Core Exercises for Men at Home – No Equipment, Special Diet, Results

Core Exercises for Men at Home – Core Defines Your Full Body Definition. so Let us discuss Best Core Exercises for Men at Home Without Equipment with easy and memorable steps. There are many people who Ignore to train the core, but after knowing all the benefits of the core training you will never forget to train your core.

In this article, You will read about –

• Muscles Worked During Core Exercises for Men at Home
• Best Core Exercises for Men at Home(Without Equipment)
• Benefits & Results Of Doing These Core Exercises

Muscles Involved During Core Exercises

Primary Muscles Worked 

• Rectus Abdominis – This is also called  “six pack” muscle. It primarily participated in all types of Core exercises.
• Obliques – 2 Types – Internal Obliques, It is located under the external obliques. – External Obliques, It is located at the side and front of the abdomen.
• Lower Back Muscles – In around 98 percent of exercise, your back muscles primarily participate.
• Glutes – 2 Types – Glutes medius And Glutes Maximus.

 Secondary Muscles Worked 

• Erector spinae
• Multifidus
• Adductors
• Trapezius Rhomboids
• Lasstissimus Dorsi
• Quadratus Lumbar
• Gluteal Complex

These are the muscles that involved during core exercises. Firstly for core workout, you must need a hard warm-up otherwise you will may cause serious injury in the core and Back. Or warm up before any workout gets active your all muscles and mind.

So best warm up exercises for the core workout are –

• Little Jumps
• Running OR Short Sprints
• Leg Swings
• One Place stand Running
• Jumping Jacke
• Push Ups

Core Exercises for Men at Home

1. Crunches

• 3 Sets = 8-10 repetitions per set(For Beginners)
• Equipment Required – No Equipment Required

Steps –

• Lie down on the floor, and fold your hands in the front of the chest touches to the opposite shoulder blades.
• Tighten your core, Lift your shoulder and upper chest, till your upper body comes in the 45 degrees to the floor.
• Hold a second at the top and slowly come down to the floor. Repeat this for more repetitions. 

#Note – For more effectiveness of this exercise, perform this exercise slowly.

Things To Be Remember –

• Use core strength to raise or lower down your upper body.
• Do this exercise slowly.
• Keep your hand’s position static during the whole set.

2. Plank

• 3 Sets = 30 seconds – 1 minutes(For Beginners)
• Equipment needed – No Equipment required

Steps –

• First come on the four, elbows and feet.
• Tighten your abs, clench your glutes and keep your body straight from head to heels.
• Hold your body at this position as you can.

#Note – It is a great exercise to train your core. For the good strength and results add types of planks in the plank workout.

Things To Be Remember – 

• Keep your Back straight during the whole plank workout.(Keep your knees, butt, and shoulders inline)
• Keep your shoulders directly above your elbows
• Keep your feet together from the start position of the plank.
• Set up a stopwatch, a watch, your phone would do, never count yourself.
• Do Plank for less but do it perfectly.

3. Side Plank

• 3 Sets = 30 seconds – 1 minute(For Beginners)
• Equipment needed – No Equipment required

Steps –

• Lie on one side with the upper foot stacked right on top of the lower foot.
• Place your elbow directly in line under your shoulder
• Lift your hips so that they form a straight line from feet.
• Hold Your Body at this position according to your capacity.

#Note – It primarily targets your Arms, back, core. You should avoid side plank if you have an injury to your shoulder, arm, elbow, or ankle.

4. Plank-up

• 3 Sets =  8-10 repetitions per set(For Beginners)
• Equipment Required – No Equipment Required

Steps –

• First, come into the simple plank position and hold it for 2-3 seconds.
• Take a breathe and by straightening your hands come into the push-ups position.
• Repeat these steps for more repetitions.

#Note – Plank-up is the combination of the push-ups and plank. It majorly targets your core, chest, and arms.

5. Flutter Kicks

• 3 Sets=30 seconds – 1 minutes(For Beginners)
• Equipment needed – No Equipment required

Steps –

• Lie down on the ground and place your hand under the glutes.
• Slowly lift your legs off upward small inches to the ground and start kicking your legs in upward and downward direction alternately.

#Note – This exercise directly hits to the abdominal muscle.  To improve your Flutter Kicks speed do practice daily and keep your focus on kicking of the legs. This Exercise will help you in swimming to swim fast. And during exercise, keep your head in touch on the ground.

6. Superman

• 4 Sets = 8-10 repetitions(For Beginners)
• Equipment needed – No Equipment required

Steps –

• Lie down on your stomach, lift your arms, and feet slowly up simultaneously(As You Can).
• Hold your Both arms and feet for a second, at the top.
• Lower down it slowly and come in the original position.

#Note –  During this exercise, you should keep your neck in a neutral position. For the more effectiveness of the perform this exercise slowly.

7. V- Up

• 2 Sets = 8-10 repetitions(For Beginners)
• Equipment needed – No Equipment required

Steps –

• Lie down on the floor.
• Raise your legs and hands both in the upward direction and meet both at the junction and lower down your body.

#Note – In the beginning stage, you may face problem in touching fingers to the feet, So you can do half V-up move(keep hands near to the knees).

8. Mountain Climber

• 3 Sets = 20-40 seconds(For Beginners)
• Equipment needed – No Equipment required

Majorly works on core, obliques, triceps, shoulders, glutes, quads, hamstrings, hips, & calves

Steps –

• Put your both hands and feet on the floor. (Means come in the push-ups position)
• Then engage your core and glutes.
• Without tilting to one side or the other, draw your right knee up. Then, step it back.
• Draw your left knee up, and then step it back.
• Continue this with alternate legs.

#Note – For Better Results, perform this exercise as fast as possible. And look towards the ground during the exercise.

9. Mountain Climber Twisted

• 3 Sets = 10-30 seconds(For Beginners)
• Equipment needed -No Equipment required

Majorly works on core, obliques, triceps, shoulders, glutes, quads, hamstrings, hips, & calves

Steps –

• First, come in the push-ups position.
• Bring your right knee near to the left chest(Touch to left elbow) and then step it back.
• Draw your left knee near to the right chest(Touch to right elbow), and then step it back.
• Continue this with alternate legs.
• Repeat this for more repetitions.

#Note – For Better Results, perform exercise as fast as possible. The main difference between the mountain climber and mountain climber twisted is the Motion of legs, that targets different muscles.

10. Sit-ups

• 3 Sets = 10-12 repetitions(For Beginners)
• Equipment Required – No Equipment required

Steps –

• Lie down on the floor, bend your legs by knees.
• Cross your hands to opposite shoulders or place them behind your ears.
• Curl your upper body all the way up toward your knees.
• Slowly, lower down your body to the starting position.

#Note – For more effectiveness of this exercise, perform this exercise slowly. Raise your body above with the help of core strength, not with the help of hands.

11. Air Cycling

• 3 Sets = 30 seconds – 1 Minute(For Beginners)
• Equipment Required – No Equipment required

Steps –

• Lie down on the floor.
• By bringing your knees to up above your torso and keep your legs parallel to the floor.
• Perform the cycling action with your legs several times, then reverse it.
• Continue this, for your selected time period.

#Note – Keep your hands under the buttock, perform slowly for more effectiveness.

12. One Arm Plank

• 3 Sets = 30 seconds – 1 Minute(For Beginners)
• Equipment Required – No Equipment required

Steps –

• First, come in the push-ups position.(Straight Arm Plank Position)
• Hold your body at this position for some time(5-10 seconds).
• Raise your one arm in the air(You can raise your one arm in any direction).
• And hold your body at this body, till your selected time period.

#Note – In short, you can say that this is the upgraded version of the straight arm plank.

13. Reverse Crunch

• 3 Sets = 10-12 repetitions(For Beginners)
• Equipment Required – No Equipment required

Steps –

• Lie down on the floor and by keeping both hands under the Buttock.
• Raise your legs, till thighs perpendicular to the floor and your knees are bent at a 90° angle.(Original Position)
• Tighten your core and bring towards your chest and raise your hips off the floor.
• Bring back your legs slowly to come in the original position.

#Note – This exercise is good for those who want to train the lower part of the core.

14. Caterpillar

• 2-4 Sets = 10-12 repetitions(For Beginners)
• Equipment Required – No Equipment required

Steps –

• First, come in the push-ups or straight arm plank position.
•  Keeping your hips in line with shoulders, draw right knee in toward chest.
• Then back your leg in the plank position.
• Repeat this on another side(Left Side)
• Walk hands back toward feet and roll up to stand.

#Note – This is one of the good core exercises to target your side fat of the body. Perform this exercise with normal speed.

15. Half Leg Raise

• 2-4 Sets = 10-12 repetitions(For Beginners)
• Equipment Required – No Equipment required

Steps –

• Lie down on the floor and keep your hands under the buttock. (Starting Position)
• Raise your legs angually, till your legs reach to the 45 degrees to the ground.
• Hold for a second and lower down your legs slowly to come back in the starting position.

#Note – For more effectiveness of this exercise, so perform this exercise as slow as possible.

16. Leg Raise Hold

• 2-4 Sets = 30 seconds – 1 Minute(For Beginners)
• Equipment Required – No Equipment required

Steps –

• Lie down on the floor and keep your hands under the buttock. (Starting Position)
• Raise your legs angually, till your legs reach to the 30 degrees to the ground.
• Hold your legs at this position, till your scheduled time period.
• Lower down your legs to come back in the starting position.

#Note – Do not Allow lower back to arch off the floor. Not to hold your breath during exercise(Take breath as usual).

17. Russian Twists

• 2-4 Sets = 30 seconds – 1 Minute(For Beginners)
• Equipment Required – No Equipment required

Steps –

• Sit on the mat with your knees flexed and feet flat on the mat.
• Bring both hands in the front of the chest, and slightly touch fingers to each other.
• Engage your core, lift your legs in the same flexed knee pose, and cross them.
• By keeping your neck and lower body static, Start twisting from side to side.

#Note – This is one of the good exercises for targeting your Internal and external obliques of the body.

18. Plank Jacks

• 2-4 Sets = 30 seconds – 1 Minute(For Beginners)
• Equipment Required – No Equipment required

Steps –

• First, come in the push-up position or straight arm plank position.
• Keeping your upper body and hands steady, move your legs apart (wider than shoulder-width) and then bring them back to the starting position.
• Repeat this continue, till your scheduled time.

#Note – Look towards the ground during the whole set. and for more effectiveness do as fast as possible.

19. Seated Knee Kicks

• 2-4 Sets = 10-20 repetitions For Beginners)
• Equipment Required – No Equipment required

Steps –

• Sit on the mat with your knees flexed and feet flat on the mat. Place your hands behind you.
• Engage your core, bend your elbows, lean back a bit, and lift your legs in the same flexed knee pose.
• Bring your knees close to your chest, and your upper body close to your knees.
• Lean back and push your legs away. Straighten your legs as you do it.
• Flex your knees and bring them close to your chest, and your upper body close to the knees.

#Note – During this exercise, you should keep your neck and upper body position static. Properly balanced your body during exercise.

20. Push Ups

• 2-4 Sets = 10-18 repetitions(For Beginners)
• Equipment Required – No Equipment required

Steps –

• First, come in the simple push-ups position.
• Then lower down the chest by bending arms.
• Hold for a second below.
• And Lift your Body(Chest) Upward by straighten your hands and comes in push-ups position again.

#Note – You can hold your body at the top for 2-3 and then lower down your chest. This is most common type of push ups. It majorly targets your abdominals.

21. Dog Bird

• 3 Sets = 20-25 Seconds(For Beginners)
• Equipment Required -No Equipment required

Steps –

• First, come in the push-ups position or straight arm plank position. 
• Place both knees on the ground.
• Then raise your right leg and left hand in the air.
• Hold your body at this position, till your scheduled time.

#Note – While performing this exercise you can easily feel the pressure on the core. Keep your hands or legs straight.

22. Jumping Rope

• 3 Sets =  10-15 repetitions per set(For Beginners)
• Equipment Required – A jumping rope

Steps –

Start Jumping as usual but jumped in the Balls of the Foot, jump by inch  Off the Ground. Select a perfect height rope you should take 3 feet more than your height rope.

#Note – If you face any problem in jumping with rope then you also can do jumping without the rope. For the more effectiveness do as fast you can do.

23. Climbing stairs

• 3 Sets = 20-25 stairs per set(For Beginners)
• Equipment Required – No Equipment required

Steps –

Only start climbing on the Stairs as Usual But Fast.

#Note – This exercise is too much beneficial for your thighs and core. Between the sets do no take rest more than 1 minute.

24. Kapalbhati

• 3 Sets = 2-5 minutes(For Beginners)
• Equipment Required – No Equipment required

Steps –

• Sit down on the floor, keep your Back straight.
• Then, Close your eyes and keep your both
• Place your hands on your knees with the palms facing up.
• Inhale air with both the nostrils.
• Exhale the air with a little forceful action and again breathe in.
• Repeat this process for your scheduled time period.

#Note – This is also a great yoga asana which has lots of benefits. It also helps to train your core internally and externally. For gaining all benefits of Kapalbhati you must perform this exercise for 15-20 minutes.

25. (A) Cobra Pose

• 3 sets=8-10 seconds
• Equipment needed -No Equipment required

Steps –

• Lie down on your stomach, keep your palm on the ground and start pushing your body in the upward direction(only chest and back move upward NOT  arching your back.
• Do your upper body upward as you can, hold in this position for 4-5 seconds.
• Slowly exhaling breathe come at the original position.

(B) Simply Lay Down

• 1 set = 2-4 minutes
• Equipment needed -No Equipment required

Steps –

• Simply lie down on the mat by expanding hands and legs, Take normal breath as usual.

#Note – These are the two best exercises that help to relax your core. You must perform this exercise at the last of the workout.

So these are the best 25 types of Core Exercises for Men at Home. Make a good schedule with the best exercises and start following it, If you not any Idea of the schedule then you can follow this schedule that are divided into three parts.

• Beginners
• Mediate
• Advanced

Workout Schedule

Main Benefits of these Core Exercises

• Helps in Fat Loss
• Increases Body Strength
• Helps in Abs Formation
• Improves Digestion
• Upper Body comes in the shape
• Improves Cardiovascular Health
• Body Agility Increases
• Big Transformations Possible
• Agility Of Body Increases
• Balancing & Flexibility Of Body Increases
• Stability of the body increases
• May Do Without any equipment(Means Anywhere)
• Increases Mental Strength
• Decreases Lower Back pain injury chances

Results Of these Core Exercises

These are the Core exercises through which you can make major changes. So today I will show the 2 best transformations of these main exercises. These transformations really inspire you to perform these exercises. In short, these transformational stories increase the trust of these core exercises.

Some Interesting FAQ

Question – Are Core exercises helpful for runners?

Answer – Yes, this is a too helpful exercise for the runners. Long-distance & Fast running power you must need a strong core. Core strength allows the pelvis, hips, and lower back to work together more smoothly, with less rocking & thus, less excess energy expended.

Question – Can these Core exercises make ABS?

Answer – After losing all extra fat of the core area, Exercising that muscles make up your abdomen can help increase muscle mass to achieve six-pack abs.

Question – Can these Core Exercises be done at home?

Answer – Yes, You can do these core exercises at home without any equipment. The best for you is that you perform these exercises in an open place like Backyard, Park etc..

Question – How much time you should perform core workout?

Answer – At different stages, you need to give different time periods.

In Beginning Stage – 30 minutes to 40 minutes

In Mediate Stage – 50 minutes to 75 minutes(With Warm Up & Relax Time)

In Advance Level – 60 minutes to 90 minutes

Question – What are the Fastest Ways to train your core?

Answer – There are main four ways by which you can train your core fastly.

• By adding variety of exercises in the workout 

Here 25 types of core exercises are mentioned, by using these exercises you can fulfill your workout with variety of exercises. For the good training of the core, you should change some exercises of the core workout schedule from time to time.

• By decreasing Rest Time

This point for those who are in the mediate and advance level of the core workout. For the good training of the core, you should decrease the rest time period between the sets of the exercise.

• By Increasing Sets & Repetitions 

There are many people who keep their sets and repetitions static during the whole journey. and that’s is not appropriate for me, you should increase your sets and repetitions every 2 weeks or less.

• By Taking Best Diet 

After the core workout, diet is the factor that matters a lot. With workout, focus on your diet. You should complete the daily requirements of the Marco nutrients(Protein, Carbohydrates, Fats).

Final Words

• Drink more and more water in a day, It keeps your body hydrated and promotes fat loss.
• Keep away from the junk food, Follow your diet schedule strictly.
• Should take proper sleep because proper sleep recovers your muscles, give new energy for and makes you feel fresh.
• Perform every step of any core exercise perfectly. Avoid all mistakes during core exercise, otherwise, you may cause serious injury.
• Perform good warm-up before core workout.

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Failure is the key to success; each mistake teaches us something.

 

Practice makes an Exercise perfect.