Body fitness

23 Best Core Exercises for Men at Home {Each Step with Proven Pictures}

Core Exercise for Men at Home Without Equipment

Core Defines Your Full Body Definition. so Let we discuss Best Core Exercise for Men at Home Without Equipment with These easy steps.

Did You know Core Help you To make Abs formation?

If you have needed a Good Fitness so Firstly you Need to it your core. Because First noticeable part of the body is core and you Generally know that this Website tells you only Best Workout for Everything. So Best Core Exercise for Men at Home Without Equipment. Due to Core Exercise your lower back, Hips, Stomach, Thighs.

Those People Who are suffering from back pain and Heavy fat of stomach, For those these core Exercises are Awesome.

Did You Know For Runners it is Best Exercise?

  • For Runners Because due to weak core muscles he faces fatigue during running after some time, So to improve running stamina try these Exercises.

Benefits of Core Exercise?

  • Fat Loose
  • Body Strength
  • Abs Formation
  • Good Digestion
  • V-Body Shape
  • Improvement in thigh workout
  • The balance of the body
  • Stability of body

 

Firstly in this Core Workout, you need Especially Warm Up Because Core Muscles are small and for better results, you need a good Warm up. In this, You Need Warm-up because Your small Muscles of the stomach is active through that so through activation of small muscles core exercises are too much beneficial.

If your Motive is to make the core for Bodybuilding so you need more repetitions of every Exercise.

Especially First  Warm-up is Needed

  • Little Jumps
  • Squats
  • One Place stand Running
  • Jumping Jacke

Core Exercise for Men at Home Without Equipment

 

1.Crunches

  • Sets =  8-10 repetitions per set
  • Equipment Required:– No Equipment Required

Works on core

Laid down on the floor, and fold your hands on the chest and push your upward direction and come down into original position by keep hold of 2-3 seconds. This motion of upward Back keeps slowly for better results.

In this, you used a plain surface because in this Exercise your back should straight, so due to the improper balance of back you may cause Back pain and other serious problems.

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2.Plank

  • 3sets=30 seconds -1 minutes
  • Equipment needed:-No Equipment required

Works on the core, triceps, back

It’s strength your lower Back. Balance your body on the knee and the foot of the leg, Keep your face ahead and the back portion is in Just above the ground. Do as it’s your Capacity and then you increase.

In this, Your knees need a soft surface due to this your knee prevent from the injury. For the soft surface, you also take a Yoga mat or carpet. Also, remember that your surface should equal.

 

plank

3. Side Plank

  • 3sets=30 seconds -1 minutes
  • Equipment needed:-No Equipment required

Works on the core, back

Do it as a Plank position then keep your body in the right direction. Balance your Body on right hand and right leg for 30- 60seconds.

In the Side plank core exercise you should try first for 2-3 seconds after Smooth balancing you try for 10-20 seconds.

Due to improper balance, you may also cause back Back injury.

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4. Plank-up

  • Sets =  8-10 repetitions per set
  • Equipment Required:– No Equipment Required

Works on core

Plank-up is combined Session of the pushups and plank.

First, come into the plank position and hold of 2-3 seconds then come into pushup position.

Then, Repeat.

In plank-up Exercise Burn more calorie than the simple plank. It also strengths your chest also.

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5. Flutter Kicks

  • 3sets=30 seconds -1 minutes
  • Equipment needed:-No Equipment required

Works on the core

Laid down on the ground and keep your hand under the glutes. Laid up your face, Slowly lift your legs off upward small inches to the ground and start kicking your legs in upward and downward direction alternately.

You can easily Burn your calories by this exercise to 20 to 120 calories.

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 keep your head touch on the ground during Exercise.

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6. Superman

  • 4sets=8-10 repetitions
  • Equipment needed:-No Equipment required

works on back

Lie down on your stomach, lift your arms and legs slowly up simultaneously and hold of some time like 3-4 seconds and then laid to the original position only see ahead when we Do.

For the beginners, you face a problem that your hands and Legs are not moving at one time but after some days practice your exercise make perfect.

superman.gif

7. V- Up

  • 2 sets=8-10 repetitions
  • Equipment needed:-No Equipment required

works on core, back

The name defines this exercise move.

So Laid down on the ground and raise your legs and hands both in the upward direction and meet both at the junction and lower down your Body.

In this position, your body comes on the V-shape position. In this, you face a problem in touches the feet so in starting you try with the half V-up move(keep hands near knees).

 

V-up healthcareblog.in

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8. Mountain Climber

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

works on core, thighs

Do it as pushups position and keep your back straight, Bring your right knee to the right chest and then go down to pushup position.

This will you Do alternately by both Legs. In mountain climber little bit band your Back.

For Better Results do as fast as possible. But Due to the fast motion not injured your chest and keep your face ahead during exercise.

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9. Mountain Climber Twisted

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

works on core, thighs

Do it as a normal Pushups Position this is your Starting Position. Bring your right knee to left chest and then come back to the pushup position.

This will you Do alternately by both Legs.

For Better Results do as fast as possible.

Mountain climber twisted

10.Air Cycling

  • 3 Sets = 1 Minute
  • Equipment Required:-No Equipment required

works on thigh, core

Laid down on the floor and let’s imagine you are cycling, then follow this same perspective with the legs and do cycling in the air.

For this, it has  2 ways for doing this core exercise.

  1. Just level up your head from the ground about 2-3 inches and fold your hands below the head. When that leg is near to the core during cycling so turn your head towards leg with the help of hands. The neck movement moved with Every leg step same follow with other.
  2. You keep your hands under the buttock and keep your head touches the ground.

Both Ways are Equal effective those who are easy for do try that.

Air cycling

11. Hip Bridge

  • 3 Sets = 30 second – 1 Minute
  • Equipment Required:-No Equipment required

works on thigh, core

laid down and moves your leg in an upward direction and then moves upward your hip Portion in upward Direction.

Then keep hold of 30seconds – 1 minute and come into original position, then try with another leg.

In this, you may take Belt in back to prevent from the back injury.

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12.Reverse Crunch

  • 3 Sets = 10-12 repetitions
  • Equipment Required:-No Equipment required

works on core

Laid down on the Floor and keep your hands under the Buttock.

Then take the motion of Legs up and down Both.

Only remembered that do not give motion of the Upper body.

EFFECTIVE

-Did You Know Benefits of Reverse Crunch?

  • Shortcut method of making the strong core.
  • It’s Effects Your bits of help for strengthening and developing core muscle.
  • It helps you to Burn Belly Fat.
  • Its help to maintain v-shaped Body figure.
  • More Calorie Burning exercise

reverse crunch healthcareblog.in

13. Dog Bird

  • 3 Sets = 20-25 Seconds
  • Equipment Required:-No Equipment required

works on core

Laid down on the floor on the pushups position but you sit with the help of Knee and hands.

Then raise your right leg and Left hand in one time and try to Balance for some time. In this Overall Exercise is the motive of balancing. So it also helps your full body balancing.

EFFECTIVE

-Did You Know Benefits of Dog Bird?

  • Extending, Flexing, and Rotating the spine
  • It’s Effects Your bits of help for strengthening and developing core muscle.
  • It helps you to Burn Belly Fat.
  • Its help to maintain v-shaped Body figure.
  • Improve leg and hands balancing.

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14. Sit-ups

  • 3 Sets = 10-12 repetitions
  • Equipment Required:-No Equipment required

works on core

Laid Down on the Floor and keep your knee above and foot down.

Try to sit down on the floor and keep your hands and legs in one place. In Sit-ups core exercise you control your hand’s motion Fold your hands behind the head.your hand’s motion are changed after some repetitions so maintain it.

EFFECTIVE

-Did You Know Benefits of Sit-ups?

  • It’s Effects Your bits of help for strengthening and developing core muscle.
  • It helps you to Burn Belly Fat.
  • Its help to maintain v-shaped Body figure.
  • It strengthens your back also.

V-up healthcare blog.in

15. Single Leg Jumps

  • 3 Sets = 20-25 Steps
  • Equipment Required:-No Equipment required

works on thigh, core

Do it as usual as you jumped But you can Jump Through Single Leg.

First, you Do With Right leg and then 1 set of the Left Leg. Do this exercise slowly and take low jumps due to high jumps cause leg injury.

16. Cobra Pose

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

works on the back, core

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. And when you come down to keep your motion slowly. After touching ground laid down through back to relax your back and then try another set.

Fold your back as soon as you can do. It stretches your core muscles.

cobra pose

17. Hip Hinges

  • 2sets=8-10 repetitions
  • Equipment needed:-No Equipment required

works on core, back

Stand up straight with your feet slightly more than shoulder-width apart.

Slowly bend forward at the waist. Make sure your shoulders keep in line with your hips as you go forward.

Bend forward until you are parallel to the ground, then slowly pull back up. Go slowly in an upward and downward direction.

hip_hinge_

 

18. Burpee or Reverse Burpee

  • 2 sets=8-10 repetitions
  • Equipment needed:-No Equipment required

works on core

Stand straight and then bend down into the squat position put your hands in the ground. Then a pushups position and then into a squat position mentioned in the picture.

Then

Jumped through the feet quickly.

Then repeat this.

Did you know that Burpee is also known as Full Body Workout?

Because in this It covers all body parts and it is also most calorie Burning Exercise when you do it fast.

birpee  birpee

19. Jumping Rope

  • Sets =  10-15 repetitions per set
  • Equipment Required:– A jumping rope

works on thighs, calf, core

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. Due to the perfect height rope, you do not face difficulty in Jumping. This Exercise indirect way to affects your core.

If you find Difficulty in rope then start jumping Without rope.

This exercise improves your stamina of the body and helps to reduce thigh fat. Jump rope does it fast for better results.

JumpROpe

20. Climbing stairs

  • 3 Sets = 20-25 Stairs
  • Equipment Required:-No Equipment required

works on thigh, core

This Exercise really Gives awesome effects to your thigh and helps to reduce fat.

Only start climbing on the Stairs as Usual But Fast. This exercise is too much beneficial for your thighs and core. After this workout did not take rest more than 40 seconds because it again cools down your muscles. you may also doWarm-ups after this Exercise.

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21. Jumping Lunges

works on the Full Body

  • Equipment Required:-No Equipment required

Do as simple as lunges, the difference is that you take the jump with a lunge. In this, you also remember that your surface is not slippery due to the slippery surface you lose balance and cause heavy injury. And Do not touch your knees to the ground during Exercise.

This Exercise does 40- 60Seconds and then take 30 seconds Rest. it Affects your Thigh and Core.

22. Kapalbhati

  • 3 Sets = 20-25 repetitions of intake
  • Equipment Required:-No Equipment required

works on core

  • Sit down on the floor and keep your Back straight.
  • Then, Close your eyes.
  • Keep Your Hands on the Knee.
  • Intake of air and release this process you do fastly.

Only motion of the stomach is there not keep motion on face and neck during exercise. This Exercise is most popular yoga also. So the best time to do this exercise is morning time and the best time is when Sunrises at morning time. It do at morning in sunrays because in the sunrays we provide Vitamin-D and Best concentration memory.

kapalbhati healthcareblog.in

23. Jogging at one place

  • 3 Sets = 20-25 Seconds
  • Equipment Required:-No Equipment required

works on core

Keep your body in your running position and start simple jogging at one place.

But these Jogging Steps take as fast as possible. Jogging increase your mental concentration. It is best warm-up Exercise and due to fast motion, it makes it Exercise of the core and Thigh.

 

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Final words

  • Drink more and more water in a day because you know that core needs more to lose fat and to come it on shape.
  • After Exercise take a good protein diet because in the protein there is an amino acid which is helping to increase the power of the body. you also take some Types of juice or milk(cow milk).
  • Keep away from junk food and fatty products.
  • Should take proper sleep because proper sleep gives you new energy for next day workout and make you feel fresh.
  • Keep your posture properly, while poor posture may cause bad effects.

Exercise motivation

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

Practice makes an Exercise perfect.
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About the author

adminhealthcareblog

Hi, I am Brt An fitness trainer. Your all problems related to fitness and health care mentioned here. if you want to know about me then you visit on contact us page of healthcareblog.in
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