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THEME
Workouts & Recovery · Strength

Core workout (no equipment)

A back-friendly core session built on bracing and anti-movement holds rather than endless crunches. The app names each move, cues the form, times the work and rest and previews what's next, so you train your whole midsection — front, sides and lower back — without guessing. It's floor-based and gentle on the spine.

Moves
6
Length
≈ 13 min
Level
All levels

Also known as ab workout at home, core workout no equipment.

How the session works

  1. 1

    Lay out a mat or use a soft floor; you'll be working face-up, face-down and on your side.

  2. 2

    Press start. The app leads each move with a get-ready, the work, then the rest.

  3. 3

    Keep your low back quiet and braced — move slowly and stop short of any strain.

  4. 4

    Take the circuit twice, or pick a 5, 10 or 15-minute length to scale the rounds.

The moves

  • Dead bug 40s

    Press your low back down and move slowly.

  • Glute bridge 40s

    Drive through your heels and squeeze your glutes at the top.

  • Bird dog 40s · each side

    Opposite arm and leg, reach long, no twist.

  • Plank 30s

    One straight line head to heels — brace, don't sag.

  • Side plank 25s · each side

    Stack your hips, lift, one straight line.

  • Superman 30s

    Lift chest and thighs, reach long, brief squeeze.

What it's good for

  • Trains the deep core, obliques and lower back — not just the surface abs.
  • Brace-and-hold moves are kinder to the spine than fast, repeated crunches.
  • No equipment and no sit-ups; every move has an easier version.

The evidence. Core stability work — planks, bird dogs and dead bugs — is widely used to build trunk control with low spinal load, and is often preferred to repeated spinal flexion for back-friendly training.

Safety

  • Keep your low back gently braced and stop if you feel it strain; drop the bottom knee in the side plank if your hips sag.

Frequently asked questions

Is this core workout safe for my lower back?

It's built to be back-friendly — it uses bracing and steady holds (planks, bird dog, dead bug) rather than repeated crunching. Move slowly, keep your low back quiet, and stop if anything strains; see a clinician for ongoing back pain.

Will this give me visible abs?

It builds genuine core strength and stability. Visible definition also depends on overall body-fat, which comes down to nutrition and total activity more than any single ab workout.

How often can I do a core workout?

Most people do core work two to four times a week, with a day's gap to recover. You can do this routine as part of a full session or on its own.

Gear we recommend

Optional kit that pairs with a home practice — for tracking recovery and effort. We may earn a commission on purchases made through these links.

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Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.