A sleek six-pack looks great in a two-piece, but the benefits of a strong core extend way beyond your annual beach trip. Your core is composed of some of the most important muscle groups in the body: It’s your center of gravity, your most powerful asset and it’s involved in almost every move you make, both in and out of the gym. But you don’t need to spend hours at Equinox doing endless crunches to boast a beautiful midsection. As a former athlete and current nutrition coach, I know that real results are possible if you commit to incorporating just a few smart exercises into your existing strength routine. To learn more, I checked in with LA-based celebrity trainer Danny Saltos to share his top tips and go-to moves for the best core workout.
The 15 Best Core Workouts You Can Do at Home, No Equipment Necessary
Burn, baby, burn
Meet the Expert
Danny Saltos is a NASM-certified personal trainer and health coach, specializing in strength training and cardio. With 18 years of experience, Saltos has been training clients since 2006, both in person and virtually via his app, Train+ BY DANNY SALTOS.
What Muscles Make Up the Core?
Think your "core" only applies to the area above and below your belly button? Think again. Your core is composed of multiple different muscle groups, including:
- Transverse abdominis: The deepest muscular layer that extends around your side body and spine.
- Rectus abdominis: The abdominals that run vertically along your midline, aka your "six-pack."
- Internal and external obliques: The muscles that run along both sides of the abdomen to help flex and compress the torso.
- Erector spinae: The muscles that surround your spine to assist in stabilization.
- Multifidus: More spine, specifically located along either side of the vertebrae from the sacrum (pelvis) to the axis (head).
- Pelvic floor muscles: The ones that support your bladder, bowels and uterus.
- Diaphragm: Responsible for every breath you take.
In addition (I told you there were a lot), your glutes, latissimus dorsi or "lats" and trapezius or "traps" are also considered part of your core.
What Are the Benefits of Core Exercises?
Great question. “You can’t have a sturdy building without a strong foundation,” Saltos tells me. “A strong core creates the power needed to hit a tennis ball, swing a baseball bat, throw a football, mop the floor, clean out the garage, pick up a toddler, plus a million other movements.” With almost two decades of experience in the fitness space, Saltos is the secret behind the rock-solid abs of some of your favorite Instagram influencers, like Jen Atkin, Camila Coelho and Aimee Song. But the benefits of a strong core go way beyond selfie envy. They can:
- Help prevent injury
- Help improve posture
- Help increase balance
- Help improve overall strength and stability
Ever had to deal with uncomfortable back pain? A weakened core could be to blame. This study showed a significant reduction in lower back pain after just two weeks of core stabilization exercises (whoa). It even found core work to be more effective than physical therapy when it came to treating lower back pain. That’s the power of a plank, people.
How to Use the Exercises in This List: Your At-Home Core Workout Plan
Ready to fire up those abs? Pick five of your favorite exercises from the list below (all demoed by yours truly) and complete two rounds of the recommended number of reps for each move. Start by incorporating them into your workout routine at least once a week. At your own pace, increase the frequency until you feel strong enough to take them on three times a week.
If you’re not sure where to begin, start with these five trainer favorites for the best core workout you can easily do at home:
- Plank
- Side plank with rotation
- Deadbug
- Bicycle crunch
- Leg lifts
Looking to do more than core? Try my expert-approved four-week home workout plan. Whether you're just starting out or are ready to dive back in, this fitness plan includes daily suggestions for cardio and strength as well as helpful tips and step-by-step instructions. Even the rest days are penciled in (it doesn't get much easier than that).
The 15 Best Core Exercises
1. Plank
- Muscles Worked: A plank is a full-body exercise, but specifically, it works your transverse abdominis, rectus abdominis (aka the six-pack), internal and external obliques and scapular (shoulder) muscles.
- Common Mistakes: Arching your back, sagging your hips, hyperextending your hips (lifting them too high), straining your neck, holding your breath.
Step 1: Begin on all fours in a push-up position. Place your forearms on the floor with your elbows directly below your shoulders. Clasp your hands together in front of you or keep your palms flat on the floor.
Step 2: Engage your leg muscles to help stabilize your body. Contract your abs to keep your lower back lifted. Keep your hips in line with your spine and avoid arching your back. To avoid unnecessary strain on your neck and spine, concentrate your gaze on a spot about a foot beyond your hands.
Step 3: Adjust as needed and get comfortable. Hold for 30 to 60 seconds and release.
2. Spider-Man Plank
- Muscles Worked: Transverse abdominis, rectus abdominis, internal and external obliques, triceps, scapular muscles and glutes. This move will also help improve hip mobility.
- Common Mistakes: Arching your back, sagging your hips, hyperextending your hips, too much shifting/movement in the upper body.
Step 1: Begin on all fours in a push-up position. Place your forearms on the floor with your elbows directly below your shoulders. Clasp your hands together in front of you or keep your palms flat on the floor.
Step 2: Engaging your abs, bring your left knee up to your left elbow, extending it as far forward as possible. Return to the starting position.
Step 3: Bring your right knee up to your right elbow, extending it as far forward as possible. Return to the starting position.
Step 4: Complete 10 reps on each leg. Rest and repeat.
3. Plank Jacks
- Muscles Worked: Transverse abdominis, rectus abdominis, internal and external obliques, scapular muscles, quads and glutes.
- Common Mistakes: Arching your back, sagging your hips, hyperextending your hips, bent knees, straining your neck, hands or elbows out of line with your shoulders.
Step 1: Begin on all fours in a push-up position. Place your forearms on the floor with your elbows directly below your shoulders. Clasp your hands together in front of you or keep your palms flat on the floor.
Step 2: Engaging your core, jump your legs out wide and then back together as if you were doing a jumping jack. Keep your gaze forward and your pelvis steady.
Step 3: Complete 20 reps. Rest and repeat.
4. Plank to Down Dog Taps
- Muscles Worked: Transverse abdominis, rectus abdominis, internal and external obliques, scapular muscles, glutes and hamstrings.
- Common Mistakes: Arching your back, sagging your hips, hyperextending your hips, bent knees, straining your neck, hands too narrow, feet too wide, not engaging the core to lift the hips into down dog.
Step 1: Begin on all fours in a push-up position with your feet hip-width apart.
Step 2: Engaging your core, lift your butt up and back, straightening your legs to downward dog. Simultaneously extend your left arm toward your right foot, reaching back as far as you can.
Step 3: Return to a push-up position and again flow through to downward dog. This time, extend your right arm toward your left foot, reaching back as far as you can.
Step 4: Complete 10 reps on each leg (20 total). Rest and repeat.
5. Side Plank With Rotation
- Muscles Worked: A side plank is a workout in and of itself, but to take it up a notch we’re going to add a rotation. Works your transverse abdominis, rectus abdominis, internal and external obliques, scapular muscles, latissimus dorsi (aka your lats) and glutes.
- Common Mistakes: Dropping your hips, collapsing into your supporting shoulder, destabilizing foot placement, spine misalignment, moving too quickly.
Step 1: Begin in a side plank position, with your right shoulder over your right elbow and your legs extended out with your feet stacked on top of each other. Maintain this position and extend your left arm up toward the ceiling.
Step 2: Twist your torso forward and thread your arm beneath your body, extending it back behind you. Return to the starting position.
Step 3: Complete 10 reps on each side (20 total). Rest and repeat.
6. Bird Dog
- Muscles Worked: Erector spinae muscles (which help with spine stabilization), rectus abdominis and glutes.
- Common Mistakes: Arching the spine, rotating the hips, shifting your body weight from side to side, moving too quickly.
Step 1: Begin on all fours with your knees hip-width apart and your hands placed directly below your shoulders.
Step 2: Extend your left arm forward while simultaneously extending your right leg back until it’s straight. Keep both your extended arm and leg in line with your torso while your hips stay square to the ground. Engage your core to keep your lower back from arching. Pause, return to the starting position, switch sides and repeat.
Step 3: Complete 10 reps on each leg (20 total). Rest and repeat.
7. Deadbug
- Muscles Worked: Erector spinae muscles, transverse abdominis, rectus abdominis and internal and external obliques.
- Common Mistakes: Arching the spine, losing contact between the ground and your lower back, moving too quickly, not extending your leg or arm out far enough.
Step 1: Lie on your back with your arms and legs in the air, knees bent to form a 90-degree angle.
Step 2: Maintaining contact between the floor and your lower back (this is key), slowly extend your left arm overhead and your right leg forward until your heel is an inch or two above the surface. Engage your core to refrain from arching your lower back. Pause, return to the starting position, switch sides and repeat.
Step 3: Complete 15 reps on each side (30 total). Rest and repeat.
8. Bicycle Crunch
- Muscles Worked: Rectus abdominis (particularly the lower abdominals), hip flexors and internal and external obliques.
- Common Mistakes: Pulling on your neck, moving just your arms and head rather than full torso, arching your back, relying on momentum, moving too quickly.
Step 1: Lie on your back with your legs out straight in front of you. Interlace your fingers behind your head.
Step 2: Bring your left knee in toward your chest and lift your shoulder blades up off the floor. Bring your right elbow toward your left knee, crunching up and twisting slightly. Keep the grip behind your head loose and do not pull on your neck. Switch sides and repeat.
Step 3: Complete 10 reps on each leg (20 total). Rest and repeat.
9. Leg Lifts
- Muscles Worked: Rectus abdominis (particularly the lower abdominals), hip flexors and internal and external obliques.
- Common Mistakes: Arching your spine, overextending as you lift (going past your hips), overextending as you lower (where your lower back lifts up, losing contact with the ground).
Step 1: Lie on your back with your legs out straight in front of you. Place your hands, palms down, directly below your butt or on the floor beside you.
Step 2: Lift both legs up off the floor. Engage your core to keep your lower back firmly on the floor. Pull your navel in as you lift up. Slowly lower to the floor and repeat.
Step 3: Complete 20 reps. Rest and repeat.
10. Windshield Wipers
- Muscles Worked: Rectus abdominis, internal and external obliques and glutes.
- Common Mistakes: Relying on momentum, not squeezing your core to help lift and lower your legs, overextending as you lower (to the point where your lower back starts to lift up off the ground).
Step 1: Lie on your back with your legs straight up in the air at a 90-degree angle. Spread your arms out to your sides for support.
Step 2: Rotate your legs to the right, stopping a few inches above the floor. Keep your left shoulder anchored to the floor as you use your obliques to pull your legs back up. Rotate to the left side and repeat.
Step 3: Complete 6 reps on each leg (12 total). Rest and repeat.
11. Russian Twists
- Muscles Worked: Transverse abdominis, rectus abdominis, internal and external obliques, hip flexors, erector spinae muscles, scapular muscles and latissimus dorsi.
- Common Mistakes: Incorrect spine posture (slumping too far forward won't fully activate your core, leaning too far back may strain your lower back), swinging your arms rather than twisting through the torso, too much leg movement/rocking.
Step 1: Begin in a seated position with your legs bent. Lean back slightly so your torso and thighs form a V shape, engaging your core to keep your back, shoulders and head lifted. Lift your feet off the ground and cross your ankles.
Step 2: As you balance, use your obliques to twist your torso from side to side. Keep your legs as still as possible.
Step 3: Complete 15 reps on each side (30 total) and repeat.
12. Toe Touches
- Muscles Worked: Rectus abdominis (particularly the upper abdominals).
- Common Mistakes: Not engaging your core (only lifting your head, neck and shoulders, rather than your entire torso), relying on momentum, shifting your hips.
Step 1: Lie on your back with your legs straight up in the air at a 90-degree angle (add a slight bend in your knees if needed). Extend your arms up above your head.
Step 2: Using your abs, lift your shoulder blades off the floor and crunch up, as if your fingers were trying to touch your toes. Use your abs to return to the starting position (don’t just flop down).
Step 3: Complete 20 reps. Rest and repeat.
13. Straight-Leg Sit-Ups With a Twist
- Muscles Worked: Transverse abdominis, rectus abdominis (particularly the upper abdominals), hip flexors and internal and external obliques.
- Common Mistakes: Only twisting at the top, straining your hip flexors, not completing the full sit-up, relying on momentum.
Step 1: Lie on your back with your legs hip-width apart straight out in front of you. Extend your arms up overhead until they hit the floor.
Step 2: Use your abs to crunch up, bringing your shoulder blades and lower back up off the floor. Extend your right arm over to your left leg for a small twist. Use your abs to return to the starting position and repeat on the other side.
Step 3: Complete 10 reps on each leg (20 total). Rest and repeat.
14. High Boat to Low Boat
- Muscles Worked: Transverse abdominis, rectus abdominis (both upper and lower abdominals), internal and external obliques and erector spinae muscles.
- Common Mistakes: Rounding your back, minimal leg extension, moving too quickly, holding your breath.
Step 1: Begin in a seated position with your legs bent. Lean back slightly so your torso and thighs form a V shape, engaging your core to keep your back, shoulders and head lifted. Lift your feet off the floor and balance on your tailbone. Reach your arms straight out in front of you. This is your high boat.
Step 2: Lower your legs, straightening them while simultaneously lowering your upper body. Your legs and shoulder blades should both hover a few inches off the floor at your most extended point. This is your low boat. Use your abs to return to the starting position. This is 1 rep.
Step 3: Complete 10 reps. Rest and repeat.
15. Heel Taps
- Muscles Worked: Rectus abdominis and internal and external obliques.
- Common Mistakes: Straining your neck, holding your breath, not activating your obliques, placing your heels too close to your hips.
Step 1: Lie on your back with your legs bent and your feet firmly planted on the floor a few inches away from your hips.
Step 2: Use your abs to crunch up, bringing your shoulder blades up off the floor. Place your arms on either side of your legs and extend them forward. Use your obliques to rotate from side to side, lightly tapping the outside of each heel with your hands.
Step 3: Complete 15 reps on each side (30 total). Rest and repeat.
Frequently Asked Questions
How Can I Strengthen My Core Without Equipment?
There are tons of effective exercises out there that can help strengthen your core with zero equipment required (including all 15 moves highlighted in this best core workout list). While free weights, bosu balls and resistance bands are great additions to any workout routine and can increase the intensity of certain exercises, they're by no means required to fire up your abs. The best way to strengthen your core is through strength training (yes, that includes bodyweight movements), cardio and a balanced, nutritional diet.
What Are the Best Core Exercises to Do at Home?
Exercises that require minimal space and little to no equipment are the easiest moves to incorporate into your at-home workout routine. (Though honestly, this is a trick question! If you have all the necessary components, any core exercise you love to do—whether it's a simple plank or a barbell roll-out—can be done just as easily at home as it can at your local gym.)
What Is the Fastest Way to Strengthen My Core?
Another trick question. There is no magic bullet move that will give you a record-fast six-pack. Burning fat and building muscle in the body takes time. If you want to prioritize strengthening your core, focus on regular exercise (through both strength training and cardio) as well as healthy sleep patterns, reduced stress and eating a balanced and nutritional diet.
