No equipment

Bodyweight Core Workout, No Equipment

Most core training is a lot of crunching, which trains one movement of a muscle group that does four. The abdominals resist extension, resist rotation, resist bending sideways and brace against load — so a session that only flexes the spine is leaving three of those untouched.

The session · 6 exercises
  1. 1

    Plank

    3 × 30–60s

    Core · also Shoulders

    • Elbows under the shoulders, forearms flat, body in one straight line.
    • Squeeze the glutes and tuck the ribs down so the lower back stays neutral.
    • Breathe normally. If the hips sag or rise, end the set.
  2. 2

    Side Plank

    3 × 20–45s

    Core

    • Elbow under the shoulder, feet stacked, hips lifted high.
    • Keep the body in one line from head to heel.
    • Do both sides for equal time.
  3. 3

    Dead Bug

    3 × 10–15

    Core

    • Lie on your back with arms up and knees over the hips at 90°.
    • Press the lower back into the floor and hold it there.
    • Extend the opposite arm and leg slowly, then return. Alternate.
  4. 4

    Bird Dog

    3 × 10–12

    Core · also Back, Glutes

    • On all fours with a flat back and braced core.
    • Extend the opposite arm and leg until both are level with the torso.
    • Hold for two seconds without letting the hips rotate, then switch.
  5. 5

    Crunch

    3 × 15–25

    Core

    • Knees bent, hands at the temples or crossed on the chest.
    • Curl the ribcage toward the pelvis — the lower back stays down.
    • Squeeze at the top and lower slowly. Do not pull on the neck.
  6. 6

    Bicycle Crunch

    3 × 15–25

    Core

    • Hands at the temples, legs off the floor and knees bent.
    • Bring one knee in and rotate the opposite shoulder toward it.
    • Alternate slowly. Rotate from the ribs, not the elbows.

Getting the most out of it

None of this will reveal abs on its own. Visible definition is a body-fat outcome, decided in the kitchen; what this session does is build the muscle that becomes visible once the fat comes off, and — more usefully day to day — a midsection that keeps your back safe under load.

Keep track of it

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Other equipment, other sessions

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General fitness information, not medical advice. If something hurts in a way that feels wrong, stop.