5 Moves to Fire Up Your Core—No Gym, No Gear

Overview

You don’t need a gym membership or abs of steel to start building a stronger core. This quick floor-friendly circuit works on most surfaces—even carpet.

• Time: ~8–10 minutes

• Equipment: None

• Intensity: Beginner-friendly

• Focus: Core stability and strength

Warm-Up (2 Minutes)

• March in place or pace around your space (1 min)

• Standing torso twists (30 sec)

• Arm reaches overhead + side stretch (30 sec)

Main Circuit (Repeat 2–3x)

• 10 slow-tempo crunches

• 10 glute bridges

• 15-second hollow hold

• 10 bird dogs (5 per side)

• 30-second side plank (15 sec per side)

Rest 30–60 seconds between rounds.

Cool-Down (1–2 Minutes)

• Seated forward fold (30 sec)

• Supine twist (30 sec per side)

Notes

• Keep your movements slow and intentional. This is about control, not speed.

• If your floor is hard, lay down a folded towel or blanket.

Optional Upgrades

• Add light ankle weights for bird dogs

• Extend plank holds each week

• Try it daily for 7 days as a micro-challenge