The 21 Best Bodyweight Exercises for a Strong Core

Posted January 26, 2015

We’ve proven that achieving six-pack abs is possible (if not enjoyable), but getting a stronger core doesn’t have to involve shunning carbs and spending hours on end in the gym. Enter a simpler (and much more sane) way to tone and strengthen your stomach: bodyweight exercises.

After all, your abs exist for more reasons than looking good at the beach. The core (composed of the oft-mentioned upper and lower abdominals as well as the side, back, psoas, and glutei muscles) provides a muscular framework that protects internal organs, aids movement, and lends balance and stability to the whole body.

Try the 12-minute workout (at the bottom of the page) to train your upper and lower abs and obliques, and work on deep core strength, or mix and match any of the exercises in the gym or at home. And don’t forget that proper nutrition plays a huge role in seeing the results you want, so be sure to supplement your workouts with healthy meals and high-protein snacks.

Crunch

Targets: Upper abdominals

Lying flat on the ground with knees bent and hands behind the head, push lower back into the ground and lift upper back off the ground and slightly forward.

Vertical Leg Crunch

Targets: Upper abdominals

Lie flat on the floor with lower back pressed to the ground. Place hands behind head. Extend legs straight up, crossed at the ankles with a slight bend in the knee. Contract abdominal muscles by lifting torso toward knees. Make sure to keep chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.

Source:: Greatist

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