You do not need a gym full of machines or a set of heavy weights to train your core effectively. According to the American Council on Exercise (ACE), at-home workouts that use your own body weight as resistance can be quick, simple and effective, even in a small space. Whether you are at home, in a hotel room, or visiting family, a no-equipment ab workout can help you build stability and strength without any gear.
Getting started: what you need
ACE’s guide to at-home workouts for beginners outlines a few simple items that make a bodyweight session safe and comfortable. You will need enough room to move side to side and back and forth; about six to ten feet is adequate, but you can also perform many exercises while standing in place. Clear the space of clutter so you can move freely. Have a water bottle and a towel nearby. Wear comfortable workout attire and supportive footwear. A timer set for 30 seconds (which you can adjust up or down) helps you keep track of intervals. A mat is optional but can make floor exercises more comfortable.
Warm up and cool down
The same ACE guide recommends taking five to ten minutes to warm up before you begin. March or jog in place, do jumping jacks, lunge side to side, and move your arms in wide circles both forward and backward. The goal is to get your muscles warm and prepare your body for the work ahead. After your workout, spend at least five minutes cooling down to bring your heart and breathing rates back to pre-exercise levels. Stretch your quads, hamstrings, calves, hip flexors, shoulders, chest, back and arms.
A no-equipment core workout you can do anywhere
ACE’s 10-minute core workout is designed to challenge the muscles of the torso using only a mat and a timer. The routine combines static holds with dynamic movements, which ACE says is an effective way to engage the core muscles and prepare them for daily demands. You can repeat the full circuit two to three times to fully engage all the muscles of the core.
The workout includes the following exercises, with timings and repetitions as described by ACE:
- Seated hip-hinge: Hold for 30 seconds. Sit on the floor with knees bent and heels touching the floor. Cross your arms on your chest and hinge at the hips so your torso leans back to about a 30-degree incline, keeping your back straight.
- Hollow-body rock: Perform for 30 seconds. Lie on your back with legs extended and arms reaching overhead. Squeeze your glutes, inner thighs and abs, and press your lower back into the floor to create a hollow shape. Rock gently back and forth while maintaining that tight position.
- Modified V-up (right leg lift): 10 to 15 repetitions. Lie on your back with your left knee bent and foot on the floor. Keep your right leg straight as you lift it and your torso upward to form a V-shape. Grab your right leg and pause for one second while balancing on your seat.
- Modified V-up (left leg lift): 10 to 15 repetitions, same as above with the opposite leg.
- Side plank (right): Hold for 30 seconds. Place your right hand under your right shoulder and balance on the edge of your right foot, with the left foot stacked on top. Reach your left arm toward the ceiling and use your right-side obliques to lift your body away from the floor.
- Side plank (left): Hold for 30 seconds on the other side.
- Mountain climber: 10 to 15 repetitions each side. Start in a plank position with hands under shoulders. Keeping your torso rigid, alternate bringing one knee at a time toward your chest as quickly as you can while maintaining control.
You can also mix in other bodyweight core exercises that appear in ACE’s full-body at-home workout. For example, a front plank (hold for 30 seconds) and glute bridge (10 to 15 reps) add variety. The ACE exercise library provides detailed steps for several of these movements, which are helpful for maintaining proper form. For more bodyweight core movements, explore our Bodyweight Exercises library.
Bird dog
The ACE exercise library describes the bird dog as an intermediate no-equipment move that targets the abs, back and hips. Start on your hands and knees with your hands directly under your shoulders and knees under your hips. Stiffen your core to keep your spine neutral. Slowly extend your left hip and right arm until both are at or near parallel to the floor, without rotating your hips or shoulders. Only raise your limbs as high as you can while keeping your low back from sagging. Lower back down and repeat with the opposite limbs. This exercise trains your body to stabilize the lumbar spine during movement. For additional form tips, see our Exercise Form guide.
Glute bridge
According to the ACE exercise library, the glute bridge is a beginner-level exercise that works the abs and glutes. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Gently contract your abdominal muscles to flatten your low back into the floor. Exhale and press your hips upward by squeezing your glutes, while pressing your heels into the floor for stability. Avoid pushing your hips too high, which can cause excessive arching in your low back. Inhale and slowly lower back down. To progress, you can extend one leg while keeping your hips raised.
Reverse crunch
The ACE exercise library lists the reverse crunch as an intermediate ab exercise. Lie on your back with your knees bent and feet flat, arms out to the sides for balance. Brace your core and lift your feet off the floor, bringing your knees directly above your hips with a 90-degree bend. Exhale and slowly curl your hips off the mat, rolling your spine up as if bringing your knees toward your head. Keep the knee angle unchanged. Hold briefly, then inhale and lower your spine back down in a controlled manner, returning your knees over your hips. The emphasis should be on pulling your pelvis toward your rib cage, not swinging your legs.
NHS strength exercises that support your core
The UK National Health Service (NHS) offers a set of strength exercises that require no equipment and can be done at home. The NHS recommends using a solid, stable chair without arms for chair-based exercises, and wearing loose, comfortable clothing. Build up slowly and aim to increase repetitions over time. Try to do these exercises at least twice a week.
Examples include the sit-to-stand, the leg extension, the sideways leg lift and the wall press-up, each described step by step on the NHS strength exercises page. They are general strength moves rather than core exercises, and they can sit alongside a core routine.
Checklist for your no-equipment core session
Before you begin, run through this quick checklist to set yourself up for a safe and effective workout:
- Clear a space of at least six feet in each direction.
- Have water and a towel within reach.
- Set a timer for your planned intervals.
- Wear comfortable clothes and supportive shoes.
- Use a mat if you have one, especially for floor exercises.
- Warm up for five to ten minutes with light movement.
- During each exercise, focus on controlled breathing and maintaining a neutral spine when instructed.
- Stop any movement that causes pain, and consult a healthcare professional if you have a history of back pain, injury, pregnancy, or recent surgery.
- Cool down for at least five minutes and stretch the major muscle groups.
Frequently asked questions
Can I really strengthen my core without any equipment?
Yes. ACE explains that body-weight exercises can effectively challenge the core muscles. Moves like planks, bird dogs, and reverse crunches use your own body as resistance to build stability and strength.
How often should I do a no-equipment core workout?
ACE’s at-home workout guide suggests completing a full-body circuit three times per week on non-consecutive days. For a core-focused routine, you can follow a similar pattern of two to three sessions per week, allowing rest days in between. The NHS also recommends doing strength exercises at least twice a week. Listen to your body and adjust frequency based on how you feel.
What if I have back pain or a previous injury?
Core training is not a treatment for back pain. ACE advises that anyone with preexisting conditions or health concerns should check with their healthcare provider before changing their exercise routine. If an exercise causes pain, stop immediately and seek guidance from a doctor or physical therapist.
For more no-equipment core workout plans, visit our No-Equipment Plans category. You can also explore the full Ab Workout Plans section and the Core Workout Routines pillar article for additional ideas.
