Building a solid core doesn’t mean doing endless gym workouts or needing access to fancy machines and equipment.
The truth is that there are plenty of effective bodyweight core exercises you can do with little to no equipment. Let’s review the six best ones:
Table of Contents
Main Takeaways
Muscles Worked
Primary Muscles Worked 💪
- Upper abs
- Lower abs
Secondary Muscles Worked 💪
- Oblique
- Hip flexors
- Erector Spinae
Top 6 Exercises
1. Crunch
The crunch is a classic beginner-friendly movement that works the rectus abdominis (six-pack muscle).
To do it, lie on the floor, bend your knees, plant your feet flat on the ground, and initiate the movement by engaging your abs and crunching your torso.
What to keep in mind:
To ensure proper ab activation, avoid arching your back. Your lower back must be in contact with the floor.
2. Lying Leg Raise
Lying leg raises are one of the best bodyweight core exercises you can do without equipment. This is because the movement trains multiple core muscles, including the rectus abdominis, transverse abdominis, and hip flexors.
Plus, you can change the difficulty by keeping your legs bent or straight, doing reps more slowly, and using ankle weights for added resistance.
What to keep in mind:
Keep the movement controlled and engage your abs as much as possible to prevent your lower back from arching.
3. Flutter Kicks
Flutter kicks are a fun and dynamic movement that burns extra calories and provides a solid stimulus for the core musculature.
The best part is that you can challenge yourself each time by trying to hold the flutter kick position (feet in the air) longer.
What to keep in mind:
Keep your arms to your sides and hands firmly planted on the ground for balance.
4. Russian Twist
Russian twists are somewhat different because they involve torso rotation, which involves the internal and external obliques (the muscles flanking the abs), leading to more balanced core development.
The movement is simple to do, and an effective way to increase the difficulty is to hold a weight plate in front of your chest.
What to keep in mind:
A common training mistake is only moving the arms from side to side. To make the movement effective, you must only rotate at the hips and keep your arms in the same position relative to your torso.
5. Bicycle Crunch
Bicycle crunches are another bodyweight core exercise with a torso rotation component, which means they involve the obliques to a greater degree.
Plus, given the position you must hold, your abs, transverse abdominis, and hip flexors must also engage.
What to keep in mind:
Keep the movements slow and fluid to ensure proper core activation. Some trainees see this as more of a dynamic cardio movement and try to rush through each rep, but doing so makes the bicycle crunch less effective.
6. Plank Jack
Plank jacks are a less popular movement but are highly beneficial for improving core stability and developing explosiveness. (1)
Unlike a basic plank, the objective here is to hop repeatedly, bringing the feet out and in.
What to keep in mind:
Remember to keep your body straight and your pelvis tucked. A common mistake is to hyperextend the lower back, which reduces ab activation.
Summing It Up
If you’re just starting out, this beginner bodyweight workout offers a simple and effective routine to build strength and endurance at home—no equipment needed.
The chest workout at home without equipment guide covers effective bodyweight exercises to build strength and muscle without the need for a gym.
Philip Stefanov
Philip is a fitness writer, blogger, certified personal trainer, and the founder of ThinkingLifter.com. He trained at BioFit College, and has spent the last nine years writing fitness content and training men and women in the gym, as well as online. His passion is fitness and exercise, and helping others improve their fitness and wellness.
References
1) Chertoff, J. (2019, May 23). How (and why) to add plank jacks to your workout. Healthline. https://www.healthline.com/health/exercise-fitness/plank-jacks