Looking for a quick and effective way to target your core without equipment? You don’t need a fancy gym or machines to build a strong midsection. This 15-minute routine, designed by fitness trainer Alyssa West, gives you everything you need using just your bodyweight. From obliques to glutes, this full-core workout hits every key muscle to help you move better, feel stronger, and stay balanced.
Let’s dive into how this workout works and how each move benefits your body.
What Makes This Core Workout So Effective?
This no-equipment routine includes nine movements that focus on strengthening the entire core. But it goes further than just working your abs it also targets your shoulders, arms, and legs for an added bonus. That’s because many of these core exercises, such as planks and push-ups, require full-body stabilization.
You’ll be training your transverse abdominis (deep core), rectus abdominis (the six-pack muscle), obliques (sides), and glutes. These muscles help with posture, lifting strength, and everyday movement. The best part? All you need is a little space and 15 minutes.
How Should You Do This Workout?
This routine is simple to follow. Do each of the nine moves for 1 minute. After every exercise, rest for 30 seconds.
If you’re feeling more advanced, you can jog in place instead of resting. Want more of a challenge? Do a second round for a 30-minute session.
What’s the Right Way to Perform a Plank to Dolphin?
This exercise is both a warm-up and a strength move. It preps your shoulders and arms while firing up your core.
How to do it:
Start in a forearm plank. Your elbows should be under your shoulders and your body in a straight line. Press your forearms into the floor and lift your hips into a “V” shape. Pause, then lower back to plank.
Muscles worked: Core, shoulders, upper back, and quads.
Why Are Push-Ups Important for Your Core?
Push-ups aren’t just for your chest they give your core a serious workout too.
How to do it:
Begin in a high plank with your hands under your shoulders. Keep your core tight. Lower your body toward the floor. Press back up. Drop to your knees if needed.
Muscles worked: Chest, shoulders, triceps, and abs.
How Does the Plank Tap Improve Core Stability?
This move challenges your balance and strengthens your deep core.
How to do it:
From a high plank, tap your right hand to your left shoulder. Keep your hips still. Alternate sides for one minute. To make it easier, widen your stance.
Muscles worked: Core, triceps, and shoulders.
What’s the Benefit of a Forearm Side Plank With Twist?
This side move activates your obliques while building shoulder strength.
How to do it:
Lie on your left side and push up onto your forearm. Stack your feet and lift your hips. Place your right hand behind your head. Twist your torso to bring your right elbow toward the ground. Repeat, then switch sides.
Muscles worked: Obliques, shoulders, and glutes.
How Do Bicycle Crunches Target Your Abs?
These are perfect for engaging both upper and lower core muscles at once.
How to do it:
Lie on your back with legs in tabletop and hands behind your head. Curl your shoulders off the ground. Bring your right elbow to your left knee while extending your right leg. Switch sides slowly and repeat.
Muscles worked: Rectus abdominis and obliques.
Why Should You Try Plank to Downward Dog?
This hybrid move helps reset your posture while working the core and shoulders.
How to do it:
Start in a high plank. Push your hips back into a Downward Dog position. Pause, then return to plank.
Muscles worked: Core, shoulders, and hamstrings.
What Makes Diamond Push-Ups So Unique?
This variation focuses more on your triceps while still activating your core.
How to do it:
Start in a high plank. Bring your hands together under your chest to form a diamond shape. Lower down, keeping your elbows close to your body. Push back up.
Muscles worked: Triceps, chest, and core.
How Does Lateral Plank Walk Increase Full-Body Strength?
It adds movement and coordination to your plank work.
How to do it:
Begin in a high plank. Step your right hand and right foot to the side, then follow with your left hand and foot. Take 2–3 steps in one direction, then back the other way.
Muscles worked: Core, shoulders, and glutes.
What Does the Boat Pose Do for Your Abs?
This isometric move strengthens your entire core while improving balance.
How to do it:
Sit on the floor and lift your feet off the ground so your shins are parallel to the floor. Extend your arms forward. Hold this position and breathe.
Muscles worked: Deep core, hip flexors, and lower abs.
Final Thought:
Absolutely. With consistent practice, this no-equipment workout can help you build a stronger, more stable core. It’s quick, it’s accessible, and it hits all the right muscles. From supporting posture to improving everyday movement, core strength is the foundation of fitness. And with moves like these, you’ll feel the results fast.
So the next time you’re short on time or space, just drop into this 15-minute core circuit and get moving no gear required, just your body and a little motivation.
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