Core & abs
Beginner core workout
The basics of bracing: moves that teach the trunk to stay steady while the arms and legs move.
Circuit
3 rounds · Rest 45 s
- Bird dog6 each sideBeginner · Back, Abs, Glutes · 3D demoEasier: Bird dog, one limb at a timeHarder: Bodyweight get-up
- Knee side plank15–20 s each sideBeginner · Abs, Hip abductors, Shoulders · 3D demoHarder: Side plank
- Glute bridge12 repsBeginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
Tips
- Breathe out as you move; keep breathing in the holds.
- Low back pressed gently down in the dead bug: that is the whole exercise.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Find more moves like these
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Advanced core workout
Hard core training: ab wheel rollouts, hanging leg raises, L-sits, Copenhagen planks, plank walk-ups and dragon flags.
30 minAdvanced6 movesAn ab wheel, Pull-up barQuestions people ask
How long does the beginner core workout take?
About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
No equipment: your body and some floor space. A mat makes floor work more comfortable.
Is it suitable for beginners?
It is written for beginners. 2 of its 6 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.