Beginner Core Workout (10 Minutes, No Equipment)

How to Do a Plank

1. Start in a table top position with shoulders stacked over wrists (soft bend in the elbows) and hips over knees. Hands are planted firmly on the mat, weight evenly distributed between all ten fingers. Option to drop down to your forearms.
2. Step both feet back and extend your legs long, balancing on your toes. Pull up on your kneecaps and push back on your heels to keep your core engaged.
3. Hold this plank position, maintaining a straight line with your body and gaze slightly in front of you.

Modification: Drop your knees to the ground and find a modified plank position.

How to Do a Dead Bug

1. Lie on your back flat on the floor, performing a slight pelvic tilt to press your lower back into the mat. Lift your knees to form a 90-degree angle (knees stacked on top of hips). Inhale, letting your belly expand.
2. Exhale, engaging your core. Extend your left leg and right arm away from your body, lowering the right hand and left foot towards the ground with control. Left arm and right leg remain in place. With control, inhale as you return to center.
3. Repeat on the opposite side. Exhale as you extend your right leg and left arm away from the body, lowering the left hand and right foot towards the ground. With control, return to the starting position.

How to Do a Half Crunch

1. Lie flat on the mat, performing a slight pelvic tilt to press your lower back into the mat and drawing your belly button towards your spine. Bring your legs up to tabletop position, both knees bent at 90 degrees, shins parallel to the floor. Option to lightly press your fingertips into the back of your head, elbows wide.
2. Squeeze through your upper abs to lift your head, neck and shoulders off the mat, crunching through the core. Think about reducing the amount of space between the bottom of your ribs and your hips.
3. With control, lower the head, neck and shoulders to the mat, returning to the starting position.

Modification: Option to keep your feet planted on the floor.

How to Do a Glute Bridge

1. Lie on the floor on your back with your knees bent and feet flat on the ground, feet hip-width apart.
2. Press through the heels to lift your hips off the ground until your knees, hips and shoulders form a straight line. Keep your abs drawn in, belly button pulled towards the spine, so you don’t overextend your back.
3. With control, lower your hips back to the ground.

How to Do a Glute Bridge March

1. Lie on the floor on your back with your knees bent at 90 degrees and feet flat on the ground. 
2. Press through the heels to raise your hips off the ground until your knees, hips and shoulders form a straight line. 
3. Hold this glute bridge position, then shift your weight into your left foot and drive your right knee towards your chest.
4. Slowly lower the right foot back to the ground, then switch sides. This time, shift your weight into your right foot and drive your left knee towards your chest.
5. Continue this pattern, performing alternating marches as you maintain the glute bridge hold throughout all repetitions.

How to Do Alternating Leg Lowers

1. Start lying on your back with your core braced. Press your lower back firmly into the mat and think about “wrapping” your abdominal wall around your core. Keep your upper body (head, neck and shoulder blades) relaxed on the floor.
2. Straighten your legs and lift them so they’re stacked over your hips, feet pointed toward the ceiling. Extend your arms long by your sides with your hands resting on the mat for support.
3. Slowly lower 1 leg toward the ground, keeping both legs as straight as possible. Focus on maintaining contact between your lower back and the mat throughout.
4. Hover your heel just above the floor, then lift that leg back up to the starting position using your core – not momentum.
5. Repeat on the opposite leg, alternating sides with control.

Modification: Bend both knees, shortening the distance each leg travels.

How to Do a Bicycle Crunch

1. Start lying flat on your back, lower back pressing firmly into the mat. Bring your legs to a raised 90-degree bend.
2. Lift your head, neck and shoulders off the ground. Place your hands behind your head and think about pressing your head into your fingertips. 
3. Lift your right elbow towards your left knee as you extend your right leg long.
4. Slowly return to the starting position and repeat on the other side. Pulling your left elbow towards your right knee as you extend your left leg long.
5. Continue to repeat this “bicycling” movement, alternating knee to elbow crunches.

Modification: Perform the exercise with knees bent, reducing the range of motion.

How to Do a Seated or Russian Twist

1. Start in a seated position, sitting on your sit bones as you lean back. Your heels should rest on the ground (option to float 1 or both feet to increase intensity).
2. Pull your right elbow back towards your right hip as you rotate through your torso to tap your hands to the mat near your right hip.
3. Use your obliques and abs to return to the center.
4. Then reverse the movement, pulling your left elbow back towards your left hip as you rotate through your torso to tap your hands to the mat near your left hip.

How to Do a Side Plank

1. Start lying on your side, right forearm on the mat, right shoulder stacked over right elbow.
2. Press into your forearm and lift your hips. Balance on the outside edge of your right foot, stacking your left foot on top of your right foot. Option to stagger your feet if stacked isn’t comfortable.
3. Place your left hand behind your head or extend your left hand overhead. Focus on keeping your hips high and even (stacked over each other).

Modification: Drop the inside knee to the ground rather than extending both legs.