11 Bodyweight Exercises To Build A Strong Core In 20 Minutes
Everyone wants that 6 pack. Since genetics has a lot to do with whether or not you will get one, the real focus should be on exercising to build a strong core. Even if the six pack never comes, building a strong core is important to relieve back pain, lose weight, help with posture and even without a six pack, a flat stomach makes you look good which in turn makes you feel good about yourself. A couple things to keep in mind while performing these exercises –
- never sacrifice good form
- if you get tired, stop and drink some water
- perform the circuit one right after the other
- once completed, rest two minutes and then do the entire circuit again
This workout will work all of your midsections main muscle groups which will build a strong core. Here we go-
Feet Up Crunch
Lie flat on your back, lift your feet 90 degrees to knees and hips,
hands to the side of your head, bring your elbows to the knees, head and shoulders come off the ground. 15 reps
Lie flat back on the floor, knees bent, feet flat on the ground, hands to the side of your head, raise head and shoulders off the floor, twist by directing your left elbow to right knee, right elbow to left knee. 20 reps
Lie flat on your front side on the floor, arms straight, legs straight, raise one arm and the opposite leg about 18 inches off the floor, pause for a second, lower, repeat with opposite leg and arm. That’s one rep. Stay in control and do 10 reps
Lie flat on your back. Bring your legs straight up to a 90 degree angle from hips, arms slightly out from your body, hands flat on the floor. Now raise your hips in the air. That’s one rep, do 15
Sit in a sit up position. Bring your feet off the floor, crossing them, bring your arms out straight in front palms touching, turn to the right side, pause then go all the way back to the left. That’s one rep, do 15
Assume a push up position. Bend your elbows 90 degrees, your weight resting on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold for 20 seconds
Alternating V Up
Lay flat on your back, hands overhead. In one move, raise your legs and arms, touching your legs in the middle, then lowering back to the ground. This is one rep, do 10. For extra intensity, don’t let your heels touch the floor when lowering your legs.
Feet Up Twisting Crunch
Lie on your back. Raise your knees to a 90 degree angle, hands beside your head. Bring your shoulders off the ground and touch your right elbow to your right knee cap, back to starting position, this time raise up and touch your left elbow to our left knee cap. That’s one rep, d0 10
Lower Body Twist
Lie on your back. Bring your knees up 90 degrees, spread your arms out shoulder width, hands flat on the floor for stabilization. Lower your knees to the side as low as you can, then lower to the other side as low as you can. That’s one rep, do 10
Lie on your left side, in a straight line, legs straight, resting on your forearm. Your elbow should be under your shoulder. Lightly contract your abdominals then lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine. Hold 20 seconds, then lower, switch to your other side.
Alternate Leg Lowering
Lie n your back, bring your legs straight up, as straight as you can. Lower your right leg slowly, tap your heel on the ground, then bring back to starting position. Repeat with left leg, that’s one rep, do 10.
There are many more exercises to build a strong core but this 20 minute workout is great for when you are in a rush or on the road as you can see it can be done from anywhere.
What do you like to do to build a strong core? Please share your thoughts below.