Beginner core workout without crunches or sit-ups
By wrkoutPublished
Core training does not have to mean repeated crunches. This beginner routine practises keeping your trunk steady while your arms, legs or hips move. Complete two sets of four exercises, resting 30–60 seconds between sets. Use small, controlled movements and keep breathing. The aim is a repeatable practice session, rather than holding every position for as long as possible.
- Equipment
- A mat and floor space
- Time to allow
- About 10–15 minutes
- Format
- Sets and reps
Before you start
Find enough room to lie on your back and hold a forearm plank. A mat can make floor exercises more comfortable. Walk gently and practise a few easy movements before starting. Shorten any movement that makes you lose control of your position. This is a general exercise routine, not a treatment plan for back pain.
These are general starting routines for adults, with suggested targets you can adjust. Use a comfortable range of movement and stop if an exercise causes pain. Ask gym staff to show unfamiliar equipment before using it.
Your workout, in order
Dead bug heel taps
2 sets of 6–8 reps each side
Lie on your back with hips and knees bent. Lower one heel towards the floor while keeping your trunk still. Shorten the movement if your back arches.
Plank
2 holds of 10–20 seconds
Support yourself on your forearms and toes with your body in a straight line. Brace gently, keep breathing and lower your knees when you can no longer hold the position.
Side Bridge
2 holds of 10–20 seconds each side
Lie on your side with your elbow below your shoulder and knees bent. Lift your hips, breathe normally and lower before you lose the position.
Glute bridge
2 sets of 8–12 reps
Lie on your back with knees bent and feet flat. Push through your feet to lift your hips, stopping before you arch your lower back.
How to progress
Add a controlled repetition to dead bugs, planks and bridges before adding a third set. For the side bridge, increase the hold by a few seconds only while you can keep breathing and hold your position. Longer is not automatically better. Note the variation used so that you compare similar efforts across sessions.
Questions about this routine
Is this routine suitable for back pain?
It is not designed to diagnose or treat back pain. If pain affects how you move, get advice from a qualified clinician about suitable exercises. Having no crunches does not make a routine appropriate for every back condition.
Can I add this after another workout?
Yes, if you still feel able to move with control. Start with one set of each exercise after your main session, or do the routine separately. Stop before fatigue makes the movement sloppy.
Further reading
These routines are original editorial examples, rather than personalised training plans. For general activity guidance and exercise demonstrations, see:
