Core Workouts With No Equipment

No-equipment core workouts built around trunk flexion, anti-extension, and anti-lateral-flexion patterns with evidence-informed near-failure effort targets and simple bodyweight progression.
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Workout 1

6 exercises12 sets

Bodyweight Core Strength and Stability Template

Abdominals

A bodyweight-only core template using straight-set prescriptions, RIR-guided effort, and leverage progression to improve trunk strength and control.

  1. 1
    Crunch
    anatomy
    1Exercise

    Crunch

    Rest 1m

    • 115 reps x 0 kgRIR 3
    • 215 reps x 0 kgRIR 2
    • 315 reps x 0 kgRIR 1

    Initiate from the trunk, keep chin neutral, and avoid pulling through the neck.

  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 1

    Posteriorly tilt pelvis at top and lower with control; avoid swinging.

  3. 3
    Dead Bug
    anatomy
    3Exercise

    Dead Bug

    Rest 1m

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Keep low back gently pressed down and exhale fully on each rep.

  4. 4
    Hollow Rock Hold
    anatomy
    4Exercise

    Hollow Rock Hold

    Rest 1m

    • 140s

    Keep posterior pelvic tilt and ribs down for the full hold.

  5. 5
    Side Plank
    anatomy
    5Exercise

    Side Plank

    Rest 1m

    • 145s

    Stack shoulder over elbow and keep hips tall; switch sides each set.

  6. 6
    Front Plank
    anatomy
    6Exercise

    Front Plank

    Rest 1m

    • 11m

    Brace glutes and abs while breathing behind the brace; avoid lumbar sag.