Core Workouts With Bodyweight

Bodyweight core workouts focused on trunk flexion, anti-extension, and anti-rotation control using evidence-informed effort targets, simple progression, and repeatable weekly structure.
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Workout 1

5 exercises11 sets

Bodyweight Core Strength and Control

Abdominals, Front Delts

A bodyweight core template that builds trunk strength and control through straight working sets, consistent effort targets, and progressive reps, tempo, and leverage.

  1. 1
    Dead Bug
    anatomy
    1Exercise

    Dead Bug

    Rest 1m

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 2

    Keep low back gently pressed to floor as limbs move; reduce range if lumbar extension appears.

  2. 2
    Reverse Crunch
    anatomy
    2Exercise

    Reverse Crunch

    Rest 1m 15s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 2

    Initiate from posterior pelvic tilt, not hip swing. Keep lower back controlled on the return.

  3. 3
    Mountain Climber
    anatomy
    3Exercise

    Mountain Climber

    Rest 1m

    • 120 reps x 0 kgRIR 3
    • 220 reps x 0 kgRIR 2
    • 320 reps x 0 kgRIR 2

    Push the floor away to keep scapular control and avoid lumbar sag as speed increases.

  4. 4
    Side Plank
    anatomy
    4Exercise

    Side Plank

    Rest 1m

    • 130sRIR 3

    Stack shoulders and hips, keep ribs down, and breathe steadily without rotating forward.

  5. 5
    Plank
    anatomy
    5Exercise

    Plank

    Rest 1m

    • 140sRIR 2

    Glutes tight, ribs down, chin tucked, and no lumbar sag. End the set if alignment breaks.