Do you know that your core is the origin of all the movements? There is a common misconception that core strength can only be built with weights and other equipment but, for engaging the core muscles and improving strength, bodyweight workouts are equally as useful as weighted or heavy training.
To master the art of handstands, you don’t need to attend yoga classes. Keeping the upside-down life truly goes down to following a mild way of practice, strength, balance, and elimination of fear. The thought is to enhance your upper body so you can hold your weight when you perform a handstand. This is the reason before you do a headstand, you need to practice a few exercises.
While getting your body prepared for a headstand, these workouts will help in strengthening your upper body and core muscles. Your core is a complex muscle set that goes much beyond your abs. These interrelated muscles provide strength and solidity to both your upper and lower body.
If you want to build your core rapidly but efficiently, concentrate on a routine that works on all main core muscles, comprising the transverse abdominal muscles, pelvic floor muscles, erector spinae muscles, and obliques.
Here are the top 6 exercises that help you build core strength without gym equipment. These 6 exercises are great for novice and advanced athletes.
The standard core routine starts with the plank. It is an exercise that vigorously engages all of the significant core muscles. To perform plank, prop lower body on your toes and upper body on your forearms. Keep abdominal muscles tight and your knees stiff. Make sure your hips do not drop or your upper back does not sag between your shoulder blades.
As the exercise’s name suggests, your body requires to be as inline and rigid as a plank. While inhaling and exhaling, remain in this position for up to 15 to 60 seconds. Do not hold or pant your breath.
If you want to increase the intensity, in front of you, extend one arm for 10 seconds and repeat on the other side. You can perform the same with both legs. Focus on involving the muscles of the abdominals, diaphragm, lower back, and hips with each arm or leg extension.
The side plank protects your spine, strengthens your core, enhances balance, and reduces the risk of a back injury. It engages the lateral stabilizers. It not only improves lateral hip stability and strength, but it also keeps the obliques long and strong.
To perform the pose, begin in the plank position. While shifting your weight to one arm, to keep the body stable, position your upper foot behind your lower foot. You can then place your feet together once stabilized. Do not enable your hips to slump.
Also, you can extend your free arm toward the roof, if feeling confident. Stay in the position for up to 15 to 60 seconds. Do the same steps on the other side. You can also lift the upper leg a few inches, to increase the intensity.
The V-sit is a great way to work on the rectus abdominis, external obliques, internal obliques, and hip flexors. It improves core and trunk balance.
To perform the V-sit, you need to sit on the floor. As you inhale gradually while lifting your legs to a 45-degree angle, contract your abdominal muscles. To stabilize yourself, reach forward or if you feel less stable, place your hands by your sides.
Hold the position for 15 to 60 seconds. Take rest for 15 to 20 seconds and repeat three more times. With time, increase the pose duration.
It is a basic rehab exercise used to enhance spine stability and core strength. The bridge exercise reinforces hamstrings, lower back, and gluteus muscles.
To perform the pose, with your knees bent, feet flat, and arms positioned by your sides, start flat on your back. As you slowly inhale, while lifting your hips to make a straight line between the shoulders and knees, you need to tighten your ab and gluteus muscles.
Without dropping the lower back, remain in the pose for 16 to 60 seconds. Moreover, if you want to improve intensity, lift one leg and hold it for 10 seconds. Repeat on the other side.
The bicycle crunch works almost all of the core muscles swiftly, specifically the rectus abdominis and obliques.
To perform the exercise, with your lower back pressed to the ground, lay flat on the floor. Then without yanking your neck, rest your hands behind your head. Take one knee around a 45-degree angle.
As per peddling a bike, you then need to move your legs back and forth. While doing this, touch your left elbow to your right knee and your right elbow to your left knee. On each side, complete 10 to 25 reps, keeping your movements steady.
Push-Up Lat Row
Push-up Lat row is an advanced and 2-in-1 workout. It combines a dumbbell row with a push-up. This amazing workout strengthens the muscles in the shoulders, chest, arms, back, and abs.
To perform this workout, with a dumbbell on each hand, start in a push-up position. Keep your feet about hip-width apart. Until your body hovers just above the floor, lower down into a push-up. Your body should remain in line from head to heels the whole time.
Pause for a while and then push yourself back up. Toward your rib cage, bring one dumbbell and return it to the ground. Perform the same with your other arm.