Lifestyle

20 At-Home Workouts to Help Strengthen Core Muscles

LifestylePublished Jan 28, 2019
By Megan Zander
at home core and ab workoutsBarre Fitness/YouTube

We're in the thick of sweater weather, which means the only core I really care about right now is the custard one inside my Boston Cream doughnut (If it doesn't ooze out on the first bite, there's been a huge mistake, IMO). But the truth is, we shouldn't stop thinking about and working out our core muscles just because it's cold outside and we're not wearing a bathing suit anytime soon. 

Even those of us who aren't huge fans of showing off what we've got going on under our tank tops (raises hand) should carve out some time on the regular to show the core powerhouse muscles some love -- no matter what season it is. After all, having a strong core is about so much more than how we look with our shirts off. 

Our core muscles are sometimes called the "powerhouse." It's a group of nearly 30 muscles that are about so much more than washboard abs. The core includes muscles like the pelvic floor, our obliques, and even some back muscles like the lower lats and rectus abdominis.  

Working to make sure they're strong helps us with functional mobility -- things like lifting heavy grocery bags, twisting from the sink to the dishwasher, holding a baby on our hip and even walking without pain. The more we train them to be strong, the more they help take care of us. 

To help, we've rounded up core workouts for all fitness levels that can be done in our own comfy homes. No matter where we work out, safety is paramount. Be sure to use the right footwear and equipment. Watch that form (keeping the neck safe is super important), especially when doing crunches).  Always use common sense, as all exercises performed are done at the viewer's own risk. As with any exercise program, please check with a doctor before starting. A stronger core, here we come!

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Total Core & Ab Workout-placeholder
Total Core & Ab Workout
MadFit/YouTube

Total Core & Ab Workout

Press play on this 15-minute no equipment total core and abs workout when putting on socks and shoes to work out feels like too much effort, but those washboard ab dreams just won't go away. This mat-based workout may seem easy because of all the floor work, but we promise those abs will be talking by the end!

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30-Minute Strength & Core Workout
SELF/YouTube

30-Minute Strength & Core Workout

This no-equipment 30-minute strength and core workout is a full body sweat sesh that focuses on the abs and core. Complete with a warm-up and cool down, this video offers a complete workout without having to spend a ton of time in the gym. Sweating like a beast at home where no one's watching? We're in.

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Core & Lower Back Workout-placeholder
Core & Lower Back Workout
Runtastic Fitness/YouTube

Core & Lower Back Workout

Battling lower back pain? Strong ab muscles don't just look pretty, they're also super important for helping us move through the day without pain. This seven-minute core and lower back workout helps train those all-important powerhouse muscles for less back pain and improved function.

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15-Minute Core Workout-placeholder
15-Minute Core Workout
PopSugar Fitness/YouTube

15-Minute Core Workout

For a quick core workout that leaves a lasting impression, this 15-minute core workout hits all the core muscles in a way that makes it hurt to laugh the next day. With quick cardio bursts from moves like plank jacks and spider burpees (so good, but so hard!) it gets the heart pumping and the abs burning.

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Flat Belly Workout-placeholder
Flat Belly Workout
PopSugar Fitness/YouTube

Flat Belly Workout

This super quick five-minute flat belly workout  is fast enough to start and finish during a long commercial break. But just because it's a quickie workout doesn't mean it's easy! With a nonstop pace, those five minutes may feel more like 55. But all that hard work is worth it for a strong and toned core.

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Core Strength Ritual-placeholder
Core Strength Ritual
Yoga With Adrienne/YouTube

Core Strength Ritual

Not all at home exercise videos feature an instructor who practices "tough love" and lives to hear people groaning. This 20-minute core strength ritual is all about working the abs and core mindfully, in a way that's challenging but still respects personal limits and comfort levels.

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Balance Ball Core Workout-placeholder
Balance Ball Core Workout
Pahla Bowers/YouTube

Balance Ball Core Workout

Got a spare balance ball in the basement or even at the office? Not only do they make great chairs for the improved posture, but balance balls are also awesome for working the core and abs. This 15-minute beginners balance ball core workout tones and trains muscles and is tons of fun.

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3-Minute Plank Workout-placeholder
3-Minute Plank Workout
BowFlex/YouTube

3-Minute Plank Workout

Crunches are great for toning the ab muscles, but nothing works the whole core like holding a perfect plank. This three-minute plank workout trains the front and back of the midsection and makes a great add-on to a cardio session or weight lifting workout. Who knew staying still could be so hard?

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Beginner Pilates Core Workout-placeholder
Beginner Pilates Core Workout
BeFit/YouTube

Beginner Pilates Core Workout

For anyone who thinks the word crunch only refers to the sound a potato chip makes, this 10-minute beginner Pilates core workout is the perfect place to start the journey towards a stronger, tighter midsection. Grab a mat or pull up some carpet and get ready to walk a little taller.

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Boredom Buster Core & Cardio Workout-placeholder
Boredom Buster Core & Cardio Workout
Fitness Blender/YouTube

Boredom Buster Core & Cardio Workout

This 30-minute boredom buster core and cardio workout is a great choice for anyone who's getting tired of doing the same workouts week after week. It combines 45 seconds of exercise with 15 seconds of rest in groups of four, with each exercise done for one set to help the time fly by during this workout.

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60-Minute Core Workout-placeholder
60-Minute Core Workout
Evolve Fitness and Health/YouTube

60-Minute Core Workout

This hour-long core workout combines a little bit of everything to work that core powerhouse from all angles. Sets of crunches, planks, fun one-legged balancing moves, bear crawls, and lots of lower back strengthening exercises keep this longer routine from getting boring, and help get results.

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Resistance Band Core Workout-placeholder
Resistance Band Core Workout
Barre Fitness

Resistance Band Core Workout

This eight-minute resistance band core workout combines the challenge of bands with barre-inspired moves for a new take on the traditional ab routine. The bands proving to be too much of a challenge? Leave them out. Or switch to a thicker (harder) band if the workout feels easy-peasy.

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Kettlebell Core Workout-placeholder
Kettlebell Core Workout
BodyFit by Amy/Youtube

Kettlebell Core Workout

Wondering what those weird things with the handles in the workout section are for? Kettlebells are a great alternative to traditional dumbbells and free weights when looking to add an extra challenge to an ab workout. This 15-minute kettlebell core workout offers a challenging workout from beginners all the way to those who've been working the abs since forever.

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Core Power Yoga-placeholder
Core Power Yoga
Rebecca Louise/YouTube

Core Power Yoga

Looking to sculpt a longer, leaner midsection? This 11-minute core power yoga workout helps build flexibility and tighten abs at the same time. It's the perfect combination of calorie torching, ab work, and getting closer to being able to do an actual split. Go get that Om on, and work the abs at the same time.

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Towel Workout for Core-placeholder
Towel Workout for Core
PopSugar Fitness/YouTube

Towel Workout for Core

This 10-minute core workout proves it's possible to get a flatter, toned core without any fancy gym equipment. Grab a small towel (a clean bathroom hand towel or kitchen towel is the perfect size) and drag out the yoga mat for this quick and effective workout. It's full of floor-based moves, making it a great afterburn workout following a hard cardio session.

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Intense Core Workout-placeholder
Intense Core Workout
Fitness Blender/YouTube

Intense Core Workout

This 30-minute intense core workout includes both a warm-up and a cool down, meaning it's OK to roll in the door after work and get hit play without having to walk or jog around a bit first. Optional weights make it a good workout for any fitness level, so grab a friend and get crunching!

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Core Power Wakeup-placeholder
Core Power Wakeup
Yoga With Adrienne/YouTube

Core Power Wakeup

Great for an early morning workout or as a way to unwind after a long day, this 20-minute core power wakeup infuses yoga moves with core exercises for an exciting hybrid workout. No painful crunches or jumping jacks here. This workout is all about finding strength in the abs and back in ways that feel good.

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Core Workout for Pregnancy-placeholder
Core Workout for Pregnancy
BeFit/YouTube

Core Workout for Pregnancy

For mamas-to-be who've gotten the all-clear from their doctor to get their sweat on, check out this 15-minute core workout for pregnancy. Not only will working that core make it easier to walk with a growing baby bump, but strengthening the midsection could come in handy when it's time to push.

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Standing Core Workout-placeholder
Standing Core Workout
Fitness Blender/YouTube

Standing Core Workout

This 30-minute standing core workout trains the abs and back in totally new ways. Featuring a built-in three-minute warm-up and three rounds of seven exercises each, it's an equipment-free workout that can be done anywhere, like in a hotel with questionable carpet or outside in the driveway.

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Burlesque-Inspired Core Workout-placeholder
Burlesque-Inspired Core Workout
Hip Shake Fitness/YouTube

Burlesque-Inspired Core Workout

Think way outside the usual core exercise box with this 15-minute burlesque-inspired core workout, which combines light free weights and traditional core exercises with playful burlesque choreography for an unusual and fun workout. Get ready to feel fierce, flirty, and maybe a teeny bit sore.

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