strength, up to two minutes for a significant challenge.
Benefits of doing core exercises at home for two weeks
1. It’s a full-body workout
The core comprises layers of foundational muscles that stabilize our abdomen and back, vital for twisting, bending, and flexing our spines. In essence, a robust core simplifies other exercises and daily movements while curbing pain/injury risks.
Initially embarking on this challenge focused on my abdomen, I quickly realized the influence on every part of my body. By merely day three, my shoulders and arms felt the effects of extended positions in the bear and plank exercises. Interestingly, my quads, glutes, and calves also engaged, especially with bear poses. Not only did dead bugs stretch many muscles, but they could also seamlessly integrate into other routines, like strength training for runners or Pilates for strength training, due to their focus on the major muscle groups.
2. Doing a plank can lower your blood pressure
A recent study reveals that isometric exercises, such as the plank, significantly reduce blood pressure, outperforming aerobic activities and HIIT workouts. Researchers from Canterbury Christ Church and Leicester universities analyzed thousands of clinical trials to confirm this finding.
3. Core exercises can reduce back pain
Strengthening your core supports your spine and abdomen, facilitating pain-free movement. The benefits of two weeks’ worth of core exercises manifested as a noticeable decrease in nagging lower back pains. Research supports this claim too, with findings from Sun Yat-sen University, demonstrating that core training significantly improves mobility—especially in older adults.
4. Build mental strength
Engaging in repetitions and long holds challenges not just the physical body but the mind as well. The challenge of holding a plank felt progressively daunting; achieving the two-minute mark required a mental dialogue. I had to remind myself of past successes while practicing deep breathing to ease the mental strain.
5. Core strengthening can be an exercise in mindfulness
One unforeseen benefit was the mindfulness aspect of daily core workouts. Personal trainer Monique Eastwood emphasizes connecting breath with movements as key to activating deep core muscles. This connection naturally slows the pace and promotes a focus on counting reps or timing, with research showing a clear correlation between paced slow breathing and pain reduction.
What’s a good alternative to core exercises?
Exercises can be modified to amplify their challenge. Bennett recommends intensifying a plank by incorporating shoulder taps or transitioning to high planks versus low planks. Additionally, Eastwood suggests adding a side plank with knee taps for further depth and complexity, efficiently engaging core and oblique muscles.
Alternately, engaging in full body workouts that prioritize the core can also suffice, including a Pilates abs workout or STOTT Pilates.
How long does it take to strengthen a weak core?
Generally, individuals may expect to notice improvements in core strength between four to eight weeks with consistent practice. The more focused effort put into activation during regular activities—sitting, walking, or exercising—the quicker one can expect tangible results.