Advice for Gymnasts Advice for Parents Tips and Tricks

Best Core Exercises You Can Do At Home

A strong core is way more vital than an abdominal six-pack! Keeping our core muscles strong and doing appropriate core exercises helps support our spine and takes the pressure off our lower back, especially as we get older, where we develop degenerative changes in our spine. For athletes and gymnasts alike, improving core strength prevents injury and helps improve overall performance.

Coach Rowy from Pure Mvmt, The Playground says a good core program focuses more on awareness, and learning to activate and engage your core takes a lot of concentration. Scroll down below for simple and easy ways to help strengthen your core in the comfort of your own home! 

Leg Raises

  • Keep your back flat on the ground the entire time (you can use a wall/stall bar as a training aid)
  • Lock out your knees and squeeze your quads, glutes and core
  • Lift and drop your legs in a slow and controlled manner
  • Complete 30 seconds

Hollow body hold to Knees to Chest

  • Starting from hollow body hold position
  • Extend your arms to the sides
  • Bring your knees as close to your chest
  • Extend your legs out while engaging your core
  • Complete 30 seconds

Leg lifts

  • Extend your legs in front of you
  • Lift your body off the floor, ensure elbows are locked out
  • Body stays off the floor the entire time (similar to how you would do an l-sit hold)
  • Lift one leg off the ground in a controlled manner and then switch leg
  • Do 10 to 20 reps

For more tips and tricks, check out their Instagram page! What other core exercises do you do at home? Comment down below! 

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