6 No-Equipment Abs Exercises For A Stronger Core

Thought that getting your abs into shape had to be about hitting the gym? Think again! There are a whole load of ways to work on your core that don’t involve equipment at all, meaning you can get going on your routine wherever it is that you might be. These no-equipment abs moves can be easily incorporated into your fitness routine, either slotted into a strength building workout or included at the end of a bout of cardio. After a few weeks of these exercises, your core will be looking better than ever before and you will be ready to take on any sort of fitness challenge!

Plank Taps

While a traditional plank will help to tone up your core and strengthen your back, adding in an active movement to the routine goes one better, activating a whole other set of muscles. To try this active strength building move, start in a high plank on an exercise mat and place your feet a hip’s distance apart. While you’re in the pose, tap each hand to the opposite shoulder, tensing your glutes and cores in order to stay as stable as possible. Continue the move for 45 to 60 seconds and shake off your muscles afterwards.

Down Dog Taps

While you’re still in the same position, you can try moving your core upwards into a downward facing dog pose, working a different set of muscles in your abs. Once you’re in position, lift your right hand off the floor and stretch it back to touch your left ankle, gently tapping the floor once you make the reach. Return the right hand to the starting pose and repeat with your left hand, going slowly as you do so. Continue for 60 seconds before moving on to the next exercise.

Plank Ups

A cross between a plank and a push up, plank ups are guaranteed to engage both your core and your upper body, strengthening the muscles through the active exercise. To complete this move, start in a high plank, bending one elbow to bring the forearm down onto the exercise mat. Now, bring the other arm down into the same move so that you’re in a flat plank. Now, lift up back to the starting position, one arm at a time, and continue for between 45 and 60 seconds.

Warrior Balance

Incorporating yoga moves into your abs workout is a great way to build up your strength and test your balance at the same time, ultimately helping to tone up your body. To give the warrior balance a try, start by standing on your left foot and bring your right knee level with your hip in front of your body. Now, reach your torso forwards as you extend the right leg out behind you, ever so slightly bending your left knee as you do so. Extend your arms overhead to complete the balance, pause, and return back to the starting position, repeating on the opposite side.

Plank to Dolphin

Helping to strengthen up your core and upper body, this move is one that you might come back to time and again, thanks to its efficacy. Starting in a forearm plank, put your palms out flat in front of you, parallel on the mat. Slowly, lift your core up into an inverted “v” shape, holding it in place when you get to the maximum extension. Pause at the top and slowly lower yourself back down, repeating for another minute.

Flutter Kicks

Using the weight of your legs to work out your abs is a fantastic way to strengthen up your core section at home. Active, strength building exercises will give you the best results, pushing your capabilities to their limits in every workout! Flutter kicks are one of the most effective exercises of this kind, helping to tone up your total core area. To do this move, lie down on your back with your legs and arms extended. Next, lift your heels up off the floor and begin kicking your legs up and down. A minute or so of this activity should have your abs really burning by the end of the session, toning up even the hardest to reach areas of your core!

Wave Goodbye To Back Pain With These Posture Improving Moves

Bad posture habits can soon become a real pain. If you fail to sit in the right position throughout the day, you risk doing your back some serious harm and over time, you can really start to feel the consequences. Fixing your back starts with your fitness routine and once you start to make a few changes to your routine, you can seriously notice the difference. Improving your posture all starts with building up your strength. By focusing your attention on certain daily habits, you can start to hold yourself up higher and feel all the benefits. These toning tips are for more than just looking good and once you make them a part of your daily routine, you might wonder how you ever did without them in the first place.

Stretch and Go

The state of your physical health plays a huge role in the health of your emotional wellbeing. Taking proper care of your body feeds into every part of your normal life, helping to make even the most mundane of tasks a whole lot more easy. If going to the gym to workout doesn’t appeal to you, there are hundred of other choices out there, targeted towards different areas of your fitness. If you’re starting off with focusing on your posture, there are a number of simple routines that you can get under your belt in order to make the task a whole lot more easy. Shoulder rolls, chest releases and side bends will all help to tone up your core muscle groups and make holding yourself tall that bit easier. You can improve your health in baby steps and see all the positive effects it can have.

Turn To Technology

We’re a generation of slouchers. Never before have some many people had so many back and neck problems and the issue comes largely down to the fact that so few of us are able to hold our bodies in the right way. Slouching has been described as the smoking of our generation and if you do it for too long, you might start to notice adverse side effects. If you’re struggling to hold yourself up straight in the office, however, there are a number of ways to get around the problem. You can try to make the move to a standing desk like so many others, making it easier to elongate the spine. You might also like to try your hand at muscle stimulation technology, which is designed to monitor your sitting posture. Used alongside exercise, these tools can help you to understand more about the way you hold yourself and how you can improve it.

Sit Up Straight

Practicing good working posture can make all the difference to how you feel at the end of the day. Getting into the habit of holding yourself up straight will make perfecting your posture a whole lot easier, improving the strength of your muscles at the same time. Your natural sitting pose is the best for your back, helping to keep your spine and joints pressure free over stretches of time. You should hold yourself in a position that is straight but comfortable to keep up for some time. Try and maintain a 90 degree angle between your arms and your keyboard so that you don’t have to lean forwards in order to work. Your screen should also be at the right height so that you avoid craning upwards to read what you’re writing. Experiment with the angling of your equipment and lock things in place.

Breathe Deeply

Practicing meditation can work wonders for both your physical and mental wellbeing. If you’re practicing bad posture, you’re more likely to suffer from shallow, insufficient breathing as your body lacks the space in which to take really deep breaths. Bad posture and bad breathing are interconnected and over time, they can take a toll on your general health. Breathing practices and meditation can seriously help to turn things around, however. Sitting on a yoga mat, place both of your hands on your diaphragm, in the center below your lungs. Using your hands as a guide, breathe in to extend the diaphragm, feeling it move as you do so. As you exhale, your diaphragm should become move inwards, expelling the air from your body. Holding your body straight will allow you to breathe deeply like this, making it simpler to extend the diaphragm. Practicing this technique once a day can help you to get into better posture practices, making it easier to hold yourself in the right way.