5 Core Exercises for Beginners (No Equipment)

Form guides · 3 min read

Your core is more than the front of your stomach. It is the set of muscles that keeps your trunk steady while your arms and legs move. These five floor exercises train it from different angles, and none of them needs equipment.

1. Dead Bug

The best place to start. It teaches you to brace your abs while your limbs move, with your back supported by the floor.

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Dead Bug

1. Lie on your back, arms straight up, knees bent at 90° above your hips.
2. Press your lower back gently into the floor.
3. Slowly lower one arm overhead and the opposite leg toward the floor.
4. Return to the start and switch sides. That is one rep per side.

Form cue: Lower back stays on the floor. Go only as far as you can keep it there.

Easier: Move only the legs and keep your arms still.

2. Crunch

Start · Finish

Crunch

1. Lie on your back with your knees bent and feet flat.
2. Rest your fingertips lightly behind your head, elbows wide.
3. Curl your shoulder blades off the floor by tightening your abs.
4. Lower slowly without letting your head drop.

Form cue: Don’t pull on your neck; keep a fist of space under your chin.

Easier: Cross your arms over your chest.

3. Cross-Body Crunch

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Cross-Body Crunch

1. Lie on your back with your knees bent and fingertips behind your head.
2. Curl up and rotate, bringing one elbow toward the opposite knee as that knee lifts.
3. Lower with control.
4. Repeat on the other side. That is one rep per side.

Form cue: Rotate from your ribs, not just your elbow.

Easier: Keep both feet on the floor and just rotate your shoulders.

4. Reverse Crunch

Start · Finish

Reverse Crunch

1. Lie on your back, arms by your sides, knees bent at 90° above your hips.
2. Tighten your abs and curl your hips a few inches off the floor.
3. Bring your knees toward your chest without swinging.
4. Lower your hips slowly back to the start.

Form cue: Slow on the way down — no momentum.

Easier: Bring your knees to your chest without lifting your hips.

5. Bicycle Crunch

Start · Finish

Bicycle Crunch

1. Lie on your back, fingertips behind your head, knees lifted.
2. Lift your shoulder blades off the floor.
3. Bring one knee in while you rotate the opposite elbow toward it and extend the other leg.
4. Switch sides in a slow pedaling motion.

Form cue: Slow and controlled beats fast and sloppy.

Easier: Do the Cross-Body Crunch.

Where to start

These are the amounts each exercise starts with in CaliStart 21. One or two core moves per session is plenty.

What core exercises don’t do

They make the muscles stronger. They do not remove fat from the area you are training; nobody can choose where their body loses fat. A stronger core helps your push-ups, squats and posture, which is reason enough to train it.

Form rules that apply to all five

• Keep your lower back in contact with the floor.
• Move slowly enough that you could stop at any point.
• Breathe out on the effort. Don’t pull on your neck.

General fitness information for healthy adults, not medical advice. Talk to your doctor before starting an exercise program, and stop if you feel pain, dizziness or chest discomfort. Results vary. The people in the photos are models.