what's the most effective core workout routine without equipment?
One effective core workout routine without equipment is:
1. Plank: Hold a plank position for 30-60 seconds, focusing on keeping your body in a straight line from head to heels.
2. Bicycle crunches: Lie on your back with your hands behind your head, bring your knees towards your chest and lift your shoulders off the ground. Alternate bringing your left elbow towards your right knee while extending your left leg straight out. Repeat on the other side.
3. Russian twists: Sit on the ground with your knees bent and feet lifted off the ground. Lean back slightly, and twist your torso to touch your left hand to the ground beside you. Twist back to the center and then touch your right hand to the ground beside you. Repeat this twisting motion.
4. Leg raises: Lie on your back with your legs straight up towards the ceiling. Keeping your core engaged, slowly lower your legs towards the ground without letting them touch. Raise your legs back up to the starting position.
5. Plank with leg lifts: Start in a plank position and lift one leg off the ground, holding for a few seconds before switching to the other leg. Keep your hips stable and core engaged throughout.
Perform each exercise for 3 sets of 12-15 reps, and aim to do this routine 3-4 times a week for optimal results. Remember to engage your core muscles and maintain good form throughout each exercise for maximum effectiveness.