Practical examples of core strengthening exercises with bodyweight

Real-world examples of core strengthening exercises with bodyweight

Let’s start with what you actually came for: clear, no-nonsense examples of core strengthening exercises with bodyweight that you can plug into a workout today. Think of this as your core toolbox.

These moves hit your abs, obliques, and lower back, but also the deeper muscles that keep your spine stable when you walk, lift, or sit at a desk all day.

1. Plank (and why it still matters)

If there’s one classic example of core strengthening exercises with bodyweight that refuses to go out of style, it’s the plank. And for good reason.

You set up on your forearms and toes, body in a straight line from head to heels, and hold. No movement, just tension. Sounds simple. Done properly, it lights up your entire midsection, shoulders, and glutes.

A few coaching tips:

• Press the floor away with your forearms so your upper back is slightly rounded (not sagging).
• Squeeze your glutes like you’re holding a credit card between them.
• Keep your ribs tucked down, like you’re bracing for a light punch.

If a full plank feels too intense, drop your knees to the floor. If it feels too easy, try lifting one leg at a time or moving into a plank with shoulder taps.

2. Dead bug: Small movement, big payoff

The dead bug is one of the best examples of core strengthening exercises with bodyweight for teaching proper bracing without stressing your lower back.

You lie on your back, arms straight up toward the ceiling, knees bent at 90 degrees over your hips. Then you slowly reach one arm overhead while straightening the opposite leg toward the floor, all while keeping your lower back gently pressed into the ground.

Why it works:

• It teaches your core to stabilize your spine while your arms and legs move.
• It’s friendly for people who feel cranky after traditional sit-ups.

To make it easier, shorten the range of motion. To make it harder, straighten both legs more fully or hold a light object in your hands.

3. Glute bridge: Core and hips together

Most people think “abs” when they hear core, but your backside matters just as much. The glute bridge is a simple example of a core strengthening exercise with bodyweight that connects your hips and trunk.

You lie on your back, knees bent, feet flat on the floor. From there, you drive through your heels and lift your hips until your body forms a straight line from shoulders to knees. Pause, squeeze your glutes, then lower with control.

Why it belongs in your routine:

• It trains your glutes and hamstrings, which support your lower back.
• It encourages a neutral spine instead of an over-arched lower back.

To progress, try single-leg bridges, where one foot stays on the floor and the other leg is extended straight.

4. Side plank: The underrated anti-lean exercise

If you want real examples of core strengthening exercises with bodyweight that hit the sides of your body, the side plank is your new best friend.

You lie on your side, prop yourself up on your forearm, and lift your hips so your body forms a straight line from head to feet. The muscles along the side of your torso (obliques) go to work to keep you from sagging.

This exercise trains what’s called “lateral stability” — your ability to resist side bending. That matters every time you carry groceries on one side, hold a child on your hip, or change direction quickly in sports.

Make it easier by bending your bottom knee and keeping that knee on the floor. Make it harder by raising your top leg or adding a slow hip dip.

5. Bird dog: Balance, control, and spinal stability

The bird dog looks gentle, but it’s sneaky. It’s one of the best examples of core strengthening exercises with bodyweight for teaching your body to stay stable while your limbs move.

You start on hands and knees, wrists under shoulders, knees under hips. From there, you extend one arm forward and the opposite leg back, reaching long through your fingertips and heel. The trick is to keep your hips level and your lower back quiet.

Benefits:

• Trains coordination and balance.
• Strengthens the muscles that support your spine, especially in the lower back.

To scale it down, lift just your arm or just your leg. To scale it up, pause for a 3–5 second hold at the top of each rep.

6. Hollow body hold: Gymnast-style core strength

If you’re ready for a more advanced example of a core strengthening exercise with bodyweight, the hollow body hold is a favorite in gymnastics.

You lie on your back, arms overhead, legs straight. Then you gently tuck your ribs down, lift your shoulders and legs slightly off the floor, and hold a “banana” shape. The lower back should stay in contact with the floor.

This move:

• Trains total-body tension.
• Builds serious abdominal strength that carries over to pull-ups, push-ups, and more.

For beginners, bend your knees or bring your arms down by your sides. As you get stronger, reach your arms overhead and straighten your legs more.

7. Mountain climbers: Core plus cardio

If you like your core work with a side of sweat, mountain climbers are a great example of core strengthening exercises with bodyweight that also raise your heart rate.

You start in a high plank position (hands under shoulders, body in a straight line). Then you drive one knee toward your chest, then switch legs in a running motion.

To keep it core-focused:

• Don’t let your hips bounce up and down.
• Think of pulling your knee toward your chest using your abs, not just flailing your legs.

You can go slow and controlled for more core emphasis, or speed it up for a conditioning hit.

8. Reverse crunch: A better way to train “lower abs”

If traditional sit-ups bother your neck or back, the reverse crunch is a smarter example of a core strengthening exercise with bodyweight.

You lie on your back, arms by your sides, knees bent. Then you pull your knees toward your chest and gently lift your hips off the floor, rolling your spine one segment at a time. Think of curling your tailbone up instead of swinging your legs.

Done slowly, this move targets the front of your core without the same strain on your neck that comes from yanking your head forward.

How to build a simple routine from these examples

Seeing a list of examples of core strengthening exercises with bodyweight is helpful, but the real magic happens when you turn them into a routine you’ll actually stick with.

A simple way to organize things:

• Pick 3–5 exercises that cover different angles: front (plank, dead bug, reverse crunch), side (side plank), and back/hip support (glute bridge, bird dog).
• Do each exercise for 20–40 seconds of work, followed by 20–40 seconds of rest.
• Cycle through them 2–3 times.

That’s it. You’re looking at a 10–15 minute core workout that fits at the end of a strength session or on its own on a busy day.

You can also plug these moves into warm-ups. For example, one round of dead bugs, glute bridges, and bird dogs before a run or lifting session can wake up your core and hips.

Research from organizations like the National Institutes of Health and the American College of Sports Medicine continues to highlight the role of core strength in reducing the risk of low back discomfort and improving functional movement in daily life. You can explore more on core and back health here:

• NIH on back health and exercise: https://www.ninds.nih.gov/health-information/disorders/back-pain
• Mayo Clinic on core exercises: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751

Beginner-friendly examples of core strengthening exercises with bodyweight

If you’re new to exercise, recovering from a break, or dealing with a sensitive lower back, start with the gentler examples of core strengthening exercises with bodyweight.

Good starting points:

• Dead bug (short range of motion)
• Glute bridge (both feet down)
• Bird dog (lift just one limb at a time at first)
• Knee plank (plank with knees on the floor)

Your goal in the beginning is not to chase a burning sensation in your abs. It’s to learn how to brace and breathe.

A few pointers:

• Breathe steadily; don’t hold your breath the whole time.
• Focus on quality of movement, not how long you can suffer in a plank.
• Stop an exercise if you feel sharp pain, especially in your lower back.

The American Council on Exercise and major health organizations emphasize that consistency beats intensity for long-term progress. Two or three short core sessions per week add up faster than one brutal session you dread and avoid.

Advanced examples of core strengthening exercises with bodyweight

Once the basic examples feel comfortable, you can level up without ever touching a weight.

Try progressing to:

• Hollow body hold and hollow rocks (small rocking motion while holding the hollow position).
• Side plank with leg lift (top leg lifted to challenge your balance and hip strength).
• Plank walkouts (from standing, walk your hands out to a plank and back).
• Slow mountain climbers with longer time under tension.

These advanced examples of core strengthening exercises with bodyweight challenge not just strength, but also control, coordination, and endurance. They’re especially helpful if you play sports, run, lift, or do any activity that demands quick changes of direction.

Always earn your way into these variations. If you can’t hold a solid basic plank for 20–30 seconds with good form, you’ll get more out of mastering that first.

How often should you use these examples of core strengthening exercises with bodyweight?

You don’t need to train your core every single day to see progress. For most people, 2–4 sessions per week is plenty, especially if you’re also doing other strength or cardio work.

A simple weekly structure might look like:

• Day 1: Full-body workout + 10 minutes of core (plank, side plank, glute bridge).
• Day 3: Cardio day + 5–8 minutes of core (dead bug, bird dog, reverse crunch).
• Day 5: Full-body workout + 10 minutes of core (hollow hold, mountain climbers, side plank).

You can rotate through these examples of core strengthening exercises with bodyweight so you don’t get bored and your body gets a mix of stability, strength, and endurance work.

If you’re someone who sits a lot, sprinkling in 1–2 short core moves during work breaks can be surprisingly helpful — think 30 seconds of dead bugs and 30 seconds of glute bridges between long stretches at the computer.

Are bodyweight core exercises enough on their own?

For many people, yes.

If your goals are better posture, less stiffness, more stability when you move, and generally feeling stronger in daily life, the best examples of core strengthening exercises with bodyweight are more than enough.

Bodyweight core work:

• Trains real-world positions you use all day (standing, kneeling, reaching, twisting).
• Requires almost no setup time, which makes it easier to stay consistent.
• Can be scaled from very gentle to very demanding without adding external load.

If you’re an athlete or a serious lifter, you can absolutely combine these with loaded exercises like cable chops or weighted carries. But even then, the bodyweight examples lay the foundation.

For a deeper look at how core strength ties into back health and daily function, you can explore:

• CDC guidance on physical activity and health: https://www.cdc.gov/physicalactivity/basics/index.htm

FAQ: examples of core strengthening exercises with bodyweight

Q: What are some simple examples of core strengthening exercises with bodyweight for absolute beginners?

Great beginner examples include the dead bug, basic glute bridge, bird dog, and a plank on your knees. These exercises teach you to brace your core without forcing you into big ranges of motion or putting a lot of pressure on your neck or lower back.

Q: What is one good example of a bodyweight core exercise I can do at my desk break?

A quick example of a core exercise you can do almost anywhere is the standing plank against a wall or desk. Place your forearms on a sturdy surface at about chest height, walk your feet back, and hold a straight line from shoulders to heels while gently bracing your midsection.

Q: Which examples of core strengthening exercises with bodyweight are best for lower back support?

Bird dogs, glute bridges, and dead bugs are some of the best examples for lower back support. They train the muscles that stabilize your spine and hips without a lot of compression or twisting. If you have ongoing back issues, it’s always wise to check in with a healthcare professional before starting new exercises.

Q: How long until I feel a difference from these exercises?

If you practice these examples of core strengthening exercises with bodyweight 2–3 times per week, many people start to feel more stable and notice better posture within 3–4 weeks. Visible changes around the midsection depend heavily on overall activity, nutrition, and sleep.

Q: Do I need to feel my abs burning for these exercises to work?

Not at all. A mild to moderate challenge is enough. With many of these examples, especially dead bugs, bird dogs, and planks, you might feel more of a deep, steady tension than a dramatic burn. That steady control is exactly what you want.

Bottom line: The best examples of core strengthening exercises with bodyweight are the ones you’ll actually do consistently. Start with a few that feel approachable, focus on clean form, and build from there. Your spine, your posture, and your future self will all be thankful you did.