5 Powerful Bodyweight Core Exercises for Beginners

Bodyweight Core Exercises


Having a strong core is critical for a lot of basic daily movements.

If you want to tighten your core, incorporating bodyweight core exercises into your routine is a great way to build strength. If you’re beginning, you may feel overwhelmed by the number of core exercises out there.

If you’re unsure of where to start, here are five powerful bodyweight exercises to start trying!

1. Planks

Some of the best core muscle workouts are planks.

To do a traditional plank, you assume a push-up position and then bend your elbows, so your forearms are flat on the floor. Be sure that your back is as straight as possible, and you aren’t sticking your backside in the air.

Try holding this position for at least 30 seconds and repeat 3-4 times.

If you want to engage your obliques, turn to your side. Hold your body up with the arm closest to the ground, using the same form as when you were parallel to the floor.

2. Dead Bugs

Dead bug exercises are a great full-body movement. Lie on your back with your knees bent at 90-degrees and your calves parallel to the ground. Raise both arms straight into the air, and then begin.

Straighten one leg while you extend your opposite arm above your head. Try to do the motion slowly and do your best to prevent your back from arching. Then, return to the starting position and do the other leg and arm.

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Try repeating about 10-20 reps for 2-3 sets.

3. Jackknife Sit-Ups

Jackknife sit-ups are a full-body movement that engages your entire core. To do this exercise, lie on your back with your legs straight and your arms lifted above your head.

Now lift your upper torso, keeping your arms straight, at the same time as your lower torso and legs. Keep your legs straight as you go through this motion. Reach your arms to your toes and then lower your arms, torso, and legs back to the ground.

That’s one rep. Try doing three sets of 10!

4. Reverse Crunch

The reverse crunch is one of the best bodyweight exercises for your lower core. Lie flat on your back with your arms at your side and your legs straight out in front of you.

Next, lift your legs, keeping them straight until they are directly overhead. Then, carefully lower your legs back down to the ground. The slower you go, the harder the exercise. Try doing this for thirty seconds on and off.

5. Flutter Kicks

Flutter kicks are another excellent exercise for the lower core. Lay flat on your back, with your arms at your side and your feet out straight. Lift your legs about six inches above the ground and kick them back and forth in a small motion.

Try and keep your toes pointed as you go back and forth. Try doing this for thirty seconds for 2-3 sets.

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Now You Know Some Bodyweight Core Exercises

Though this list isn’t exhaustive, these bodyweight core exercises are all highly effective at strengthening your core. An advantage is that none of them require equipment and, for the most part, can be completed anywhere.

If you’re wanting to tighten your core, start incorporating these exercises into your routine today!

And if you found this article helpful, be sure to check out the rest of our blog. We cover many other topics, including other articles on health and fitness that you’ll love!

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