Overview#
You don’t need a gym membership or abs of steel to start building a stronger core. This quick floor-friendly circuit works on most surfaces—even carpet.
- Time: ~8–10 minutes
- Equipment: None
- Intensity: Beginner-friendly
- Focus: Core stability and strength
Warm-Up (2 Minutes)#
- March in place or pace around your space (1 min)
- Standing torso twists (30 sec)
- Arm reaches overhead + side stretch (30 sec)
Main Circuit (Repeat 2–3x)#
- 10 slow-tempo crunches
- 10 glute bridges
- 15-second hollow hold
- 10 bird dogs (5 per side)
- 30-second side plank (15 sec per side)
Rest 30–60 seconds between rounds.
Cool-Down (1–2 Minutes)#
- Seated forward fold (30 sec)
- Supine twist (30 sec per side)
Notes#
- Keep your movements slow and intentional. This is about control, not speed.
- If your floor is hard, lay down a folded towel or blanket.
Optional Upgrades#
- Add light ankle weights for bird dogs
- Extend plank holds each week
- Try it daily for 7 days as a micro-challenge
