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The 10 Hardest Core Exercises With No Equipment

Training at home can be hard for people who can do advanced challenging training. Finding exercises challenging enough to create an adaptation or that make training fun enough to be motivating is almost impossible. We’re here to help, here are 10 very challenging core exercise you can do without equipment.

3 min read
In This Resource

The 10 Hardest Core Exercises With No Equipment

Alternating Tuck-Ups

Core
Trunk
Anterior Core
Coaching Tips

• Keep the knee moving towards the chest bent
• Do not use any momentum
• Find a tight core before starting the exercise.

Volume
Beginner5 Reps3 Sets
Intermediate12 Reps4 Sets
Advanced18 Reps4 Sets

Bear Crawl with Lift Off

Core
Trunk
Resisting Rotation
Coaching Tips

• In the bear crawl position, lift opposite arm and leg off the floor for a second or so
• Alternate between side
• Try and reduce moveemnt as much as possible.

Volume
Beginner10s3 Sets
Intermediate18s4 Sets
Advanced26s4 Sets

Bird Dog from Bear Crawl Hold

Core
Trunk
Lumbar Stability
Coaching Tips

• Create a stable base in the bear crawl position
• Slowly lift opposite arms and legs.

Volume
Beginner3 Reps3 Sets
Intermediate6 Reps4 Sets
Advanced6 Reps4 Sets

Floor Tuck to Pike Presses

Core
Trunk
Anterior Core
Coaching Tips

• Start with the hands and knees on the floor and tension in the abdominals
• Lock the elbows and lift the hips towards the ceiling
• Keep the tip toes on the floor and attempt to straighten the legs.

Volume
Beginner6 Reps3 Sets
Intermediate8 Reps4 Sets
Advanced8 Reps4 Sets

L Crunch

Core
Trunk
Anterior Core
Coaching Tips

• Keep the legs straight throughout
• Bring the hands to the feet creating tension in the abdominals.

Volume
Beginner10 Reps3 Sets
Intermediate16 Reps4 Sets
Advanced22 Reps4 Sets

Lizard Crawl

Core
Trunk
Resisting Rotation
Coaching Tips

• Keep the body as close to the floor as possible
• Move fluidly, testing new ranges and positions.

Volume
Beginner5m3 Sets
Intermediate12m4 Sets
Advanced18m4 Sets

Seated Pike Lifts

Core
Trunk
Anterior Core
Coaching Tips

• Use your hands as a support
• Pull from the abdominals and hip flexors to lift the legs.

Volume
Beginner53 Sets
Intermediate84 Sets
Advanced84 Sets

Star Side Plank

Core
Trunk
Resisting Rotation
Coaching Tips

• Keep elbow underneath shoulder
• Lift one leg and hold
• Keep hips in line with shoulders.

Volume
Beginner10s3 Sets
Intermediate24s4 Sets
Advanced38s4 Sets

Single Arm Plank

Core
Trunk
Resisting Rotation
Coaching Tips

• Slowly transfer weight to one arm
• Keep hips high and in line with the shoulders.

Volume
Beginner10s3 Sets
Intermediate18s4 Sets
Advanced26s4 Sets

Inchworm to Hollow

Warmup
Trunk
Anterior Core
Coaching Tips

• Feet slightly wider than hips, slowly walk your hands out overhead as far as you can with control
• Take small steps with the hands.

Volume
Beginner3 Reps3 Sets
Intermediate4 Reps4 Sets
Advanced4 Reps4 Sets

Sample Hard Core Workout With No Equipment

Complete 3 rounds

1. Alternating Tuck-Ups

Complete 8 repetitions

2. Single Arm Plank

Hold for 30 seconds

3. Inchworm to Hollow

Complete 5 repetitions

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