Bodyweight Exercises That Strengthen Your Core Like a Plank

While the plank is a great core exercise, there are several other options that can strengthen your core. You can do these bodyweight exercises anywhere and they don’t require any equipment.

The Dead Bug exercise teaches your core to remain stable while your arms and legs move independently. It targets your deep muscles and trains you to prevent your lower back from arching during the movement.

This is a vital function when performing loaded exercises with weights because it ultimately teaches your spine to stay in a neutral position, which helps prevent injury.

How to do it (step by step):

1. Lie on your back with your arms extended toward the ceiling and your knees bent about 90°, with your shins parallel to the floor.
2. Now gently press your lower back into the floor and brace your body as if you were preparing to receive a punch in the stomach.
3. Slowly lower your right arm above the floor while simultaneously straightening and lowering your left leg a few inches (perform the movement slowly and controlled).
4. Pause when your arm and leg are just above the floor (or when you can keep your lower back on the mat).
5. Then return the arm and leg to the starting position while keeping your core braced, then repeat on the opposite side.
6. Perform 8 to 12 slow repetitions on each side, focusing on keeping your lower back flat and breathing evenly.

The bicycle crunch combines trunk rotation with alternating knee movements to train multiple core muscle groups. It is effective for rotational strength and coordination, and allows you to quickly feel your core muscles. As with most core exercises, slow, intentional movements are important for this one.

How to do it (step by step):

1. Lie on your back with your hands lightly supporting your head, elbows apart and knees bent.
2. Raise your head, neck, and shoulders slightly off the floor and bring your knees toward the table.
3. Next, extend your right leg while bringing your left knee toward your chest. Simultaneously rotate your torso so that your right elbow moves toward your left knee.
4. Switch sides in a smooth, controlled movement: left elbow toward right knee while left leg extends.
5. Keep the movement coming from your ribs, rotating, not pulling on your neck.
6. Perform 20 to 30 alternating repetitions (count each side as one) at a controlled pace. Several series across.

Similar to a plank in that your spine remains neutral, shoulder taps are a dynamic variation that challenges your stability every time you raise your hand. Small hip movements are okay, but try to minimize rotation by using your core to stabilize your hips.

How to do it (step by step):

1. Start in a high plank with your hands under your shoulders and your feet wide apart for stability.
2. Brace your core, squeeze your glutes and keep your body in a straight line from head to heels.
3. Now, lift your right hand and tap your left shoulder while maintaining a stable hip position.
4. Return your right hand to the floor and repeat on the other side (this time, left hand taps the right shoulder).
5. Aim for about 20 taps total (10 per side) or however many you feel comfortable with.

Bird dogs are a slow, controlled stability exercise performed on all fours that improves spinal coordination and control. It is low impact and ideal for people with back pain, as it promotes spinal stability while training limb movements.

How to do it (step by step)

1. Start on all fours with your hands under your shoulders and your knees under your hips.
2. Brace your core and extend your right arm forward while simultaneously extending your left leg back until both are in line with your torso.
3. Hold for 1 to 3 seconds, keeping your hips level and your abs engaged.
4. Slowly return to the starting position and repeat on the opposite side.
5. Do 8 to 12 repetitions on each side, focusing on slow, steady control and minimal torso oscillation.