Wellness

Quick and easy trunk-building exercises

Looking to build core strength? These quick and easy trunk-building exercises can be done from home. Build stability and strength in your core muscles with these exercises by shirleycarr
Estimated reading time: 3 min 30 sec
Quick and easy trunk-building exercises Photo by Tim Douglas on Pexels

Are you looking to build strength in your core muscles? Look no further than these quick and easy trunk-building exercises that you can do right in your own home.

1. Plank

The plank is a classic exercise for building core strength. To perform a plank, start in a push-up position with your arms straight. Lower yourself onto your elbows, keeping your back straight.

Hold this position for 30 seconds to a minute, then rest and repeat. To make the exercise more challenging, try lifting one leg off the ground or holding the plank on your hands rather than your elbows.

2. Russian Twist

The Russian twist is great for building strength in your oblique muscles. To perform a Russian twist, sit on the ground with your knees bent and your feet flat on the ground. Lean back slightly and lift your feet off the ground.

Twist your torso to the left and touch your left hand to the ground next to your hip. Then, twist your torso to the right and touch your right hand to the ground. Repeat this motion for 10-15 repetitions.

3. Bicycle Crunch

The bicycle crunch works your abs and obliques in one exercise. To perform a bicycle crunch, lie on your back with your hands behind your head and your knees bent. Lift your shoulder blades off the ground and bring your right elbow towards your left knee.

Straighten your right leg out as you bring your left elbow towards your right knee. Repeat this motion for 10-15 repetitions.

4. Side Plank

The side plank is great for building strength in your oblique muscles. To perform a side plank, start in a plank position on your elbow. Shift your weight onto your left elbow and lift your right arm straight up.

Lift your hips off the ground and hold for 30 seconds to a minute. Repeat on the other side.

5. Dead Bug

The dead bug is a great exercise for building stability in your core muscles. To perform a dead bug, lie on your back with your arms straight up and your knees bent at a 90-degree angle.

Slowly lower your left arm and right leg towards the ground, keeping your back pressed into the floor. Return to the starting position and repeat on the other side. Do 10-15 repetitions on each side.

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6. Bird Dog

The bird dog exercise is great for building strength in your lower back and glutes. To perform a bird dog, start on your hands and knees with your back straight.

Lift your right arm and extend it straight out while lifting your left leg and extending it straight back. Hold for a few seconds, then return to the starting position and repeat on the other side. Do 10-15 repetitions on each side.

7. V-Ups

V-ups are a challenging exercise that work your abs and hip flexors. To perform a v-up, lie on your back with your arms and legs straight out. Lift your arms and legs simultaneously towards the ceiling, forming a V-shape with your body.

Lower back down to the starting position and repeat for 10-15 repetitions.

8. Swiss Ball Roll-Outs

Swiss ball roll-outs are a great exercise for building strength in your abs and deep core muscles. To perform a Swiss ball roll-out, start on your knees with your hands on a Swiss ball.

Roll the ball forward as far as you can while keeping your back straight. Hold for a few seconds, then roll back to the starting position. Do 10-15 repetitions.

9. Leg Raises

Leg raises are a simple exercise that target your abs and lower abs. To perform leg raises, lie on your back with your hands at your sides. Lift your legs straight up towards the ceiling, keeping them together and your back pressed into the floor.

Lower back down to the starting position and repeat for 10-15 repetitions.

10. Hollow Body Hold

The hollow body hold is a challenging exercise that works your abs, lower back, and hip flexors. To perform a hollow body hold, lie on your back with your arms and legs straight out.

Lift your arms, shoulders, and legs off the ground and hold for 30 seconds to a minute. Keep your back pressed into the floor and your abs engaged.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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