A strong core is more than just visible abs — it’s the key to better posture, balance, and overall strength.
These 5 core-focused exercises will tighten your midsection, protect your spine, and help you move with power and confidence.
⏱️ Workout Format
- Duration: 15–20 minutes
- Equipment: Optional (bodyweight or small gear)
- Level: Beginner to Intermediate
- Structure: 5 exercises × 40 seconds each + 20 seconds rest (3 rounds)
💪 1. Dead Bug
Targets: Core stability, lower abs
How to do it:
– Lie on your back with arms extended toward the ceiling and knees bent at 90°.
– Lower your right arm and left leg toward the floor simultaneously.
– Return to starting position and switch sides.
🛒 Recommended Equipment:
Ab Mat – Buy Now!
🔥 2. Bird Dog
Targets: Core, lower back, posture control
How to do it:
– Start on all fours with your hands under shoulders and knees under hips.
– Extend your right arm and left leg simultaneously, keeping your back straight.
– Return and switch sides.
🛒 Recommended Equipment:
Yoga Mat – Buy Now!
🧘♂️ 3. Stability Ball Rollouts
Targets: Abs, shoulders, balance
How to do it:
– Kneel behind a stability ball with your forearms resting on it.
– Roll the ball forward until your body is almost straight.
– Engage your abs to pull the ball back in.
🛒 Recommended Equipment:
Stability Ball – Buy Now!
⚡ 4. Reverse Crunches
Targets: Lower abs
How to do it:
– Lie flat with your legs bent at 90° and knees above hips.
– Use your abs to lift your hips off the floor.
– Lower down slowly and repeat.
🛒 Recommended Equipment:
Ab Support Pad – Buy Now!
💥 5. Plank with Knee Drive
Targets: Core, obliques, stability
How to do it:
– Start in a plank position on your hands.
– Drive one knee toward your chest, then return to starting position.
– Alternate legs quickly while keeping your hips low.
🛒 Recommended Equipment:
Core Gliding Discs – Buy Now!
🛍️ Recommended Amazon Gear
Upgrade your core training setup with these essential home tools:
✅ Stability Ball – Buy Now!
✅ Core Gliding Discs – Buy Now!
✅ Ab Mat – Buy Now!
🏁 Quick Tip:
To improve posture, focus on controlled movement and slow breathing.
Combine this core routine with stretching and mobility work 2–3 times per week for best results.
