Beginner Core Strength Workout
A 30-minute workout focused on building core strength with no equipment required. Perfect for beginners looking to strengthen their abdominal muscles and improve stability.
core
strength
beginner
no equipment
workout
Core
none
muscle
8/5/2025•0 views•beginner•30 min
Plank
Details
Sets
3
Reps
30 seconds - 1 minute
Rest
30s
Equipment
none
Form Instructions
Start in a push-up position with your forearms on the ground and elbows directly below your shoulders.
Align your body in a straight line from head to heels.
Engage your core and hold the position, keeping your hips level.
Dead Bug
Details
Sets
3
Reps
8-12
Rest
30s
Equipment
none
Form Instructions
Lie on your back with your arms extended toward the ceiling and knees bent at a 90-degree angle.
Slowly lower your right arm and left leg towards the floor while keeping your back pressed against the mat.
Return to the starting position and switch sides.
Bird Dog
Details
Sets
3
Reps
8-12 per side
Rest
30s
Equipment
none
Form Instructions
Start on your hands and knees in a tabletop position.
Extend your right arm forward and your left leg backward simultaneously.
Hold for a moment, then return to the starting position and switch sides.
Russian Twists
Details
Sets
3
Reps
10-15 per side
Rest
30s
Equipment
none
Form Instructions
Sit on the floor with your knees bent and feet flat.
Lean back slightly and lift your feet off the ground, balancing on your sit bones.
Twist your torso to the right, then to the left, tapping your hands on the floor next to you.
Glute Bridge
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Lie on your back with your knees bent and feet flat on the floor hip-width apart.
Push through your heels to lift your hips off the floor until your body forms a straight line from shoulders to knees.
Squeeze your glutes at the top, hold for a second, and lower back down.
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