Looking for a quickie home-workout that you can do without equipment?
Core workouts perfectly fit the bill. The best part is that they turn into full body workouts because you’re using your arms and legs in the process.
Here’s a simple but effective core workout that you can do just about anywhere. Use it as a quick workout on it’s own, or add these moves to the end of your workout.
How it Works
Perform each exercise for one minute, resting for 30 seconds between each move.
If you want to kick it up a notch, you can swap the 30 seconds of rest for jogging in place, if you’re doing this as its own workout. Track your reps and squeeze in a few more every time you run through the routine.
Really feeling up for it? Do this workout twice in a row for a total 30-minute workout.
The Moves
1. Plank with Shoulder Taps
Activates your shoulders, deltoids, triceps and core.
- Begin in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
- Tap your right hand to your left shoulder while engaging your core and glutes to keep your hips as still as possible so that they’re not swaying from side to side.
- Do the same thing with your left hand to right shoulder.
- Continue alternating sides for 1 minute.
- For an easier version, try separating your legs a little more.
2. Plank to Dolphin Transitions
A great way to warm up your shoulders and core for the moves coming up. Targets the core, deltoids, and quads.
- Start in a forearm plank with your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel, and legs extended behind you. Tuck your tailbone and engage your core, butt, and quads. This is the starting position.
- Press through your forearms and lift your hips up and back, creating an inverted V shape with your body. Your head should now be between your shoulders.
- Pause for a second and then slowly lower back into a forearm plank.
- Move back and forth for a total of 1 minute.
3. Push-ups
A classic way to work your abs, arms, and shoulders all at once. Form is important here so be mindful and drop to your knees if needed. Targets the core, pecs, deltoids, and triceps.
- Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
- Bend your elbows and lower your body to the floor. Drop to your knees if needed.
- Push through the palms of your hands to straighten your arms.
- Continue for 1 minute.
4. Plank to Downward Dog Shift
Don’t underestimate the amount of control and strength it takes to shift from plant to downward dog. Target areas: the core, deltoids, and rhomboids.
- Start in a high plank with your wrists under your shoulders and your feet hip-width apart.
- Push your hips up and back to move into a Downward Dog with your heels reaching toward the floor.
- Keep your core tight and shift your weight forward to come back into a high plank.
- Continue for 1 minute.
5. Core Bicycle
Let your arms rest while focusing on your midsection. Keep the emphasis on bringing the opposite elbow and knee together while still maintaining a flat back on the floor. This move targets the core, especially the rectus abdominis and obliques.
- Lie faceup with your legs in tabletop position (knees bent 90 degrees and stacked over your hips). Place your hands behind your head, elbows bent and pointing out to the sides. Use your abs to curl your shoulders off the floor. This is the starting position.
- Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.
- Then, twist to bring your left elbow to your right knee, simultaneously straightening your left leg.
- Continue alternating sides for 1 minute. Go at a slow and steady pace so that you can really twist and feel your abs working.
6. Diamond Push-Up
Get ready for some arm work. This one targets the core, triceps, deltoids, and pectorals.
- Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
- Walk your hands together so that your thumbs and forefingers form a triangle. This is the starting position.
- Bend your elbows to lower your chest toward the ground. Then, straighten your arms and push your body back up to the starting position. This is 1 rep.
- To make this easier, drop your knees to the ground. Just make sure to keep your core tight and your hips tucked in this position.
- Continue for 1 minute.
7. We’re on a Boat (Pose)
A great way to round out the sequence – a static hold to keep your core muscles engaged. Finish your workout off with a challenge and try holding this for 60 seconds. If you need to, do 30 seconds at a time with a short break in between. Don’t forget to breathe!
Boat pose targets the core, hip flexors, and shoulders.
- Sit up straight with your legs bent, feet flat on the floor.
- Keeping your legs together, slowly lift them off the floor until they form a 45-degree angle to your torso. Engage your entire core, keep your back flat, and balance on your tailbone.
- You can keep your knees bent (as pictured) or straighten them out for more of a challenge.
- Reach your arms straight out in front of you, parallel to the floor. If you feel that you need some extra support, place your hands on the floor, underneath your hips.
- Hold here for 1 minute.
There you have it, a quick and effective home workout for the core (that really gets the entire body). It will have you break a sweat in under 15 minutes.