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This No-Equipment Workout Will Ignite Parts of Your Body You Didn’t Know Existed

by | Posture

Image Source: POPSUGAR Photography / Kathryna Hancock

There’s so much to love about a strong midsection � most importantly, it’s essential for a healthy body. 

Fact: strengthening the core helps improve posture, prevent everyday injury, and combat chronic back pain, which is all too common if you sit at a desk all day. 

Keep in mind that this isn’t a beginner workout. “If you feel your back or hip flexors too much while doing these exercises, it’s an indication that your abs aren’t strong enough to perform them,” he said. In that scenario, you can always reduce the amount of reps, modify the moves, or opt for a more beginner-friendly workout.

The workout: Run through the five-move circuit for a total of three times. Do your best to minimise breaks between each move.

Double Leg Lifts

Double Leg Lifts

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  • Lay flat on the ground with your legs extended straight up toward the ceiling. Place your hands underneath the back of your head. For added stability, Austin recommends laying your arms out to your side, allowing the palms to grip the floor much like you would in a push-up position.
  • Pressing your lower back into the ground, slowly lower both legs down toward the floor, then slowly raise them back up. If this is too difficult, lower them as much as you can, or lower one leg at a time.
  • Complete 10 to 15 reps.

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Hip Dips

Hip Dips

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  • Begin in a side elbow plank on your right side with straight legs and your feet stacked.
  • Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor. Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.
  • Repeat for a total of 10 to 15 reps to complete a set, then switch sides.

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V Crunch

V Crunch

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  • Lying on your back, lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
  • Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and your lower back pressed into the ground.
  • Repeat the crunch motion to complete one rep.
  • Complete 15 reps.

3 / 5

Alternating Two-Point Plank

Alternating Two-Point Plank

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  • Start in a plank position with your hands directly under your shoulders and your feet in line with your hips. Lift your left leg off the ground so your heel is even with your pelvis.
  • Keeping your torso steady, reach your right arm forward. Really brace through your abs by pulling your navel to your spine. Hold this position for about three seconds.
  • Return to plank, then switch sides, lifting your right leg off the ground and reaching your left arm forward. Hold for three seconds and return to plank. This is one rep.
  • Complete 8 to 10 reps.

4 / 5

Bicycle Crunches

Bicycle Crunches

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  • Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs).
  • Put your hands behind your head.
  • Bring your knees in toward your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
  • Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
  • Switch sides and do the same motion on the other side to complete one rep (and to create the “peddling” motion).
  • Do 15 to 25 reps at a quick pace.

Repeat the circuit for a total of three times.

5 / 5

General Disclaimer, Licenses and Board Certifications *

Professional Scope of Practice *

The information herein on "This No-Equipment Workout Will Ignite Parts of Your Body You Didn't Know Existed" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

Blog Information & Scope Discussions

Welcome to El Paso's Premier Wellness and Injury Care Clinic & Wellness Blog, where Dr. Alex Jimenez, DC, FNP-C, a Multi-State board-certified Family Practice Nurse Practitioner (FNP-BC) and Chiropractor (DC), presents insights on how our multidisciplinary team is dedicated to holistic healing and personalized care. Our practice aligns with evidence-based treatment protocols inspired by integrative medicine principles, similar to those on this site and on our family practice-based chiromed.com site, focusing on naturally restoring health for patients of all ages.

Our areas of multidisciplinary practice include  Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Complex Injuries, Stress Management, Functional Medicine Treatments, and in-scope care protocols.

Our information scope is multidisciplinary, focusing on musculoskeletal and physical medicine, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somato-visceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for musculoskeletal injuries or disorders.

Our videos, posts, topics, and insights address clinical matters and issues that are directly or indirectly related to our clinical scope of practice.

Our office has made a reasonable effort to provide supportive citations and has identified relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.

We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, please feel free to ask Dr. Alex Jimenez, DC, APRN, FNP-BC, or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, APRN, FNP-BC*, CCST, IFMCP, CFMP, ATN

email: coach@elpasofunctionalmedicine.com

Multidisciplinary Licensing & Board Certifications:

Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License #: TX5807, Verified: TX5807
New Mexico DC License #: NM-DC2182, Verified: NM-DC2182

Multi-State Advanced Practice Registered Nurse (APRN*) in Texas & Multi-States 
Multi-state Compact APRN License by Endorsement (42 States)
Texas APRN License #: 1191402, Verified: 1191402 *
Florida APRN License #: 11043890, Verified:  APRN11043890 *
License Verification Link: Nursys License Verifier
* Prescriptive Authority Authorized

ANCC FNP-BC: Board Certified Nurse Practitioner*
Compact Status: Multi-State License: Authorized to Practice in 40 States*

Graduate with Honors: ICHS: MSN-FNP (Family Nurse Practitioner Program)
Degree Granted. Master's in Family Practice MSN Diploma (Cum Laude)


Dr. Alex Jimenez, DC, APRN, FNP-BC*, CFMP, IFMCP, ATN, CCST
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Licenses and Board Certifications:

DC: Doctor of Chiropractic
APRNP: Advanced Practice Registered Nurse 
FNP-BC: Family Practice Specialization (Multi-State Board Certified)
RN: Registered Nurse (Multi-State Compact License)
CFMP: Certified Functional Medicine Provider
MSN-FNP: Master of Science in Family Practice Medicine
MSACP: Master of Science in Advanced Clinical Practice
IFMCP: Institute of Functional Medicine
CCST: Certified Chiropractic Spinal Trauma
ATN: Advanced Translational Neutrogenomics

Memberships & Associations:

TCA: Texas Chiropractic Association: Member ID: 104311
AANP: American Association of Nurse Practitioners: Member  ID: 2198960
ANA: American Nurse Association: Member ID: 06458222 (District TX01)
TNA: Texas Nurse Association: Member ID: 06458222

NPI: 1205907805

National Provider Identifier

Primary Taxonomy Selected Taxonomy State License Number
No 111N00000X - Chiropractor NM DC2182
Yes 111N00000X - Chiropractor TX DC5807
Yes 363LF0000X - Nurse Practitioner - Family TX 1191402
Yes 363LF0000X - Nurse Practitioner - Family FL 11043890
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