Beginner Core Workout (10 Minutes, No Equipment)
Build a strong core at home with this no equipment beginner core workout. A strong core provides the foundation for effective workouts. Increase stability and improve ab definition with classic core exercises: planks, dead bugs, glute bridges and crunches.
Everything you do – from pushing a stroller during your morning walk, to tackling that heavy box in the garage, even just grabbing your morning coffee – all of these everyday movements start with your core.
The core is your powerhouse and provides the foundation for all movement. That means having a strong core isn’t just about looking good.
Training your core builds the strength and stability you need to move through your daily activities with ease, and prevent injuries as you age.
If you’re new to strength training, it’s a good idea to follow a well-rounded beginner workout plan. That said, a beginner ab workout is a great place to start.
Strengthening your core will provide you with a good foundation to make the most of your other strength workouts. A weak core can lead to larger muscle groups overcompensating, which can often lead to injury and low back pain.
Core Exercises for Beginners
This beginner core routine is functional, training the core to stabilize your body as you move your arms and legs in different directions.
Add this beginner core workout to your beginner workout routine 1-2 times a week to build muscle and improve definition in the abdominal muscles.
Workout Equipment:
None, just your bodyweight.
Workout Instructions:
Follow along with the guided Beginner Core Workout Video on YouTube, led by certified personal trainer Lindsey Bomgren.
Your Workout Looks Like This:
- 10 Beginner Core Exercises
- Timed Intervals (40 seconds of work per exercise, followed by 20 seconds of rest)
- Perform Each Ab Exercise x1 (no repeats)
Workout Outline
- Plank
- Dead Bug
- Half Crunch
- Glute Bridge
- Glute Bridge March
- Alternating Leg Lowers
- Bicycle Crunch
- Seated Twist
- Side Plank
7 Beginner Core Exercises
1. Plank
Targets: Transverse abdominals, upper abs, lower abs and shoulders.
How To Do A Plank
- Start in a table top position with shoulders stacked over wrists (soft bend in the elbows) and hips over knees. Hand are planted firmly on the mat, weight evenly distributed between all ten fingers. Option to drop down to your forearms.
- Then step both feet back and extend legs long, balancing on your toes. Pull up on your kneecaps and push back on your heels to keep your core engaged.
- Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
Modification: Drop your knees to the ground, finding a modified plank position.
2. Dead Bug
Targets: Deep core muscles (transverse abdominis), lower abdominal muscles, hips, shoulders and back (posterior and anterior deltoids).
How To Do A Dead Bug
- 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.
- 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.
- Then 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.
3. Half Crunch
Targets: Rectus abdominis, lower abs, transverse abdominis and pelvic floor.
How To Do A Half Crunch
- 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.
- 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.
- With control, lower the head, neck and shoulders to the mat, returning to starting position.
Modification: Option to keep your feet planted on the floor.
4. Glute Bridge
Targets: Glutes, hamstrings, hips, core and pelvic floor.
How To Do Glute Bridges
- Lie flat on the floor on your back with your knees bent and feet flat on the ground, feet hip width apart.
- 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.
- With control, lower your hips back to the ground.
5. Bicycle Crunch
Targets: Rectus abdominis, transverse abdominal muscles and obliques.
How To Do Bicycle Crunches
- Start lying flat on your back, lower back pressing firmly into the mat. Bring your legs to a raised 90 degree bend.
- Lift your head, neck and shoulders off the ground. Place your hands behind your head and think about pressing your head into your fingertips.
- Lift your right elbow towards your left knee as you extend your right leg long.
- 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.
- Continue to repeat this ‘bicycling’ movement, alternating knee to elbow crunches.
Modification: Perform with knees bent, reducing the range of motion.
6. Russian Twist
Targets: Upper abs, lower abs, obliques, core and hips.
How To Do Russian Twists or Seated Twists
- Start in a seated position, sitting on your sit bones as you lean back; heels resting on the ground (option to float one or both feet to increase intensity).
- 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.
- Use your obliques and abs to return to center.
- 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.
7. Side Plank
Targets: Internal and external oblique muscles (the muscles that run along the side of your core) and transverse abdominus.
How To Do A Side Plank
- Start lying on your side, right forearm on the mat, right shoulder stacked over right elbow.
- 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.
- 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.
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FAQs
How Should A Beginner Start Training A Weak Core?
A beginner should start with static core exercises like planks and side planks. As you build strength, gradually progress to more dynamic core movements like bird dog, dead bug, and mountain climbers. It’s important to prioritize proper form and stability over intensity.
How Can I Tone My Core Fast?
An effective core routine will include a combination of exercises that target the abs, obliques, and low back. I recommend incorporating functional core training into your regular strength training routine to ensure you’re working on core strengthening exercises regularly. That said, in order to achieve a “toned” look, you need to build muscle and have a relatively low percentage of body fat. Achieving this takes time, and you might not notice visible changes in your core until you’ve been consistently training for 3 to 6 months.
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