Let’s be honest—most of us want that strong, defined core. Not just for the looks, but for better posture, less back pain, and overall strength too. The best part? You don’t even need a gym to get it done. All you need is a little floor space, maybe a mat, and a bit of consistency.
I’ve put together 21 core workouts you can easily do at home. These exercises will work your abs, obliques, lower back, and deep core muscles. Some are super simple, and a few will push you a bit—but all of them are effective.
Let’s jump into it.
Plank Hold
Let’s start with the classic.
Just get on your forearms and toes, keep your body in a straight line, and hold it. Sounds easy? Try holding it for 60 seconds and tell me later.
This works your entire core—front, sides, and even your glutes.
Bicycle Crunches
Lie down, bring your knees up, and do a slow pedaling motion. Twist your upper body so your elbow meets the opposite knee. Keep it slow and controlled.
This one burns, especially in the obliques.
Dead Bug
Sounds weird but it’s amazing for core control.
Lie on your back, arms straight up, knees bent at 90 degrees. Now slowly lower your right arm and left leg without letting your back lift off the floor. Then switch sides.
It targets the deep core muscles and teaches control.
Russian Twists
Sit on your butt, lift your feet a little off the floor, and twist side to side. You can use a weight or just clasp your hands.
This one is great for your side abs and balance.
Leg Raises
Lie flat, hands under your hips. Raise both legs up, then slowly lower them down without touching the floor.
This works your lower abs like nothing else.
Mountain Climbers
Get into a push-up position and start driving your knees towards your chest, one at a time.
It’s a cardio move that shreds your abs and gets your heart rate up too.
Bird Dog
This one’s great if you struggle with balance or back pain.
Get on all fours. Extend your right arm and left leg at the same time, then return to start. Repeat with the other side.
It looks gentle, but it builds strength and stability deep in your core.
Flutter Kicks
Lie down, hands under your lower back, and flutter your legs up and down without touching the floor.
Keep your core tight the entire time. Your lower abs will scream.
Sit-Ups with a Twist
Instead of regular sit-ups, add a twist at the top. Go up and twist your torso to the right. Next rep, twist to the left.
It adds a nice challenge for the obliques.
Hollow Body Hold
Lie down flat, then raise your arms and legs slightly off the floor so your body forms a “banana” shape.
This is one of the toughest static core holds. It works everything, especially the deep muscles.
Side Plank
Lie on your side, lift yourself up on one elbow, and hold.
This isolates your obliques like nothing else. Hold for 30–60 seconds per side.
V-Ups
Lie flat, raise your arms and legs at the same time to form a “V”. Touch your toes, then return slowly.
It’s like sit-ups on steroids. Great for upper and lower abs.
Lying Knee Tucks
Lie down, lift your legs and bring your knees toward your chest, then stretch them back out without letting them touch the floor.
This one’s smooth but sneaky. Your core will feel it quickly.
Toe Touches
Lie down, legs up straight, and reach your hands toward your toes. Pulse up each time.
It’s a small move but very effective for upper abs.
Plank Shoulder Taps
In a plank position, tap your left shoulder with your right hand, then your right shoulder with your left hand. Keep your hips stable.
This brings a balance challenge and strengthens your entire core.
Heel Touches
Lie on your back, knees bent. Reach side to side to touch each heel.
A quick and simple oblique burner.
Seated Knee Tucks
Sit on the floor, hands behind you. Bring your knees toward your chest, then stretch your legs back out.
It works the lower abs and also hits your hip flexors.
Standing Side Crunches
Stand tall, hands behind your head. Crunch sideways and try to touch your elbow to your knee. Then switch sides.
Perfect for a quick standing core workout when you don’t want to lie down.
Reverse Crunches
Lie on your back, lift your legs, and curl your hips up toward your chest.
It’s one of the best lower ab exercises out there.
Wall Sit with a Twist
Lean against the wall like you’re sitting on an invisible chair. Hold a ball or bottle and twist side to side slowly.
This one’s brutal on your thighs and your core.
Plank to Push-Up
Start in a forearm plank, then push up onto your hands, one side at a time. Then go back down.
It mixes core stability with some upper body work. Win-win.
Now, how do you use these?
You don’t need to do all 21 in one go. Pick 4 to 6 that you like. Do 30 seconds of each or 12–15 reps per move. Rest for 30 seconds in between. You can go for 2–3 rounds depending on your fitness level.
If you want a quick routine, here’s a sample:
Quick 7-Min Core Blast
- Plank – 30 sec
- Bicycle Crunches – 30 sec
- Russian Twists – 30 sec
- Leg Raises – 30 sec
- Flutter Kicks – 30 sec
- Side Plank (right) – 30 sec
- Side Plank (left) – 30 sec
Take a 1-minute break and repeat if you’re up for it.
A Few Tips Before You Start
- Focus on form more than speed. Slower reps mean more control.
- Breathe! Don’t hold your breath during the moves.
- If your neck or lower back starts hurting, take a break and adjust.
- Mix it up. Don’t just do crunches every day. Your core has many muscles—train them all.
Whether your goal is a six-pack or just a stronger body overall, building core strength is always a good idea. And now you’ve got 21 awesome ways to make it happen, right from your living room.
