Beginner Core Workout — No Equipment

Build core strength with zero equipment. Beginner-friendly exercises that build a strong foundation for all movements.

Level: beginner · Muscle group: core · Equipment: none · Duration: 15 min

Exercise Breakdown (5 exercises)

  1. 1. Dead Bug
    3 sets · 10 each reps · 30s rest
  2. 2. Forearm Plank
    3 sets · 20-30s reps · 30s rest
  3. 3. Bird Dog
    3 sets · 8 each reps · 30s rest
  4. 4. Bicycle Crunches
    3 sets · 12 each reps · 30s rest
  5. 5. Glute Bridges
    3 sets · 15 reps · 30s rest

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