Body Strength: The 21 Best Bodyweight Exercises for a Strong Core

The 21 Best Bodyweight Exercises for a Strong Core

We've proven that achieving six-pack abs is possible (if not enjoyable), but getting a stronger core doesn't have to involve shunning carbs and spending hours on end in the gym. Enter a simpler (and much more sane) way to tone and strengthen your stomach: bodyweight exercises.

After all, your abs exist for more reasons than looking good at the beach. The core (composed of the oft-mentioned upper and lower abdominals as well as the side, back, psoas, and glutei muscles) provides a muscular framework that protects internal organs, aids movement, and lends balance and stability to the whole body.

Try the 12-minute workout (at the bottom of the page) to train your upper and lower abs and obliques, and work on deep core strength, or mix and match any of the exercises in the gym or at home. And don't forget that proper nutrition plays a huge role in seeing the results you want, so be sure to supplement your workouts with healthy meals and high-protein snacks.

Targets: Upper abdominals

Lying flat on the ground with knees bent and hands behind the head, push lower back into the ground and lift upper back off the ground and slightly forward.

Targets: Upper abdominals

Lie flat on the floor with lower back pressed to the ground. Place hands behind head. Extend legs straight up, crossed at the ankles with a slight bend in the knee. Contract abdominal muscles by lifting torso toward knees. Make sure to keep chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.

Targets: Lower abdominals

Lie on back, arms along sides, palms down and just under lower back and butt. Press the small of your back against the floor and extend legs outward, with heels about 3 inches above the floor. Keeping lower back against the floor, lift left knee toward chest. Your right leg should remain hovering above the floor. Hold, then straighten left leg to the starting position and repeat with right leg.

Lie flat on the floor with lower back pressed to the ground. Place hands behind head or extend out alongside body. Crossing legs at ankles, lift feet up. Pull lower back off the floor as you contract abs. Reach legs toward the ceiling with each contraction.

Sit on the floor, knees bent and feet flat. Hold arms straight out in front of chest, with palms facing down. Lean back so that your torso is at a 45-degree angle to the floor. Twist to the right as far as you can, pause, then reverse movement and twist to the left.

Lie facedown on the floor with feet together and forearms on the ground. Draw abs in and tighten glutes. Lift entire body off the ground until it forms a straight line from head to toe, resting on forearms and toes. Hold. Slowly return body to the ground, keeping chin tucked and back flat.

We asked Greatist Expert and CrossFit coach Erica Giovinazzo to put together a quick workout to challenge your entire core. Keep track of how many reps you can do—as your core gets stronger, you'll increase the amount of reps.