In this guide, we’ll show you 15 highly effective, no-equipment exercises you can do anywhere to tone your midsection, strengthen your deep core, and burn fat efficiently when combined with proper nutrition and consistency.

The 15 Best No-Equipment Core Exercises

1 – Plank

Why it works:

The plank is a powerhouse move that targets your entire core—abs, obliques, and lower back—while also engaging your shoulders, glutes, and legs. It’s a full-body stability exercise that supports better posture and functional strength.

Step-by-Step Instructions:

1. Start lying face down. Place your elbows directly under your shoulders and forearms flat on the ground.
2. Engage your core by drawing your belly button toward your spine.
3. Lift your body so only your forearms and toes touch the ground. Your body should form a straight line from head to heels.
4. Keep your neck neutral, gazing slightly ahead of your hands.
5. Hold for 20–60 seconds, focusing on breathing steadily.

Tips: Avoid sagging your hips or arching your back. Squeeze your abs and glutes throughout the hold.

2 – Bicycle Crunches

Why it works:

This dynamic move targets both your upper and lower abs while also sculpting your obliques (side muscles) with a twisting motion, helping to create a defined waistline.

Step-by-Step Instructions:

1. Lie flat on your back, hands gently supporting your head, elbows wide.
2. Lift your shoulders off the floor and bring your knees toward your chest.
3. Straighten your right leg out at a 45-degree angle while twisting your torso to bring your right elbow toward your left knee.
4. Switch sides in a slow, controlled pedaling motion.
5. Perform 12–20 controlled reps per side.

Tips: Keep your movements slow and deliberate. Avoid pulling on your neck—your abs should do the work.

3 – Leg Raises

Why it works:

Leg raises are one of the most effective exercises for targeting the lower abs, an area traditional crunches often miss. They also strengthen hip flexors and improve overall core stability.

Step-by-Step Instructions:

1. Lie flat on your back with your legs extended. Place your arms by your sides or under your lower back for support.
2. Keep your lower back pressed gently into the floor.
3. Engage your core and slowly lift both legs off the floor until they are perpendicular to the ground.
4. Slowly lower your legs back down without letting your heels touch the floor.
5. Repeat for 10–15 controlled repetitions.

Tips: Avoid arching your lower back as you lower your legs. If it’s too hard, bend your knees slightly.

4 – Mountain Climbers

[Image of a person doing Mountain Climbers with correct form]

Why it works:

A dynamic, full-body movement that combines core strengthening with cardio, making it perfect for burning calories while sculpting your midsection. It targets the abs, shoulders, chest, and legs.

Step-by-Step Instructions:

1. Start in a high plank position with your hands directly under your shoulders.
2. Engage your core and keep your hips level.
3. Drive your right knee toward your chest, then quickly switch and bring your left knee toward your chest.
4. Continue alternating legs in a controlled “running” motion.
5. Perform for 30–60 seconds per set.

Tips: Keep your core tight and avoid bouncing your hips up and down. Start slow, then increase speed as your form improves.

5 – Russian Twists

Why it works:

This exercise targets your obliques and enhances rotational core strength. It’s an effective move for creating a toned, sculpted waistline.

Step-by-Step Instructions:

1. Sit on the floor, lean back slightly (45-degree angle) with a straight back, and bend your knees.
2. Lift your feet slightly off the floor for a challenge (or keep them down for stability).
3. Clasp your hands together in front of your chest.
4. Rotate your torso to the right, bringing your hands beside your hip.
5. Return to center and rotate to the left side.
6. Continue alternating for 12–20 repetitions per side.

Tips: Avoid rounding your back. Twist from your torso, not just your arms. Breathe steadily.

6 – Flutter Kicks

Why it works:

An excellent exercise for targeting the lower abs and hip flexors. This move improves core endurance and stability, helping to tone the stubborn lower belly area.

Step-by-Step Instructions:

1. Lie flat on your back, legs extended, and hands under your lower back for support.
2. Lift your heels a few inches off the ground, keeping your core engaged and lower back pressed into the floor.
3. Alternate lifting one leg higher while lowering the other in a small, controlled “fluttering” motion.
4. Perform for 30–60 seconds per set.

Tips: Keep your movements small and controlled. Avoid arching your lower back.

7 – Dead Bug

Why it works:

A foundational core exercise that focuses on deep abdominal muscles while promoting lower back stability. It’s ideal for strengthening the core without straining the spine.

Step-by-Step Instructions:

1. Lie flat on your back, arms extended toward the ceiling, knees bent at 90 degrees (tabletop position).
2. Engage your core, pressing your lower back gently into the floor.
3. Slowly lower your right arm overhead toward the floor while simultaneously extending your left leg straight out.
4. Return to the start and repeat with the opposite arm and leg (left arm, right leg).
5. Continue alternating for 10–15 repetitions per side.

Tips: Keep your lower back pressed into the floor throughout. Move slowly and deliberately.

8 – Reverse Crunches

Why it works:

Highly effective for targeting the lower abs. Unlike standard crunches, this move emphasizes lifting the hips to engage the lower abdominal muscles, helping build a balanced core.

Step-by-Step Instructions:

1. Lie flat on your back, arms by your sides, palms down.
2. Bend your knees at a 90-degree angle and lift your feet off the floor.
3. Engage your core and curl your hips off the floor, bringing your knees toward your chest.
4. Slowly lower your hips back down without letting your feet touch the floor.
5. Repeat for 12–15 controlled repetitions.

Tips: Avoid swinging your legs for momentum; focus on using your lower abs to lift your hips.

9 – Side Plank

Why it works:

One of the best exercises for targeting the obliques (side abs) and improving lateral stability. It helps sculpt the waistline while also engaging the shoulders and hips.

[Image of a person holding a Side Plank pose]

Step-by-Step Instructions:

1. Lie on your side with your legs extended, stacking your feet.
2. Place your bottom elbow directly under your shoulder, forearm flat.
3. Engage your core and lift your hips off the floor until your body forms a straight line from head to heels.
4. Hold this position for 20–45 seconds.
5. Slowly lower your hips and switch sides.

Tips: Keep your core tight and avoid letting your hips sag. For a challenge, add “hip dips” (lowering and raising your hips slightly).

10 – Heel Touches

Why it works:

A simple, controlled move designed to tone the obliques and strengthen the muscles along the sides of your abdomen, helping to create a slimmer waistline.

Step-by-Step Instructions:

1. Lie flat on your back, knees bent, feet flat on the floor hip-width apart.
2. Extend your arms down by your sides. Lift your shoulders slightly off the ground.
3. Reach your right hand toward your right heel, then return to center.
4. Reach your left hand toward your left heel.
5. Continue alternating for 20–30 repetitions per side.

Tips: Keep your core tight and shoulders lifted throughout. Avoid using momentum; reach slowly and deliberately.

11 – Standing Oblique Crunch

Why it works:

An excellent low-impact, standing alternative to floor exercises. It targets the obliques while improving posture and balance.

Step-by-Step Instructions:

1. Stand with your feet hip-width apart, hands placed lightly behind your head.
2. Engage your core, drawing your belly button in.
3. Lift your right knee toward your right elbow while crunching your torso to the side.
4. Return to the start and repeat on the left side.
5. Alternate for 12–15 repetitions per side.

Tips: Keep your back straight; avoid leaning forward. Exhale as you crunch.

12 – V-Ups

Why it works:

A dynamic, advanced core exercise that targets both the upper and lower abs simultaneously. It builds significant core strength, balance, and coordination.

Step-by-Step Instructions:

1. Lie flat on your back, arms extended overhead, legs straight.
2. Engage your core and simultaneously lift your legs and upper body off the floor.
3. Reach your hands toward your toes, forming a “V” shape with your body.
4. Slowly lower your torso and legs back down with control.
5. Perform 10–15 repetitions.

Tips: Keep your lower back pressed into the floor. Beginners can bend their knees slightly (Tuck Crunches) to reduce difficulty.

13 – Hollow Body Hold

Why it works:

A foundational gymnastics exercise that builds incredible core stability and endurance by targeting the deep transverse abdominis.

Step-by-Step Instructions:

1. Lie flat on your back, arms extended overhead, legs straight.
2. Engage your core, pressing your lower back firmly into the floor (this is key).
3. Lift your arms, shoulders, and legs off the ground simultaneously.
4. Your body should form a slight “banana” or hollow shape.
5. Hold for 20–40 seconds, breathing steadily.

Tips: Avoid arching your lower back. If it lifts, raise your legs higher or bend your knees until you build more strength.

14 – Seated Knee Tucks

Why it works:

An effective exercise for targeting the lower abs and hip flexors. This move improves core strength, balance, and posture.

Step-by-Step Instructions:

1. Sit on the floor, hands placed slightly behind your hips for support, fingers facing forward.
2. Lean back slightly, keeping your back straight and core engaged.
3. Lift your feet off the floor, knees bent.
4. Draw your knees toward your chest, curling your torso slightly forward.
5. Slowly extend your legs back out without letting them touch the floor.
6. Repeat for 12–15 controlled repetitions.

Tips: Keep your core tight to protect your lower back. Exhale as you pull your knees in.

15 – High Knees

Why it works:

A dynamic, high-intensity exercise combining cardio with core engagement. It’s a perfect finisher to burn extra calories while activating the abs and hip flexors.

Step-by-Step Instructions:

1. Stand tall with your feet hip-width apart.
2. Engage your core and lift your right knee toward your chest while driving your left arm forward (running motion).
3. Quickly switch legs, lifting your left knee and driving your right arm forward.
4. Continue alternating knees as fast as you can.
5. Perform for 30–60 seconds per set.

Tips: Keep your chest lifted. Land softly on the balls of your feet to reduce impact.

Bonus Tips for a Flatter Stomach

Frequently Asked Questions (FAQs)

Final Thought