So you snoozed your gym alarm to spend fifteen more minutes in bed and now find yourself groggily Googling 'core exercises for women at home' in the vain hope a game-changing workout will save your morning.
Well, lucky for you, WH got some time with personal trainer and best selling author Alice Liveing to film her favourite abs exercises—all of which you can do from home.
Do it in your pants on your bedroom floor or in your athleisure wear on your new yoga mat, but be prepared to feel some serious burn.
Because working out doesn't have to be about crazy classes or expensive memberships.
CORE EXERCISES FOR WOMEN AT HOME:
15 OF THE BEST FROM ALICE LIVEING
1. RKC PLANK
a. Start in a normal plank position with your forearms on the floor, hands clasped and core muscles. Push your shoulders downward—it'll feel like a reverse shrug. Whilst tension your leg muscles, push your knees upwards and clench your bum muscles.
b. To step it up a notch, push your shoulders towards your toes and squeeze upwards through your toes towards your head. In other words, act as if you're trying to raise your bum into a pike. Be warned: your muscles will begin to shake very quickly.
c. Begin with three to five planks and try to stay in position for a minimum of ten seconds.
2. PLANK WITH SHOULDER TAPS
a. Start with your body in a press-up position, making sure it's in a straight line, with your feet balancing on your toes.
b. In a swift movement bring one hand up to tap your opposite shoulder, and then quickly pop it back on the floor. Repeat the move with opposite side, all the while making sure your body is slightly shifting from one side to the other in order to stay balanced. Keep moving for the required number of reps.
3. PLANK WITH TWIST
a. Get into the plank position with your arms straight, your hands on the floor and your core stable.
b. One at a time, bring alternate arms up to face the ceiling, moving your head to face your hand as you do. Keep your core stable and try to keep your hips strong—the less movement the better. Return to the ground and repeat on the opposite side.
4. COMMANDO PLANK
a. Get in a press-up position with hands flat on the ground.
b. One hand at a time, lower yourself onto your forearms and hold plank position.
c. Raise yourself back into press-up position and repeat.
5. SIDE PLANK
a. Lie on your left side with your knees straight and prop your upper body up to take its weight on your forearm. Keep your feet one behind the other on the floor.
b. Brace your core and raise your hips until your body forms a straight line.
c. Using your core slide, utilise your core muscles to hold this position. When finished, do the other side.
6. DEADBUGS
a. Lie on your back with your arms pointing up to the ceiling. Bring your knees up so that they're at a 90 degree angle and exhale to lower your ribcage so that your back is touching the floor. Rotate your pelvis up slightly and make sure to squeeze your glutes.
b. Straighten out one leg in front you so that it is hovering just above the ground.
c. In a controlled move bring the leg back to the starting position and then repeat with the other leg. Continue to alternate until you have completed the required reps.
7. BODY SAWS
a. Get into a plank position with your forearms on the floor.
b. From the plank, rock your body weight forward into your core whilst keeping your muscles stable and strong. Slide back to your starting position and repeat.
8. V-SIT CRUNCH
a. With your weight balanced through your bum, place your hands on the floor behind you facing forwards. Raise your feet off the ground so your knees are at a 45 degree angle.
b. Maintaining a stable core, extend your feet and legs out in front of you. Repeat in and out.
9. HAND TO TOES
a. Lie flat on the ground with your legs and arms flat on the ground.
b. Utilising your core, bring your legs and arm together to tap the opposite body part—right hand on left foot, or left hand on right foot. Lower your leg and arm back to the ground slowly and with control. Repeat.
10. RUSSIAN TWIST
a. Sitting with your back slightly tilted towards the ground, feet flat on the ground and knees at a 45 degree angle, clasp your hands together.
b. Engage your core muscles and twist your body around to the left and right, alternating sides.
11. RUSSIAN TWIST WITH KETTLEBELL
a. Sitting with your back slightly tilted towards the ground, feet flat on the ground and knees at a 45 degree angle, hold a kettlebell of choice firmly in your hands.
b. Engage your core muscles and twist your body around to the left and right, alternating sides.
12. REVERSE CRUNCH WITH KETTLEBELL
a. Lying flat on the ground, put your hands over your head and hold on to a kettlebell.
b. Raise your legs off the ground and hold them in a 45 degree angle from the floor. Slowly raise your bum and lower back up until your legs are at a 90 degree angle. Lower back down to 45 degrees and repeat.
13. STANDING DIP WITH KETTLEBELL
a. Standing up straight with a kettlebell in your hand, dip slowly towards the hand with the kettlebell in.
b. Raise up and repeat. Be careful not to arch your back or neck in the process. This is poor form and could injure you.
14. KETTLEBELL DRAGS
a. Get into press up position with a kettlebell just next to your left hand.
b. With your right hand grab the handle of the kettlebell and lift it over the other side.
c. Repeat the move with your left hand and continue.
15. WEIGHTED CRUNCH
a. Lie on your back, holding a kettlebell on the floor above your head.
b. Bend your knees and bring them towards your chest by contracting your abs. As they rise, roll your pelvis to lift your hips off the floor.
c. Squeeze at the top then slowly lower until your thighs are perpendicular to the floor.
Fancy trying something else? We've got you. What about the Kayla Itsines workout or these dumbbell exercises?
