15 no-equipment standing core exercises for a flat stomach – focus fitness

If you hate crunches or struggle with back pain, this article will show you the best standing core exercises you can do without equipment.

Doing core exercises on the floor all the time can get boring. Exercise addiction Luckily, there’s a better alternative – standing core exercises burn more calories, build stability and strengthen the core faster.

Crunches and sit ups shouldn’t be done repeatedly since they strain the spine can cause back pain.


Low carb diet vegetarian In fact, you should avoid most floor-core-exercises if you’re a senior, recovering from an injury or suffer from back pain.

Here are 15 no-equipment standing core exercises you should add to your routine.

Most beginners should be able to perform this exercise. Exercise induced urticaria cure It helps build balance and coordination. Exercise and diet The knee cross crunch activates the abs and oblique muscles.

Lift the left leg as you simultaneously bring out the right elbow until it touches the left knee.

Slowly return the arm and leg to starting position then repeat the movement with opposite arm and leg.

This exercise activates the ab muscles, glutes, hamstrings and quadriceps. I want to lose weight but i love eating If you find the exercise too easy, perform it while holding a dumbbell or water bottle.

Assume a stance wider than shoulder-width and then place hands behind hands.

Maintain the squat position then bend the torso from side to side.

As you may know, it’s not advisable for people with neck and back pain to perform regular crunches. Healthy diet tips to lose weight Well, this exercise is idea for people with such issues.

The standing side crunch activates the oblique muscles (internal and external), and the rectus abdominis.

Stand upright, keep your feet shoulder-width apart and knees slightly bent.

Place your left arm on the left side of the head then lift the left knee sideways until it touches the left elbow. 6 week diet plan It’s okay if the knee doesn’t touch the elbow – just crunch as high as possible.

You can’t have a strong core if you don’t train the lower back. Weight loss icd 10 This exercise strengthens the lower back and the glutes.

Stand with feet shoulder-width apart and place your hands behind the head.

Tighten the back muscles then bend the hips as you lower the shoulders towards the floor. Type c weight loss Keep the knees slightly bent.

Stop when the torso is parallel to the floor then slowly lift it to return to starting position. Paleo diet appetizers Repeat this movement for at least 10 reps.

Perform this exercise every day if you sit for long hours. Losing weight with pcos success stories The standing back extensions strengthen and loosen the back muscles. Paleo diet with dairy They also help relief back pain.

Assume a shoulder-width stance then place your arms on the back of the hips.

Keep the knees straight then use your arms to bend the back forward as far as possible.

This is one of the few exercises that activate all core muscles. Healthy diets that work Some beginners may find it challenging since it requires stability.

Stand upright with feet together and lift both hands straight over the head.

Lift the left leg backwards as you simultaneously bend the torso forward.

Once the rear leg is almost parallel to the floor, slowly bend it forward and bring it as close to the chest as possible. Exercise videos on netflix streaming 2015 At the same time bend the arms and crunch the core.

This exercise will build cardiovascular endurance and strengthen your glutes. Athlean x diet plan Adding the reach will help activate the core more (especially the oblique muscles).

Keep both feet together then rotate the hips and bend the torso forward.

Hop to the left side and land on one (left) leg then reach with the right hand and touch the far left of the floor.

Then hop the right side and land on the right leg then use the left arms to touch the far right of the floor. C section weight loss Keep alternating this movement.

Other than strengthening the core, this exercise will help stretch your hamstrings. Weight loss success stories over 40 Do lots of reps to benefit from this exercise.

Keep your feet shoulder-width apart and stretch both hands straight over the head.

Tighten the core then lift the left leg (keep it straight) and lower the arms at the same time so that the left leg and arms touch each other at waist level.

Now, return the leg and arms to starting position. Paleo zucchini Remember to keep the dormant leg straight throughout.

This is more of a cardio exercise but it’ll strengthen your core. 3 day military diet plan You will burn lots of calories with this exercise since it activates all muscle groups.

Jump and twist the butt and feet to the left side, without turning the torso. Weight loss eating plan Then twist the butt to the right side in the next jump.

Make sure you rest on the ball of your feet after every jump.

Feel free to use a timer or count reps when doing this exercise.

This list wouldn’t be complete without the single leg deadlift. Weight loss meditation This exercise activates the lower back, glutes, and hamstrings. Losing weight the right way It’ll also help build stability and balance.

Lift the right leg backwards (keep it straight) as you simultaneously bend the torso forward.

Lower the torso until you touch the floor with one (or both) arm(s), while keeping the back straight.

At this point the right leg, hips and torso should be aligned in a straight line.

Slowly raise the torso as you lower the right leg starting position.

This exercise will help improve your balance. Paleo diet health benefits It strengthens the core muscles, particularly the hip flexors and lower ab muscles.

Stand upright, keep feet shoulder-width apart and arms clasped straight over the head.

Lower the hands in a chopping motion to the opposite side as you lift your knee.

Feel free to use a dumbbell or medicine ball when performing this exercise.

This exercise will strengthen the glutes, lower back, oblique muscles, hamstrings and quads. Exercise physiologist jobs nj Perform it slowly to fully engage the muscles.

Assume a stance wider than shoulder-width then bring arms straight in front.

Squat slightly then turn your hand and torso to the left side. Weight loss shows And then slowly twist them to the right side and keep alternating.

This is one of the best ab exercises. Exercise induced urticaria treatment Note that you need grip strength to perform this exercise.

Grab a pull up bar with both arms and then tighten the abdominal muscles.

Bend both knees then slowly bring them as close to the chest as possible.

Avoid arching your back. Exercise science jobs chicago Your back should be curved when you raise the knees. L phenylalanine weight loss And remain still, don’t swing the body.

This exercise involves a twisting motion that activates the oblique muscle and the lower back.

Stand with feet shoulder-width apart and place both hands behind the head.

Bend the torso forward until it’s parallel to the floor – keep the back straight and the neck aligned in its neutral position.

Twist the torso to face the right side then return to center and twist to the left side.

This exercise trains the core and leg muscles at the same time. Losing weight after 30 In fact, it burns more calories most ab exercises.

Stand upright then step forward to get in the lunge position.

Slowly twist the torso and face the left side, return to the center, then rotate to the right side.

Now, you don’t have to do the same ol’ boring core exercises. Walking and weight loss success stories These standing core exercises will make your workouts fun and more rewarding. Exercise websites In your next core workout, try out these exercises then add the ones you like to your workout routine.

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