When you think about a zero-equipment bodyweight workout at home, there are a few exercises that immediately come to mind. Push ups, bodyweight squats, and? Crunches. Sit ups. Maybe a plank if you've seen enough people do them in the gym or on Instagram.
But if you're like us here at Cubicle Fitness and you've been working out consistently at home ever since the gym closed, by now you are most likely sick to death of doing nothing but crunches, sit ups, and planks for your core training.
Today we're going to help you spice it up a little bit and crank up the intensity while you're at it. See the video above for three advanced core exercises that are all more challenging and more dynamic than your everyday crunch.
The V-Up. This is more challenging because you're missing out on all the leverage you get from doing a traditional crunch (especially if you normally have your feet anchored). While your arms can provide a limited amount of momentum off the floor, your abs are forced to the heavy lifting.
The Plank Up. This is like if a plank and a push up had a baby, and that baby loved making your abs hurt. This is challenging because you are maintaining anti-extension (flat back posture) while moving your shoulders through the transverse plane (up-and-down). Keeping your hips from sagging or just generally moving all over the place while you do this is no small feat, and it will challenge even the most seasoned plankers.
Side Plank. Typically I have clients start side planks at half their regular plank time because it's usually so much more challenging. It is technically an anti-rotation exercise (holding your trunk/hips in one spot without rotating), and works great as an unilateral plank variation to help treat imbalances between the left and right sides of your body. Great for injury prevention, and general core strength/stability that will carry over into many of your other exercises.
There you have it. Remember to check the video to see how each exercise should be performed, and if you have any other questions, don't hesitate to reach out.
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