Sit-ups are often hailed as one of the best exercises for building a stronger core, but they’re not the only option. If you’re unable to perform one or just need some variety, there are other beginner-friendly exercises to build a stronger midsection.
Fitness coach Lindsey Bromgren has put together a 10-move core workout without a single sit-up. Featuring exercises like the plank and glute bridge, along with beginner-friendly modifications, Bromgen’s bodyweight routine helps you build core strength effectively, whatever level you’re at.
How to do the 10-minute, 10-move core workout
This 10-move workout can be completed in 10 minutes. Bomgren recommends completing each move for 40 seconds, followed by 20 seconds of rest.
The moves are:
- Plank
- Dead bug
- Half crunch
- Glute bridge
- Glute bridge march
- Alternating leg lower
- Bicycle crunch
- Seated twist
- Side plank (left)
- Side plank (right)
If you’re new to any of these exercises, watch Bromgren's demonstrations and listen to her cues to help you master each move. Her workout partner Rachel Schaefers demonstrates the modifications.
What muscles make up your core?
"Our core muscles comprise all the muscles that run from our diaphragm to our pelvic floor and from our deep-lying back muscles to our abdominals," Emma Simarro, fitness coach and founder of Building Body Confidence says. "The muscles work like a cylinder all day, every time we breathe, and they work in unison with each other."
Simarro explains that your core muscles includes your pelvic floor, glutes, abdominals (including the transverse abdominis, rectus abdominis and obliques) and back (multifidus, erector spinae and quadratus lumborum).
"The exercises in the video target all of these muscle groups, which is optimal for our quality of movement and ideal for beginners to strengthen their core in a balanced way," the expert adds.
