If your core has always felt like your weakest link, trust me, you’re not alone.
That’s exactly why this 10-minute routine sticks to 7 beginner-friendly core strengthening exercises, from the gentle dead bug to a shaky RKC plank finish, all with zero equipment.
And since control matters way more than speed here, just take your time, follow along, and let’s build that stronger core together!
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Reverse Crunch
Let’s ease into this core workout with the lower abs, which most of us find the trickiest spot to reach.
But don’t worry, since this move makes it simpler by bringing your lower body up toward your chest instead.
Just keep things slow and controlled, and you’ll feel it working right away.
How to perform:
- Lie on your back with knees bent to 90 degrees, feet lifted.
- Rest your arms flat by your sides for stability.
- Roll your pelvis backward to pull your knees toward your chest.
- Lift your tailbone around 5 cm off the floor.
- Keep it controlled instead of swinging your legs.
- Lower your hips and legs back down slowly.
Forearm Plank
Next up is the forearm plank, and holding still is a lot harder than it sounds.
That’s because this move fires up the deep core muscles that flatten your stomach and shape your waist, so every second counts.
And if your hips start dipping, just squeeze your glutes and thighs to lock everything back in.
How to perform:
- Set your forearms down, elbows under your shoulders.
- Extend your legs back and balance on your toes.
- Hold a straight line from your head to your heels.
- Squeeze your glutes and thighs to lock your hips.
- Draw your belly in and brace your abs tight.
- Hold steadily, keeping your hips from sagging or piking.
Leg Raise
From there, stay right where you are for some lying leg raises.
Think of this one as the at-home version of the captain’s chair at the gym, just without needing any equipment.
And since your hands sit under your glutes, your lower back gets some built-in support, which I always appreciate.
How to perform:
- Lie on your back with both hands flat under your glutes.
- Keep your legs straight, or slightly bent if hamstrings feel tight.
- Squeeze your abs and lift your legs toward the ceiling.
- At the top, lift your tailbone slightly off your hands.
- Lower your legs slowly back down toward the floor.
- Stop just before your lower back starts to arch.
Hollow Hold
Now we’re borrowing a favorite from the gymnastics world.
The hollow hold builds a strong core by training the one job your midsection was made for, which is keeping your lower back from arching.
It looks pretty relaxed from the outside, though your abs will tell you otherwise within a few seconds.
How to perform:
- Lie on your back and press your lower back into the floor.
- Contract your abs to lift your shoulder blades off the floor.
- Lift your feet about 15 to 20 cm off the floor.
- Hold this curved banana shape with your whole body.
- Keep your lower back pressed down for the full hold.
Dead Bug
Don’t let the name scare you off, because the dead bug is one of the gentlest moves in this routine.
It builds the kind of everyday strength you’ll actually notice, like when you’re carrying groceries or picking things up.
So take it slow, and imagine pressing a hundred-dollar bill into the floor with your back.
How to perform:
- Lie on your back with arms reaching toward the ceiling.
- Bend your knees to 90 degrees, stacked over your hips.
- Press your lower back flat into the floor.
- Slowly lower your opposite arm and leg toward the floor.
- Return them to the start, keeping your spine pressed down.
- Alternate sides slowly and with control.
Bicycle Crunch
Short on time? This is the one good core exercise researchers keep ranking above all the rest.
That’s because the bicycle crunch works your six-pack and your obliques at the same time, so you get double the payoff.
Just resist the urge to rush, since slow pedaling is what really makes it count.
How to perform:
- Lie on your back with your hands behind your head.
- Lift your shoulder blades off the floor.
- Bring your right knee in and twist your left elbow to meet it.
- Extend the opposite leg straight without touching the floor.
- Switch sides in a slow, controlled pedaling motion.
- Avoid pulling on your neck as you twist.
RKC Plank
And now for the grand finale, which is one last test of core strength before you wrap up.
The RKC plank cranks the regular plank all the way up, since you’re squeezing every muscle in your body at once.
Your legs will start shaking within seconds, but trust me, that means it’s working. Good luck!
How to perform:
- Set your forearms down, elbows slightly forward of a normal plank.
- Balance on your toes and squeeze your glutes, quads, and abs hard.
- Pull your elbows toward your toes without moving them.
- Drag your toes toward your elbows at the same time.
- Tilt your pelvis back and tuck your tailbone under.
- Hold this maximum tension as your body shakes.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
