Genfit Open App

Bodyweight core workout

A complete core session using no equipment, with sets and reps attached — plus all 37 bodyweight core exercises in the catalogue if you want to build your own.

Beginner session

2 compound movements first while you are fresh, then isolation work. Roughly 40–50 minutes with rest.

# Exercise Sets Reps Rest
1 3/4 Sit-Up 4 6–8 2–3 min
2 Air Bike 4 6–8 2–3 min
3 Alternate Heel Touchers 3 10–12 60–90 sec
4 Crunch - Hands Overhead 3 10–12 60–90 sec
5 Side Bridge 3 10–12 60–90 sec

Intermediate session

2 compound movements first while you are fresh, then isolation work. Roughly 40–50 minutes with rest.

# Exercise Sets Reps Rest
1 Gorilla Chin/Crunch 4 6–8 2–3 min
2 Russian Twist 4 6–8 2–3 min
3 Decline Crunch 3 10–12 60–90 sec
4 Frog Sit-Ups 3 10–12 60–90 sec

Swapping an exercise out

Every exercise page lists alternatives that train the same muscles with different equipment, ordered by how likely you are to have it. If a movement aggravates something or the rack is taken, use the swap list rather than skipping the slot.

Common questions

How many bodyweight core exercises are there?

37 in this catalogue — 21 compound and 15 isolation movements, spread across 31 beginner, 4 intermediate and 2 expert-rated options.

How long should a bodyweight core workout take?

The five-exercise session below runs about 40–50 minutes including rest. Two compound movements at 4 sets, then isolation work at 3 sets. Cut to three exercises if you have 25 minutes.

How often should you train core?

Twice a week suits most people, with at least 48 hours between sessions targeting the same muscles. Core responds to total weekly volume more than to any single session, so two moderate sessions usually beat one long one.

Can you do this workout at home?

Yes. Bodyweight is home-gym equipment, so every exercise in this routine works in a spare room or garage.

All 37 bodyweight core exercises

3/4 Sit-Up beginner · compound Air Bike beginner · compound Alternate Heel Touchers beginner · isolation Bent-Knee Hip Raise beginner · compound Bottoms Up beginner · compound Butt-Ups beginner · compound Cocoons beginner · compound Cross-Body Crunch beginner · compound Crunch - Hands Overhead beginner · isolation Crunch - Legs On Exercise Ball beginner · isolation Crunches beginner · isolation Dead Bug beginner · compound Decline Crunch intermediate · isolation Decline Oblique Crunch beginner · compound Decline Reverse Crunch beginner · compound Elbow to Knee beginner · compound Flat Bench Leg Pull-In beginner · compound Flat Bench Lying Leg Raise beginner · isolation Frog Sit-Ups intermediate · isolation Gorilla Chin/Crunch intermediate · compound Hanging Leg Raise expert · isolation Hanging Pike expert · compound Jackknife Sit-Up beginner · compound Janda Sit-Up beginner · isolation Leg Pull-In beginner · compound Oblique Crunches beginner · isolation Oblique Crunches - On The Floor beginner · isolation Plank beginner · isolation Reverse Crunch beginner · isolation Russian Twist intermediate · compound Seated Flat Bench Leg Pull-In beginner · compound Side Bridge beginner · core Side Jackknife beginner · compound Sit-Up beginner · isolation Spider Crawl beginner · compound Tuck Crunch beginner · isolation Wind Sprints beginner · compound

Want this generated fresh each session?

The free generator rebuilds a core workout every time, so you are not running the same five exercises for six months.

Build a free workout