Bodyweight Core Exercises
Bodyweight Core Exercises
There is more to working your core than endless crunches. Learn some great bodyweight core exercises in our guide.
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Ab Rollout
• Kneel on a yoga mat, holding the ab wheel with both hands, directly below your chest.
• Lean forward, rolling the wheel in front of you.
• Keep your arms straight as you pull the wheel back to the starting position.
GET GOOD FORM: Keep your core off the floor at all times. If you collapse, you rolled too far.
Alternate V Up
• Lay flat on your back.
• Try and touch your left hand to your right foot, above your core.
• Return your limbs to the starting position and try to touch your right hand to your left foot.
TOP TIP: Keep your lower back flush against the exercise mat.
Bent Knee Side Plank
• Lay on your side, resting your weight on one bent leg and one forearm.
• Keep your core off the floor and hold the position for as long as possible.
BENEFITS: The bent knee side plank will help improve your balance, alongside training your core muscles.
Bicycle
• Sit on a flat weight bench, leaning back slightly and resting your weight on your glutes.
• Cycle with your legs, keeping them in the air throughout.
TOP TIP: You can stabilise yourself with your hands by holding the sides of the weight bench.
Bird Dog
• Kneel on all fours.
• Stretch your left leg straight behind you, and your right arm straight in front of you.
• Hold for a moment, bring your limbs back to the starting position, and repeat on the other side.
MULTIPLE MUSCLES: Alongside your core, the bird dog exercise also targets your glutes and lower back.
Cobra
• Lie on an exercise mat, with your palms and toes on the floor.
• Rear up, lifting your chest, core, and legs.
• Hold this position as long as you can before lowering.
MULTIPLE MUSCLES: This exercise stretches your chest muscles and also targets your back and core.
Dead Bug
• Lie on your back, with your arms pointed at the ceiling and your knees tucked in.
• Keeping your core tense, straighten your left leg (don’t let it touch the floor) and send your right arm behind your head.
• Hold the position, return, and repeat on the other side.
PROGRESSION: If you want to make the dead bug exercise more challenging, you can wear ankle weights.
Decline Crunch
• Place an adjustable weight bench at a 30 degree decline position.
• Lie on the bench and lift your torso to your thighs.
GET GOOD FORM: Keep your legs secured with the knee and ankle pads.
Decline Dynamic Plank
• Place your feet on a plyo box and your palms on the floor.
• Bend your right arm so that your forearm touches the ground.
• Do the same with your left arm, getting into a decline low plank position.
• Reverse the movement until your arms are straight again.
TOP TIP: Use a short plyo box or an exercise step while you learn this exercise.
Decline Push Up Jack
• Begin in a push up position, with your feet on either side of an exercise step.
• Lower to the ground.
• As you rise, jump your feet onto the box and back down again.
WHY IT WORKS: Alongside targeting multiple muscles, the decline push up jack will also give you a good cardio workout.
Dynamic Plank
• Get into a low plank, with your forearms on the ground.
• Lift your right forearm up and balance on the palm.
• Do the same with your left arm, ending in a high plank.
• Lower your forearms down again to complete one rep.
VARIATION: You can also do an incline or decline version of this exercise.
Flutter Kick
• Lay on your back, with your palms and heels on the floor.
• Lift your legs up, keeping them straight.
• Rapidly flutter your legs up and down, focusing on speed rather than distance.
PROGRESSION: Wear a pair of Ankle Weights during the exercise.
Heel Touch
• Lay on the floor with your feet on the ground.
• Lift your shoulders slightly off the exercise mat, and send your left hand towards your left heel.
• As your left hand returns, move your right hand to your right heel and continue alternating.
GET GOOD FORM: Keep your lower back firmly against the floor.
Incline Plank
• Place your hands on a plyo box.
• Step your feet backwards until you are balancing on your toes.
• Keeping your body in a straight line, hold this position.
PROGRESSION: Progressively lower the size of the plyo box as you get stronger.
Inchworm
• Stand tall, arms at your sides.
• Place your palms on the floor, and walk them forwards until you are in a high plank.
• Walk your hands back towards your feet before standing up and repeating.
WHY IT WORKS: The inchworm is a great way to build core stability, which will help you hold planks for longer.
Knee to Chest Crunch
• Sit on a flat weight bench, with your feet flat on top.
• Lean back and lift your feet off the pad.
• Extend your legs out straight, then bend them to bring them back towards your torso.
TOP TIP: Hold onto the weight bench for extra stability.
From: Lower Abs Workout: Six Best Exercises to Target Your Core
L Sit
• Sit inside a pair of mini parallettes, legs flat on the floor.
• Grip the top of the bars.
• Supporting your weight through your hands, push your torso upwards, keeping your legs straight.
• Hold the position at the top before gently lowering.
REGRESSION: Keep your heels on the floor while you are learning to push yourself up with the bars.
Low Plank
• Start on an exercise mat, with your forearms on the floor.
• Putting your weight onto your toes, lift your torso and legs off the mat.
• Hold the position, making sure you don’t arch your back.
PROGRESSION: Once you have mastered the low plank, you can perform a high plank (on your toes and palms).
Mountain Climber
• Get into a high plank position, with your hands on the floor.
• Keeping your hands still, pull one knee towards your arms.
• Rapidly alternate between legs, leaving only one on the floor at a time.
VARIATION: To make this exercise harder, you can also perform it with your hands on an exercise step.
Plank with Hip Dip
• Get into a side plank position, resting your weight on one foot and one forearm.
• Lower your hips to the floor, keeping your core engaged.
• Raise your hips up. Complete all your reps on one side before switching to the other.
TOP TIP: Keep your movements controlled. Don’t let your body sag.
Reverse Plank
• Sit on an exercise mat, placing your hands just behind your hips, fingers pointing to your feet.
• Press into your hands and lift your hips, balancing on your palms and heels.
• Stay as still as possible and then lower down gently.
WHY IT WORKS: The reverse plank is a full-body exercise that will test your strength and stability.
Russian Plank
• Begin in a low plank position, clenching your hands in front of you.
• Tense all your core muscles, imagine pulling your feet towards your elbows and your elbows towards your feet.
MULTIPLE MUSCLES: Squeeze your glutes to make this a core and leg exercise.
Side Kick Through
• Start in a tabletop position, palms and knees on the ground.
• Kick your left leg through to your right side, lifting your lower right leg off the floor. Raise your right arm to the sky.
• You should now be balancing on your left arm and right foot.
• Hold that position, then reverse the movement and repeat on the other side.
GET GOOD FORM: Kick slowly and gracefully, without jerky movements.
Side Plank
• Lay on your side.
• Lift your torso, keeping your left forearm and lower left leg against the floor.
• Hold this position as long as possible, then repeat on the other side.
PROGRESSION: You can increase the difficulty by balancing on your forearm and foot, keeping your leg raised.
Side Plank with Elevated Leg
• Lay on your side, using an exercise mat for comfort.
• Raise your torso until only your right forearm and the outside of your right foot is touching the mat.
• Lift your left leg into the air, keeping it straight.
• Pause in this position before switching sides.
GET GOOD FORM: When starting out with this exercise, only raise your left leg slightly. Focus on balance, then raise it higher as you practice.
Sit Up
• Lay on your back with your feet hip width apart, planted on the floor.
• Brace your core, exhale, and lift your chest towards your knees.
• Pause at the top of the movement and slowly lower back down.
REGRESSION: You can use an Ab Pad to make this exercise easier.
Spiderman Plank
• Get into a low plank, resting on your forearms and toes.
• Bring your right foot up and to the side. You should be balancing on your left toes and the inside of your right big toe.
• Hold this position, reverse it, then repeat on the other side.
GET GOOD FORM: If viewed from above, you should resemble Spiderman climbing a building.
V Sit
• Lie on an exercise mat, with your arms above your head.
• Lift your shoulders and legs off the ground.
• Bring your legs and arms together, keeping them straight. Your body should form a v shape.
TOP TIP: Hold the v shape for a moment on each rep to really target your core.
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