The gym might be closed, but you can still get your body moving! Join fitness instructor Jeremy Park and In The Know for an at-home workout that will get your heart pumping and have sweat flying in your living room — not to mention, get your muscles toned and tight.
Your core is at the center of every move you make, whether that’s sitting up in the morning, swinging a golf club, or picking up a small dog. Even if the movement doesn’t originate in the core, it moves through it, according to Harvard Medical School.
With this in mind, it’s easy to see why weak core muscles could result in poor posture, lower back pain and other muscle injuries, while working to strengthen them could help improve your balance and stability. Plus, working out your core (along with a healthy diet and aerobic exercise) could help you get a toned and tight tummy, if that’s one of your goals.
But, before you do a hundred crunches, it’s important to note that your core is made up of several muscles that wrap from the front of your torso to your back: your rectus abdominis (your “six pack”), transverse abdominis (internal muscles that wrap around your torso), erector spinae (muscles in your lower back) and your obliques (on your sides).
In this at-home core workout, Jeremy Park will take you through five easy moves that will make your abs feel like they’re on fire, and we totally mean this in a good way. All you need is a mat or a soft surface and your core will be ready to burn baby, burn!
1. Bicycle Crunches (3 sets, 30 seconds)
Lay flat on the floor, and using your abs, lift your head, shoulders and straight legs up with your hands supporting your neck. Your lower back should stay glued to the floor, but if you’re having trouble with this, try raising your legs a little higher. Then, as you bend one knee, fold or crunch your opposite elbow towards that knee, engaging your abs as you do so. Make sure you’re twisting with your abs and not just your arms! Switch sides and repeat.
2. Knee Huggers (3 sets, 12 reps)
Lay flat on the floor with your legs straight and arms straight over your head. Use your abs to hover your arms and legs off the floor. Next, tuck your knees into your chest and use your arms to lightly touch your knees. Then, assume the hover position again — don’t let your heels touch the ground! — and repeat.
3. Navy Seal Crunch (3 sets, 10 reps each leg)
Lay on the floor with one leg bent and one leg straight. Extend the arm opposite of your straight leg above your head. Then, lift your straight leg, straight arm and shoulders off of the floor at the same time to crunch. Touch your toes if you can! Gently bring yourself back down, and repeat.
4. Plank Climbers (3 sets, 12 reps)
Get into a forearm plank and bring one knee towards your elbow, then repeat on the other side. That’s one rep. Make sure to keep your back from arching by pulling your belly button up into your spine and engage your abs.
5. Crab Crunch (3 sets, 12 reps)
Remember crab walking as a kid? Get into that position, with your hands and feet on the floor, legs bent and stomach facing the ceiling. Kick one leg out and reach for your toes with the opposite arm. Then, switch sides. That’s one rep.
If you enjoyed this article, you might also enjoy reading about where to find easy-to-use fitness equipment for feeling the burn at home.
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