Your six-pack muscles get all the attention. But it’s the layer underneath that pulls your tummy in, since it wraps around your waist like a natural corset.
That’s why this deep core workout zeroes in on that hidden layer with 8 beginner-friendly exercises, from dead bugs to stomach vacuums.
Plus, every core exercise only needs a mat, making this easy to do at home. So take it slow, keep breathing, and let’s tighten things up!
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Dead Bug
The dead bug looks like an easy core exercise, but trust me, it’s not!
That’s because your core has to stay switched on while your arms and legs move.
So take it slow, and imagine you’re squishing a grape under your lower back.
How to perform:
- Lie flat on your back on the mat.
- Raise both arms straight up toward the ceiling.
- Lift your legs and bend your knees to 90 degrees.
- Stack your knees directly above your hips.
- Press your lower back firmly into the floor.
- Lower one leg toward the floor without touching it.
- Reach the opposite arm back overhead at the same time.
- Bring both back to the start position with control.
- Switch sides and repeat, alternating for the full interval.
Glute Bridge
You might think of glute bridges as a booty move, but they’re a sneaky core exercise too!
Just don’t rush them, since throwing your hips up fast lets your abs off the hook.
Plus, you’re lying down, so it’s basically a productive nap!
How to perform:
- Lie on your back with both knees bent.
- Plant your feet flat on the mat, hip-width apart.
- Rest your arms on the floor beside you.
- Tuck your tailbone under to engage your core.
- Press through your heels to lift your hips up.
- Squeeze your glutes and core at the top.
- Lower your hips back down to the mat slowly.
- Repeat for the full interval without arching your back.
Glute Bridge March
Get your head in the game, because this bridge variation is all about balance.
In fact, the moment you switch legs is when your core really has to step up.
So don’t hold your breath, which is easy to do when you’re this focused!
How to perform:
- Lie on your back with knees bent and feet flat.
- Tuck your tailbone and press up into a glute bridge.
- Place your hands on your hips for support.
- Keep your hips lifted for the entire interval.
- Lift one foot and draw that knee toward your chest.
- Lower the foot back down to the mat.
- Switch legs and lift the other knee up.
- Keep your hips level and stop them rocking side to side.
- Exhale on each switch and continue marching for the full interval.
Bird Dog
There’s a reason bird dogs are a classic in core workouts: they teach you to stay balanced.
If you’re new, though, save the hand-to-knee squeeze for when you feel steady.
And if you wobble, that’s okay! Just come down, reset, and keep going.
How to perform:
- Start on all fours with hands under your shoulders.
- Set your knees directly under your hips.
- Keep your back flat and still throughout.
- Extend one arm straight forward at shoulder height.
- Extend the opposite leg straight back at the same time.
- Bring your hand and knee in to meet under your body.
- Squeeze your core as they meet in the middle.
- Extend the arm and leg back out and reach long.
- Repeat for the full interval, then switch sides.
Bear Crawl Knee Taps
Do your legs ever try to take over during core moves?
If so, picture your core as a hook that lifts your legs, and you’ll feel your abs doing the work.
Oh, and keep your back flat enough to serve sushi on!
How to perform:
- Start on all fours with hands under your shoulders.
- Tuck your toes under against the mat.
- Lift your knees a few inches off the floor.
- Keep your back flat like a tabletop.
- Tap both knees down lightly to the mat.
- Squeeze your core to lift your knees back up.
- Avoid pushing up with your thigh muscles.
- Continue tapping and lifting for the full interval.
Plank
Wrists feeling it? Good news: this one’s on your forearms!
Plus, planks build stability for your other exercises, which is why they show up in the best deep core workout routines.
Fair warning: your abs might start shaking, but that’s totally normal!
How to perform:
- Lower onto your forearms with elbows under your shoulders.
- Extend both legs straight back onto your toes.
- Form a straight line from your neck to your heels.
- Squeeze your glutes and legs together.
- Press your forearms away from the floor.
- Hold steady and breathe for the full interval.
- Drop to your knees to rest if needed, then resume.
Walking Planks
Holding still is one thing, but walking planks make your core keep you steady while you move.
Since your knees cross your body, you’ll also feel your sides working.
Yes, it’s tough! But you’re almost at the finish line, so give it everything.
How to perform:
- Start in a high plank on your hands.
- Place your hands directly under your shoulders.
- Keep your body straight from head to heels.
- Bring your right knee toward your left elbow.
- Step that foot back to the plank position.
- Bring your left knee toward your right elbow.
- Continue alternating sides for the full interval.
- Take short breaks if needed, then resume.
Stomach Vacuum
Last one! Stomach vacuums go straight for the deepest layer of your abs.
And even though you barely move, they’re the perfect way to finish a deep core workout.
Just know the final round on all fours is the hardest, since you’re fighting gravity.
How to perform:
- Kneel upright on the mat with your hands on your hips.
- Inhale to prepare.
- Exhale and draw your belly button in toward your spine.
- Squeeze in as if pulling on tight jeans.
- Keep breathing lightly while holding the contraction.
- Hold for 20 seconds, then release.
- Repeat for a second round in the same kneeling position.
- For the third round, move onto all fours.
- Draw your belly button in again and hold for 20 seconds.
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.
