A 15-Minute No-Equipment Core Workout You Can Do at Home

   

     If you're short on time and equipment, you can still get a great core workout in at home. Fortunately, there are plenty of ways to do so, and below you'll find a routine designed by TruFusion trainer Alyssa West that targets all the muscles in your midsection, including the obliques, rectus abdominis, transverse abdominis, and glutes. These muscles play a critical role in maintaining balance, good posture, and overall strength, making them important for everyday activities and fitness goals.

    The best part about this 15-minute workout is that you don't need any equipment; all you need is enough space to do a plank. While the focus is on your core, you'll also be working your shoulders and arms, making this a full-body workout. By strengthening your core, you'll have a solid foundation for other fitness pursuits and be better able to perform everyday movements with stability. So, next time you're pressed for time but still want to get a great workout in, try this no-equipment core routine and feel the benefits throughout your entire body.

    The Workout

Moves

• Plank to Dolphin
• Push-up
• Plank Tap
• Forearm Side Plank With Twist
• Bicycle Crunch
• Plank to Downward Dog
• Diamond Push-up
• Lateral Plank Walk
• Boat Pose

Directions

Perform each exercise for one minute, resting 30 seconds after each move.

If you get comfortable, you can swap that 30 seconds of rest for jogging in place, suggests West. Keep track of your reps, and try to squeeze in more every time you do the workout.

If you’re feeling up for it, you can do this workout twice for a total 30-minute workout.

Here’s how to do each move:

1. Plank to Dolphin

    Plank to Dolphin is a great warm-up for the shoulders, arms, and core. We want the shoulders warm for the push-ups to come.

• To begin, assume a forearm plank position with your forearms on the floor, elbows directly beneath your shoulders, hands facing forward, and legs extended behind you. Ensure that your core, glutes, and quads are engaged while tucking your tailbone. This is your starting point.
• Push through your forearms and raise your hips up and back, forming an inverted V shape with your body. Your head should now be situated between your shoulders.
• Pause briefly before gradually descending back into a forearm plank position.
• Repeat this pattern for one minute.

2. Push-Up

Push-ups work your abs, arms, and shoulders all at once, says West—win, win, win.

• Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
• Bend your elbows and lower your body to the floor. Drop to your knees if needed.
• Push through the palms of your hands to straighten your arms.
• Continue for 1 minute.

3. Plank Tap

"Adding shoulder taps to a plank increases the [core] work needed to maintain stability," says West. It also activates your shoulders, which take turns bearing weight.

• Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
• Tap your right hand to your left shoulder while engaging your core and glutes to keep your hips as still as possible so that they're not swaying from side to side.
• Do the same thing with your left hand to right shoulder.
• Continue alternating sides for 1 minute.
• To make this easier, try separating your legs a little more.

4. Forearm Side Plank With Twist

• Start in a forearm side plank by propping your body up on your left forearm, with your elbow stacked underneath your shoulder and your hand in front of your body. Extend your legs and stack your right foot on top of your left, and then squeeze your abs and glutes to lift your hips off the floor.
• Place your right arm behind your head, with your elbow bent and pointing up toward the ceiling. This is the starting position.
• Rotate your torso toward the floor, bringing your right elbow to meet your left hand. Don't let your hips drop—the movement should just come from your core.
• Then, reverse the movement to return to the starting position.
• Continue for 1 minute. Then repeat for 1 minute on the opposite side.

5. Bicycle Crunch

    "Bicycle crunches let the arms rest but create enormous work in the midsection by moving the upper body and lower body simultaneously," says West. "The emphasis is on bringing the opposite elbow and knee together while still maintaining a flat back on the floor."

• Lie faceup with your legs in tabletop position (knees bent 90 degrees and stacked over your hips). Place your hands behind your head, elbows bent and pointing out to the sides. Use your abs to curl your shoulders off the floor. This is the starting position.
• Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.
• Then, twist to bring your left elbow to your right knee, simultaneously straightening your left leg.
• Continue alternating sides for 1 minute. Go at a slow and steady pace so that you can really twist and feel your abs working.

6. Plank to Downward Dog Tap

"Shifting forward into a plank from Down Dog requires an immense amount of control and strength," says West.

• Start in a high plank with your wrists under your shoulders and your feet hip-width apart.
• Push your hips up and back to move into a Downward Dog with your heels reaching toward the floor.
• Keep your core tight and shift your weight forward to come back into a high plank.
• Continue for 1 minute.

7. Diamond Push-Up

Diamond push-ups make the back of your arms seriously work, while the push-up position (basically a moving plank) still challenges your core, says West.

• Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
• Walk your hands together so that your thumbs and forefingers form a triangle. This is the starting position.
• Bend your elbows to lower your chest toward the ground. Then, straighten your arms and push your body back up to the starting position. This is 1 rep.
• To make this easier, drop your knees to the ground. Just make sure to keep your core tight and your hips tucked in this position.
• Continue for 1 minute.

8. Lateral Plank Walk

• Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
• Take a step to the right starting with your right hand and right foot and following with your left hand and foot, maintaining a plank position as you move. This is 1 rep.
• Do a set amount of reps in one direction, and then repeat the same amount moving in the opposite direction.

9. Boat Pose

• Sit up straight with your legs bent, feet flat on the floor.
• Keeping your legs together, slowly lift them off the floor until they form a 45-degree angle to your torso. Engage your entire core, keep your back flat, and balance on your tailbone.
• You can keep your knees bent (as pictured) or straighten them out for more of a challenge.
• Reach your arms straight out in front of you, parallel to the floor. If you feel that you need some extra support, place your hands on the floor, underneath your hips.
• Hold here for 1 minute.