20 Best Bodyweight Core Exercises From Beginner to Advanced

Bodyweight core exercises are a fundamental component of a well-rounded fitness program. These exercises are designed to strengthen and stabilize the muscles of the abdomen, lower back, and pelvis, which are important for good posture, balance, and overall movement. Traditional core exercises such as planks, sit-ups, and stability exercises like front and side planks are known to activate deep core muscles and contribute to a decreased risk of musculoskeletal injuries.

Additionally, bodyweight training offers advantages such as low risk of injury, high training effectiveness, and improved posture, making it a popular choice for individuals looking to enhance their fitness at home. The effectiveness of bodyweight core exercises is exemplified by the physical development of athletes who have built significant strength and power through bodyweight conditioning. Therefore, incorporating these core exercises into a fitness program can significantly enhance core strength and overall physical performance.

Top Bodyweight Core Exercises

A strong core is essential for good posture, balance, and stability. Here are some of the top bodyweight core exercises for beginners, intermediates and advanced that can do at home:

1. Crunches:

• Lie on your back with your knees bent and feet flat on the floor.
• Place your hands behind your head or crossed on your chest.
• Contract your abdominal muscles and lift your shoulder blades off the floor while keeping your lower back pressed into the mat.
• Lower back down with control and repeat.
• Beginners: Aim for 2-3 sets of 10-15 reps.

2. Sit-Ups:

• Similar to crunches but with a fuller range of motion, lift your entire upper body off the floor until you’re sitting upright.
• Keep your feet anchored or have a partner hold them down.
• Perform 2-3 sets of 10-15 reps, adjusting as needed based on your fitness level.

3. Hanging Leg Raises:

• Hang from a pull-up bar with your arms extended.
• Lift your legs until they form a 90-degree angle with your torso.
• Slowly lower them back down without swinging.
• Beginners: Start with knee raises and progress to straight leg raises. Aim for 2-3 sets of 8-12 reps.

4. V-Ups:

• Lie on your back with arms extended overhead and legs straight.
• Simultaneously lift your torso and legs, reaching your hands toward your feet to form a “V” shape.
• Lower back down with control and repeat.
• Beginners: Modify by bending your knees. Aim for 2-3 sets of 8-12 reps.

5. Leg Raises:

• Lie on your back with legs straight and hands under your glutes for support.
• Lift your legs towards the ceiling, keeping them straight.
• Lower them back down slowly, maintaining control.
• Beginners: Bend your knees slightly. Aim for 2-3 sets of 10-15 reps.

6. Scissor Kicks:

• Lie on your back with legs extended.
• Lift your legs a few inches off the ground and cross one over the other in a scissor motion.
• Continue alternating legs in a controlled manner.
• Beginners: Keep your legs higher off the ground. Aim for 2-3 sets of 15-20 reps (each leg).

7. Bicycle Crunches:

• Lie on your back with hands behind your head and knees bent.
• Bring one knee towards your chest while simultaneously twisting your torso to bring the opposite elbow towards the knee.
• Switch sides in a pedalling motion, keeping your movements controlled.
• Beginners: Perform the movement at a slower pace. Aim for 2-3 sets of 12-16 reps (each side).

8. Mountain Climbers:

• Start in a high plank position with your hands directly under your shoulders.
• Engage your core and bring one knee towards your chest, then quickly switch legs, alternating back and forth.
• Keep your hips low and maintain a steady pace.
• Beginners: Perform the movement at a slower tempo. Aim for 2-3 sets of 12-20 reps (each leg).

9. Flutter Kicks:

• Lie on your back the ground.
• Keeping your legs straight, alternately raise and lower them in a fluttering motion.
• Keep your lower back pressed into the floor and your core engaged throughout.
• Beginners: Keep your legs higher off the ground and perform the movement at a slower pace. Aim for 2-3 sets of 15-20 reps.

10. Reverse Crunches:

• Lie on your back with your knees bent and feet flat on the floor.
• Place your hands by your sides or under your glutes for support.
• Lift your legs towards your chest, rolling your pelvis upward and lifting your hips off the ground.
• Lower back down with control and repeat.
• Beginners: Focus on controlled movements and aim for 2-3 sets of 10-15 reps.

11. Russian Twists:

• Sit on the floor with your knees bent and feet elevated or anchored.
• Lean back slightly and clasp your hands together in front of you.
• Rotate your torso to one side, bringing your hands towards the floor beside your hip.
• Return to the center and repeat on the other side.
• Beginners: Keep your feet grounded for stability. Aim for 2-3 sets of 12-16 reps (each side).

12. Side Plank:

• Lie on your side with your legs straight and prop yourself up on your forearm, elbow directly under your shoulder.
• Lift your hips until your body forms a straight line from head to heels.
• Hold for the desired amount of time, then switch sides.
• Beginners: Start with a modified side plank on your knees. Aim for 2-3 sets, holding for 20-30 seconds per side.

13. Windshield Wipers:

• Lie on your back with arms out to the sides for support and legs extended straight up towards the ceiling.
• Lower your legs to one side towards the floor, then bring them back up to the center.
• Repeat on the other side, moving your legs in a windshield wiper motion.
• Beginners: Perform the movement with bent knees and smaller range of motion^[1]. Aim for 2-3 sets of 10-12 reps (each side).

14. Side Plank with Hip Dips:

• Start in a side plank position with your body forming a straight line from head to heels.
• Lower your hips towards the ground, then raise them back up to the starting position.
• Repeat for the desired number of reps, then switch sides.
• Beginners: Perform the movement with your bottom knee on the ground. Aim for 2-3 sets of 8-12 reps (each side).

15. Oblique V-Ups:

• Lie on your side with legs extended and stacked on top of each other.
• Place your bottom hand on the floor for stability and extend your top arm overhead.
• Lift your legs and upper body towards each other, reaching your top arm towards your feet.
• Lower back down with control and repeat.
• Beginners: Perform the movement with bent knees. Aim for 2-3 sets of 10-15 reps (each side).

16. Plank:

• Start in a push-up position with your hands directly under your shoulders and legs extended behind you.
• Engage your core and hold your body in a straight line from head to heels.
• Keep your abs and glutes tight, and avoid sagging or arching your back.
• Beginners: Start with shorter holds (around 20-30 seconds) and gradually increase as you build strength. Aim for 2-3 sets.

17. Hollow Hold:

• Lie on your back with arms extended overhead and legs straight.
• Lift your shoulder blades and legs off the ground, creating a “hollow” shape with your body.
• Keep your lower back pressed into the floor and hold the position for the desired amount of time.
• Beginners: Bend your knees and focus on lifting your shoulder blades off the ground. Aim for 2-3 sets, holding for 20-30 seconds each.

18. Burpees:

• Start in a standing position with feet shoulder-width apart.
• Lower into a squat position and place your hands on the floor in front of you.
• Jump your feet back into a plank position, then immediately jump them back towards your hands.
• Explosively jump into the air, reaching your arms overhead.
• Beginners: Omit the push-up and jump at the end if needed. Aim for 2-3 sets of 8-12 reps.

19. Spiderman Plank:

• Start in a high plank position with hands directly under your shoulders.
• Bring your right knee towards your right elbow, then return to the starting position.
• Repeat on the left side, alternating legs in a controlled manner.
• Keep your hips level and core engaged throughout.
• Beginners: Perform the movement at a slower pace. Aim for 2-3 sets of 10-12 reps (each side).

20. Dead Bug:

• Lie on your back with arms extended towards the ceiling and legs in tabletop position (knees bent at 90 degrees).
• Lower your right arm and left leg towards the floor, keeping your lower back pressed into the ground.
• Return to the starting position and repeat on the opposite side.
• Keep your core engaged and movements controlled throughout.
• Beginners: Focus on maintaining stability and control. Aim for 2-3 sets of 10-12 reps (each side).

21. Dragon Flags:

• Lie on a flat bench or sturdy surface with your hands gripping the edge behind your head.
• Lift your legs towards the ceiling, keeping them straight and your lower back pressed into the bench.
• Lower your legs slowly towards the floor, maintaining control and keeping your core engaged.
• Lift them back up to the starting position and repeat.
• Beginners: Start with a smaller range of motion and gradually progress to full dragon flags. Aim for 2-3 sets of 6-10 reps.

Conclusion

Bodyweight core exercises are a convenient and effective way to strengthen your core muscles without the need for any equipment. Incorporating the best bodyweight core exercises into your routine, along with a well-designed bodyweight core workout, can help you achieve a strong and stable core. Remember to maintain proper form and gradually increase the intensity of your workouts to continue making progress. A strong core will not only enhance your physical performance but also improve your overall health and quality of life. So, get started with these core bodyweight exercises, and reap the benefits of a strong and stable core.