5 Core Strengthening Exercises – No Equipment Needed
- This exercise is a great way to build core strength without needing to hold static positions for long periods.
- The exercise involves starting in a bear position (on hands and knees with knees hovering slightly above the ground) and alternating tapping opposite shoulders with each hand.
- * Sets: 3 * Reps: 12-20 per side * Rest: 45 seconds between sets
Bear Position Shoulder Taps: A Core Strengthening Exercise
This exercise is a great way to build core strength without needing to hold static positions for long periods. It focuses on stabilizing the core while performing a dynamic movement.
How it Works:
The exercise involves starting in a bear position (on hands and knees with knees hovering slightly above the ground) and alternating tapping opposite shoulders with each hand. This forces your core to resist rotation and maintain stability.
Muscles Trained:
* Obliques
* Transverse abdominis
* Rectus abdominis
* Shoulders
Instructions:
- Start in a bear position with your knees hovering above the ground.
- Lift your right hand and tap your left shoulder.
- Return your hand to the floor with control.
- Tap your right shoulder with your left hand.
- Keep your hips still throughout the exercise.
Recommended:
* Sets: 3
* Reps: 12-20 per side
* Rest: 45 seconds between sets
variations:
* Slow-tempo taps
* Pause-hold taps
* Lateral bear taps
Form Tip:
* Keep your knees low and your weight centered.