Bodyweight Exercises That Strengthen Your Core Like a Plank

Daily Health

·

29/12/2025

ADVERTISEMENT

Strengthening your core is essential for overall health, posture, and injury prevention. While planks are often hailed as the gold standard, several other bodyweight exercises rival the plank in effectiveness. These alternatives can be done anywhere and don't require any equipment, making them accessible for parents, students, office workers, and fitness enthusiasts alike.

Understanding Core Stability

The core comprises deep stabilizing muscles—such as the transverse abdominis, obliques, and pelvic floor—that support spinal alignment and movement. Core stability is not just about visible abdominal muscles but also about maintaining proper form during movement and daily activities (American Council on Exercise).

ADVERTISEMENT

Top Bodyweight Exercises for Core Strength

Dead Bug

The dead bug exercise targets deep core muscles and trains them to stabilize the spine during limb movements. By preventing the lower back from arching, it teaches proper spinal alignment, which is crucial when lifting objects or engaging in athletic activities.

How to do it:

Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
Press your lower back into the floor, brace your core, and slowly lower your right arm above your head while extending your left leg.
Keep your back flat; pause, return to start, and repeat on the other side.
Aim for 8–12 slow reps per side.

Bicycle Crunch

This exercise combines trunk rotation with alternating knee movements, training the obliques and hip flexors. It's known for improving rotational strength and coordination.

ADVERTISEMENT

How to do it:

Lie on your back, hands lightly supporting your head.
Lift shoulders off the ground, knees at tabletop.
Extend your right leg while bringing left knee to chest, rotating torso so right elbow moves toward left knee.
Alternate sides for 20–30 controlled reps.

Shoulder Taps

A dynamic plank variation, shoulder taps challenge the core's ability to stabilize the body each time a hand leaves the ground, engaging anti-rotational muscles.

ADVERTISEMENT

How to do it:

Start in a high plank, hands under shoulders, feet wide for stability.
Brace core, squeeze glutes, and tap left shoulder with right hand, minimizing hip rotation.
Alternate sides for around 20 taps total.

Bird Dog

Bird dogs are excellent for coordination and spinal control, and are especially useful for those with back pain due to their low-impact nature.

How to do it:

ADVERTISEMENT

Start on all fours, hands under shoulders, knees under hips.
Brace core, extend right arm and left leg in line with torso.
Hold for 1–3 seconds, return, and alternate.
Complete 8–12 reps per side.

Benefits and Risks

Benefits:

Improve posture and stability, which may help prevent back pain and injuries (Harvard Health Publishing).
Accessible for various fitness levels and ages because of their low-impact nature and lack of equipment needs.
Encourage functional strength for everyday activities.

Risks and Considerations:

ADVERTISEMENT

Poor form, especially letting the lower back arch or twisting hips excessively, can raise the risk of strain.
People with current back or neck issues should consult a health professional before starting new core routines.
Controlled, slow movements reduce risk and maximize benefits.

Practical Tips

Start with basic movement cues: brace the core as if preparing for a punch and focus on controlled reps rather than speed.
Consistency is key—2–3 sessions a week can lead to progress in strength and stability over time.
Stay mindful of form: prioritize quality over quantity for every exercise.

Integrating these bodyweight exercises can enhance core strength, support everyday movement, and may even surpass plank training by targeting additional muscle groups and movement patterns. Always listen to your body and adapt intensity as needed for safety and continued progress.

Recommend

Hidden Ingredients: What Makes Some Protein Bars Less Healthy Than You Think

Protein bars may not always be healthy. Learn from dietitians which four common additives can make a protein bar unhealthy and how to choose the best bar for your needs.

ADVERTISEMENT

How to Boost Your Calorie-Crunching Brown Fat This Winter

Brown fat burns calories in the cold. Learn how to safely activate it this winter to support metabolism and overall health—with practical, evidence-backed tips.

Semaglutide: How Long Until Appetite Suppression Kicks In?

Discover how long it takes for semaglutide to suppress appetite, the factors influencing its effectiveness, and tips for maximizing its benefits for weight management.

Beyond Pumpkin Seeds: Top 5 Foods Packed With More Magnesium

Discover 5 foods that contain more magnesium than pumpkin seeds, including spinach, hemp seeds, amaranth, cacao powder, and rice bran, and learn about their health benefits.

ADVERTISEMENT

Fuel Your Day: The Power of a Smart Breakfast for Energy and Muscle Health

Discover how a smart breakfast can boost your energy levels, support muscle health, and help you feel your best throughout the day. Learn about the best foods to include in your morning meal.

The Power of the Plank: Unlocking Full-Body Strength

Explore the benefits, risks, and tips for effective planks—a simple move that strengthens abs, back, shoulders, and more for full-body fitness.

The Sweet Benefits of Eating Honey Daily

Discover the surprising health benefits of eating honey every day, from improved digestion and energy to reduced oxidative stress and cough relief.

ADVERTISEMENT

Do Multivitamins Help Lower Blood Pressure? Latest Research for Older Adults

New research finds daily multivitamins may lower blood pressure in some older adults, mainly those with poor diets or normal baseline readings.

Navigating Parenthood Through the Fog of Depression: A Personal Journey

An in-depth look at the challenges and lessons learned from parenting while managing major depression, offering personal insights and coping strategies.

Boost Your Well-being: Simple Daily Habits for Better Mental Health

Discover practical and simple daily habits to significantly improve your mental health and overall well-being. Learn strategies for mindful movement, social connection, sleep, hobbies, and boundaries.

ADVERTISEMENT