The best core workouts will work the center of your body from all angles. You want to hit those six-pack muscles in the front but also the deep transverse abs below them, your obliques on the sides, and your lower back. Engaging all those areas from a variety of different positions is "the key to being able to stabilize and move your body in a strong and efficient way," said NASM-certified personal trainer Heather Flottman of Bach Fitness. A strong core can help you avoid pain and injury throughout your workouts and your day-to-day life, she explained.
Heather created this full core at-home workout to do everything you need, targeting each core muscle and incorporating both isometric (static) and dynamic exercises. "Isometric holds allow you to build strength and focus on fine-tuning form and the mind-muscle connection," Heather told POPSUGAR. "Dynamic exercises contract and lengthen muscles via movement." Put them together, and the end result is this quick, efficient workout that'll strengthen your essential core muscles.
15-Minute Bodyweight Full Core Workout
Equipment needed: A mat or comfortable floor.
Directions: Complete the following exercises in a circuit, finishing the reps for each move before moving on to the next. When you complete the last exercise, return to the start and repeat the full circuit again for two full sets. Each isometric hold transitions immediately into a dynamic exercise; once you finish the dynamic exercise, you can take a short (15-20 second) break or continue straight into the next exercise. Your timing and reps depend on your fitness level:
For beginner: Hold each isometric move for 30 seconds. Do 10 reps of each dynamic exercise. For intermediate: Hold each isometric move for 45 seconds. Do 15 reps of each dynamic exercise. For advanced: Hold each isometric move for 60 seconds. Do 25 reps of each dynamic exercise.
Exercise
Time/reps
Superman hold
30-60 seconds
Swimmers
10-25 reps
Hollow body hold
30-60 seconds
Extended dead bug
10-25 reps
Bird dog hold
30-60 seconds
Bird dog crunch
10-25 reps
High boat hold
30-60 seconds
Long arm Russian twist
10-25 reps
Hip dips
10-25 reps
Keep reading to see exactly how to do each move, then grab your timer and get moving!
Lie on your belly, engage your abs, and extend your arms straight out in front of you.
Lift your legs, arms, and chest off the floor. Stretch your arms and legs like you're trying to reach something in in front and behind you.
Look at the ground slightly in front of your to keep your neck long.
Hold for 30-60 seconds.
1 / 9
Swimmer
Image Source: POPSUGAR Photography / Maggie Ryan
From the Superman, lower your arms and legs to the ground.
Lift your right arm and left leg simultaneously. Hold them a few inches off the ground for a couple of seconds, pulling in your abs while reaching forwards with your arm and backwards with your leg.
Lower down and repeat on the opposite arm and leg. This completes one rep.
Repeat for a total of 10, 15, or 25 reps.
2 / 9
Hollow Body Hold
Image Source: POPSUGAR Photography / Jenny Sugar
Begin on your back with your legs straight and your arms extended overhead.
Actively press your lower back into the floor and draw your belly button into your spine.
Inhale to slowly lift your shoulders, arms, and legs off the floor. Keep your hands and heels as low to the ground as possible, while still pressing your lower back into the floor. Maintain tight abs and glutes. It's OK to bend your knees if straight legs are too challenging.
Hold like this for 30-60 seconds.
3 / 9
Extended Dead Bug
Image Source: POPSUGAR Photography / Maggie Ryan
From hollow body hold, extend both arms and legs to the ceiling.
Engage your abs, pulling your navel to your spine and pressing your lower back to the ground.
Lower your right arm and left leg as low as you can without letting your back arch up from the floor. Reach back with your arm while extending in the opposite direction with your leg.
Slowly lift your arm and leg back to the starting position.
Repeat on the opposite side. This completes one rep.
Repeat for 10, 15, or 25 reps.
4 / 9
Bird Dog Hold
Image Source: POPSUGAR Photography
Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.
Pull your abs in to your spine. Keeping your back and pelvis still and stable, reach your right arm forward and left leg back until they are parallel to the floor. Focus on not letting the rib cage sag toward the floor. Reach through your left heel to engage the muscles in the back of the leg and your butt.
Hold for 30-60 seconds, then repeat on the other side.
5 / 9
Bird Dog Crunch
Image Source: POPSUGAR Photography
From bird dog hold, lower down to all fours.
Stretch one arm out in front of you and the opposite leg behind you, drawing your abs in towards your belly button.
Then extend your opposite leg long behind you. Make sure you are looking down at the mat to maintain a neutral spine. Pause for two counts.
Bring in your elbow and your knee in towards your center. Your back will round as you bring them together underneath you. Squeeze your abs at the bottom of the movement.
Repeat for 10, 15, or 25 reps, then switch sides.
6 / 9
Boat Pose
Image Source: POPSUGAR Photography / THEM TOO
Begin sitting on your mat. Bend your knees and lift your feet off the floor, balancing on your tush. Keep the spine long and straighten the legs as much as you can without rounding the back. If this is too hard, then keep the knees bent.
Hold for 30-60 seconds.
7 / 9
Seated Long-Arm Russian Twist
Image Source: POPSUGAR Photography / Kat Borchart
From high boat pose, place both heels on the ground, hip-distance apart, with your knees slightly bent. You can also hover your feet a couple inches in the air to increase difficulty.
Lean back a few inches while lifting your feet off the floor. Be sure to keep your back straight.
Reach your arms out in front of you and press your palms together.
Twist from the waist, reaching your arms to the left, then the right. This counts as one rep.
Complete 10, 15, or 25 reps.
8 / 9
Rolling Plank
Image Source: POPSUGAR Photography / Kyle Hartman
Come into a high plank or an elbow plank. Pull your belly button up and in, and contract your abs and glutes.
Let your heels drop to the right. Rotate your hips so your left hip is stacked over the right.
Reach your left arm to the ceiling. Hold for a few seconds.
Lower your hip to return to a plank and hold for another few seconds.
Repeat on the other side, dropping your heels to the left and stacking your right hip on top of your left. Extend your right arm to the ceiling and hold for a few seconds.
