Bodyweight Core Exercises to Build Strength
91 Bodyweight Core Exercises to Build Strength with three ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Experience
Goal
Workout 1
Workout 2
Top 10
- 1
Bicycle Crunch
It's an exercise that targets your abs by hitting your knees alternately on your elbows!
Beginner - 2
Crunch
It's the best workout to build up your upper abs, and is different from sit-ups. Try to keep your waist intact with the floor while doing the workout.
Beginner - 3
Leg Raise
It's the best workout to build lower abs. When your back does not stay in contact with the floor and hurting, put your hands under your hip.
Beginner - 4
Mountain Climber
It's a whole-body cardio where you keep running with your knees up to your chest. From core and abdominal target to effective calorie burn, it's a perfect workout!
Intermediate - 5
Plank
Plank is the best workout to train the core, the central muscle of our body!
Intermediate - 6
Cross Body Crunch
It's a workout that targets your abs by poking your thighs alternately.
Beginner - 7
Crossover Toe Touch
It is a workout that targets the muscles of the whole body with abs as the main focus. The more you maintain a wide stretch until the end, the more effective your workout is!
Beginner - 8
Dead Bug
It is a workout that can develop from the core to the muscles in the front of the thigh. Please note that the arms and legs going down are in the opposite direction!
Beginner - 9
Decline Crunch
It's an ab workout that can adjust the angle of the bench and give you more target feeling!
IntermediateSit Up Bench - 10
Flutter Kick
Raise your legs and move up and down. The faster and longer you move, the more your core muscles are trained!
Beginner
Ranked 11–91
- 11
Front Kick
It's a workout that increases thigh strength by kicking and popping your feet and hands, and it's also an cardio that can manage thigh muscle size!
Beginner - 12
Hanging Leg Raise
You can target your entire abs by lifting your legs while hanging. You have to use not only the lower abdominal muscles but also the whole body muscles because you have to hold the body that shakes back and forth!
AdvancedPull up bar - 13
Heel Touch Crunch
For beginners, it is easier to move with your feet pulled close to your body. If you raise your upper body with strength in your neck, not abs, it can cause pain, so make sure to put strength in your abdomen!
Beginner - 14
Oblique Crunch
It's a workout that targets left and right abs, and it's a workout that you can't miss out on!
Beginner - 15
Reverse Crunch
It is a workout to target the upper abdominal muscles. You have to raise your legs with the strength of your core, not your waist or neck. Please be careful not to use your body's rebound!
Beginner - 16
Russian Twist
It is said to have originated from training soldiers in Russia to strengthen their core strength. If you are not familiar with the motion, you can stick your legs to the floor!
Beginner - 17
Seated Knee Up
It's a very simple abs workout that you can do anywhere, such as chairs and floors. In order to target the lower abdomen, increase the range of movement of the legs and workout!
Beginner - 18
Side Knee Up
It's a very good workout to train your flank muscles. You can make a toned side line even with body weight!
Beginner - 19
Sit Up
It's an effective workout for the entire core. However, if you do it incorrectly, it can hurt your back, so please fix it strongly with your thighs and do it in the correct posture!
Beginner - 20
Standing Bicycle
Raise your knees as much as you can to target your abs. The more you straighten your back and raise your knees, the more target you can feel on your abs!
Beginner - 21
Superman
It's an easy workout, so even beginners can do it easily, and it's a workout that can develop the entire back muscle, including the back of the spine and hip muscles!
Beginner - 22
Bird Dog
Relieving back pain, shoulder rehabilitation, and fixing of the spine and pelvis are essential workouts for our body!
Beginner - 23
Starfish Crunch
It is a workout that can target the upper and lower abdominal muscles at the same time. Raise your hands and feet so that they meet in the center of your body!
Intermediate - 24
Arm and Leg Lift
If it's hard to lift both arms and legs from the beginning, just raise your arms, and then adjust the difficulty of motion in the order of arms and legs at the end of the legs!
Beginner - 25
Criss Cross
Twist your sides and open your chest as much as possible. If the basic posture is difficult, put the soles of your feet on the ground and just raise your knees to workout!
Beginner - 26
Double Crunch
Lift your knees and upper body together
Intermediate - 27
Dragon Flag
It's an effective workout to develop your entire abs by lifting your legs while lying on a bench!
AdvancedFlat Bench - 28
Full Plank
It's a plank motion that stretches your arms and supports your weight with your hands. If the basic plank position is difficult, you can develop muscle strength with a full plank first!
Intermediate - 29
Handstand
This exercise boosts your balance and core strength. It’s great for building shoulder and arm power!
Advanced - 30
Hip Raise Plank
It's a workout that targets your hip muscles by lifting your hips while keeping your whole body balanced with a plank motion!
Advanced - 31
Hollow
It's a workout that lasts with the strength of the core. Keep your back on the ground so you can't fall off the ground, so keep your tension up!
Advanced - 32
Incline Leg Raise
It is a workout that can give a strong target feeling by adjusting the angle compared to regular leg races. When you raise your legs, lift your hips slightly to induce a strong contraction of your abs!
IntermediateSit Up Bench - 33
Incline Twisting Sit Up
You keep constant tension when you go down, and you go down slowly!
IntermediateSit Up Bench - 34
Knees to Elbow
It's a workout that targets your abs by alternating your knees with your elbows!
Beginner - 35
Leg Raise Hip Lift
It's a workout where you lift your legs while lying down and then lift your hips at the end. Raising your hips can give your abs a stronger target feeling!
Intermediate - 36
Plank Jack
It's a workout that combines planks and jumping jacks that can target both arms and abs at the same time!
Advanced - 37
Plank Push Up
It's a combination of planks and push-ups, which is the easiest and most effective workout for the upper body!
Advanced - 38
Rainbow Plank
Move your hips side to side in a plank position
Advanced - 39
Reverse Hyperextension
This exercise mainly strengthens your lower back, glutes, and hamstrings. It helps boost core stability by focusing on minimizing lumbar movement.
AdvancedFlat Bench - 40
Reverse Plank
Keep your arms in a straight line so that you don't strain your shoulders and focus on your core so that your hips don't touch the floor!
Advanced - 41
Rotation Plank
It is also a full-body workout that improves rotation and lateral movement that you don't normally use by twisting your body!
Advanced - 42
Rotation Push Up
It is a workout that can strengthen both chest and core muscles at the same time. Also, it is a full-body workout that can improve rotation and lateral movement that you don't usually use!
Advanced - 43
Side Leg Raise
It's a motion in which you lie on your side and move your legs up and down. It's a workout that makes your sides and thighs well-toned!
Beginner - 44
Side Plank
It's the best workout to create a toned side line. It's important to keep your waist straight so that it doesn't bend!
Advanced - 45
Single Leg Plank
It's a combination workout that's effective for abs, hamstrings, and gluteus maximus!
Advanced - 46
Single Leg Stand on Balance Ball
This exercise is great for strengthening your core and balance. It helps boost your stability and focus!
AdvancedBOSU Ball - 47
Spiderman Push Up
It is a workout that can target not only chest muscles but also core muscles. Tighten your abs so that your hip doesn't go down when you lift your legs!
Advanced - 48
V Up
Tighten your core and touch your hands and feet with your arms and lower body stretched out!
Advanced - 49
Alternating Knee Tuck
This move strengthens your core, hip flexors, and full-body control.
Advanced - 50
Body Saw Plank
Move your body forward and back in a plank position
Advanced - 51
Crunch on Balance Trainer
This exercise is great for strengthening your core, especially improving the stability and balance of your abs!
AdvancedBOSU Ball - 52
Curtsy Lunge with Towel
This exercise works your glutes, quads, and inner thighs to boost balance and lower body stability.
Advanced - 53
Downward Dog
Support yourself with your hands and feet and lift your hips up.
Beginner - 54
Exercise Ball Plank
This core exercise deeply activates your core and shoulder stabilizers.
AdvancedStability (Swiss) Ball - 55
Exercise Ball Pull In
Strengthen your core control by rolling the gym ball and feel the burn in your abs.
AdvancedStability (Swiss) Ball - 56
Front Lever
This advanced gymnastics move works your lats, back, and core, boosting your full-body control and strength.
Advanced - 57
Full Planche
This advanced bodyweight move pushes your shoulders, triceps, and core to the max, boosting your full-body balance and stability.
Advanced - 58
Leg Pull (Pilates Workout)
This Pilates move strengthens your core and boosts stability. It works your abs, glutes, and lower back to improve balance and posture!
Advanced - 59
Lying Leg Raise Clap
This variation strengthens your lower abs and improves leg control.
Advanced - 60
Mountain Climber with Towel
This full-body conditioning exercise boosts core stability, balance, and heart rate. The towel reduces friction, allowing smooth, continuous movements.
Advanced - 61
Plank Jack with Towel
Strengthen your core, boost lower body coordination, and burn more fat.
Advanced - 62
Single Downward Dog
Lift one leg into a downward dog position.
Beginner - 63
Tuck Planche
This planche variation strengthens your shoulders and core by shifting your weight forward.
Advanced - 64
V Sit
This exercise strengthens your abs and hip flexors while improving balance and core control.
Advanced - 65
Wall Ball Shot
This compound exercise works your legs, shoulders, and triceps, boosting full-body power and cardio.
AdvancedMedicine Balls - 66
Wall Walks
This bodyweight move strengthens your shoulders, core, and chest.
Advanced - 67
Z-Up
This is a challenging full-body exercise that requires core strength.
Advanced - 68
Cross Leg Raise
This exercise strengthens your lower abs and hip flexors, and boosts core stability through leg movements.
Advanced - 69
Down Dog
The Downward Dog is a yoga pose that boosts full-body flexibility and core stability. It helps relax your upper body and gives you a great stretch.
Beginner - 70
Hanging Knee Raise
A basic hanging core exercise that strengthens your lower abs and hip flexors.
IntermediatePull up bar - 71
Incline Reverse Crunch
This exercise focuses on pelvic lifts to work your lower abs.
AdvancedSit Up Bench - 72
Stability Ball Pike
The gym ball pike works your abs and hip flexors, boosting balance and stability.
AdvancedStability (Swiss) Ball - 73
Step Box Knee Up
This exercise strengthens your glutes, thighs, and hip flexors while improving balance and coordination.
AdvancedStep Platforms - 74
The Cork Screw
This Pilates move boosts your core stability and control.
Advanced - 75
The Double Leg Stretch
This mat pilates move strengthens both core extension and contraction.
Advanced - 76
The Hundred
This basic Pilates move boosts circulation and activates your core.
Advanced - 77
The Jack Knife
This advanced Pilates move really challenges your lower abs and spine control.
Advanced - 78
The Leg Pull
This Pilates move strengthens your back and glutes.
Advanced - 79
The Leg Pull Front
Plank-based exercise that builds total-body and core strength
Advanced - 80
The Neck Pull
This Pilates move strengthens your core and back evenly.
Advanced - 81
The One Leg Circle
A basic Pilates move that boosts hip mobility and core stability.
Advanced - 82
The One Leg Stretch
This basic Pilates move strengthens your core and legs.
Advanced - 83
The Roll Over
This advanced Pilates move boosts your lower abs and back strength.
Advanced - 84
The Roll up
A classic Pilates move that strengthens your control over spinal flexion.
Advanced - 85
The Rolling Back
This rolling move loosens your spine and boosts balance.
Advanced - 86
The Saw
This Pilates move boosts both spinal rotation and hamstring flexibility.
Advanced - 87
The Side Kick Kneeling
This Pilates move strengthens your glutes and hip stability.
Advanced - 88
The Spine Stretch
This Pilates routine focuses on stretching to improve your spine and hamstring flexibility.
Advanced - 89
The Spine Twist
This move boosts your spine rotation and core stability.
Advanced - 90
The Swan Dive
This exercise strengthens your lower back and improves upper body control.
Advanced - 91
The Teaser
A classic Pilates core move that works your abs, hips, and spine.
Advanced
