She Strengthens

Transform Your Fitness Routine with Bodyweight Core Exercises

Why Core Strength Matters

Your core is more than just a six-pack – it’s a complex system of muscles that provides balance, stability, and protection for your internal organs. A strong core can improve your overall fitness, enhance athletic performance, and even reduce back pain.

Get Started with Bodyweight Exercises

No gym membership or expensive equipment needed! Bodyweight exercises are a convenient and effective way to tone and strengthen your core. Plus, they can be done anywhere, anytime.

Nutrition Tips for Optimal Results

Remember, a strong core starts with a healthy diet. Fuel your workouts with balanced meals and high-protein snacks to see the best results.

The Ultimate Bodyweight Core Workout

Upper Abs

1. Classic Crunch: Lie faceup with knees bent and hands behind head. Lift upper back off the floor, squeezing abs as you rise.
2. Vertical Leg Crunch: Lie faceup with legs extended and hands behind head. Lift torso toward knees, keeping chin off chest.
3. V-Up: Lie faceup with legs and arms extended. Simultaneously raise upper and lower body, trying to touch fingers to toes.

Lower Abs

4. Raised Knee-In: Lie faceup with arms along sides. Lift left knee toward chest, keeping low back pressed into the floor. Repeat with right leg.
5. Reverse Crunch: Lie faceup with hands behind head or extended alongside body. Lift feet up, pulling lower back off the floor.
6. Flutter Kick: Lie faceup with legs extended and hands tucked under glutes. Lift both legs a few inches off the floor, alternating kicks.
7. Scissor Crunch: Lie faceup with legs extended and hands behind head. Raise right foot straight up, performing a standard crunch. Switch legs.
8. Toe Tap: Lie faceup with hands behind ears. Lift legs to tabletop position, crunching forward until shoulders are off the floor.

Obliques

9. Side Plank: Lie on your side with lower arm bent at the elbow. Balance on the edge of your bottom shoe, pushing your body toward the ceiling.
10. Lying Side Crunch: Lie on your side with knees bent at a right angle. Curl upper body, lifting shoulders a few inches off the floor.
11. Oblique V-Up: Lie on your side, arms folded across chest. Lift legs off the floor, raising top elbow toward hip.
12. Russian Twist: Sit on the floor, knees bent and feet flat. Twist torso to the right, pausing, then reversing the movement to twist to the left.

Compound Exercises

13. Plank: Lie facedown on the floor with feet together and forearms on the floor. Lift entire body off the floor, holding for 30 seconds.
14. Bicycle Kicks: Lie faceup with legs extended and hands folded across chest. Pull right knee in toward chest while twisting left shoulder toward right knee.
15. Plank Jack: Start in a modified plank position. Hop feet out wide, then back to the starting position, repeating for 30 seconds.
16. In-and-Out Crunch: Lie faceup with feet together, legs extended, and hands behind head. Lift shoulder blades and feet off the floor, bending knees in toward chest.
17. V-Tuck: Lie faceup with legs extended and arms along sides. Raise head a few inches, then slowly sit up, drawing knees to elbows.
18. Superman: Lie facedown on the floor with arms extended in front of body. Lift arms, chest, and legs off the floor, holding for 30 seconds.
19. Bird Dog: Start on your hands and knees. Engage core and lift right leg and left arm, holding for 10-30 seconds. Repeat on the opposite side.
20. Plank with Alternating Arm and Leg Raise: Start in a push-up position. Lift right arm and left leg, holding for a few seconds. Repeat on the opposite side.

The 12-Minute Workout

Follow along with CrossFit coach Erica Giovinazzo’s quick and challenging workout to engage your entire core. Track your progress and increase reps as your core gets stronger!