11 Bodyweight Exercises That Strengthen Your Core Better Than Sit-Ups

Sit-ups are one of the most basic forms of core exercise. However, they’re not the gold standard for safely and effectively strengthening your abdominal muscles. There are many other functional exercises that target and strengthen your full core.

This exercise is excellent for engaging the deep core muscles, according to Mallory Fox, DHSc, MS, NASM-CPT, CWC, a NASM master trainer and certified wellness coach. “It helps improve core stability and coordination by requiring you to maintain a neutral spine while moving your limbs. It’s great for beginners and those looking to enhance their core control.”

Here’s how to do it:

1. Lie on the mat with your arms extended straight up. 
2. Bend your hips and knees 90 degrees, lifting your feet from the ground.
3. Reach your left arm backward, over your head, and toward the floor as you simultaneously extend your right knee and hip, reaching your right heel toward the floor.
4. Return to the starting position and do the same motion with the other arm and leg.
5. Repeat for 10 reps on each side.

This move is a staple in gymnastics and is fantastic for building core strength and endurance, says Fox. “It targets the entire core, including the rectus abdominis and obliques, while also engaging the hip flexors. The key is to maintain a tight, hollow position without arching the lower back, which requires a good deal of core stability and control.”

Here’s how to do it:

1. Lie down on the floor, legs extended, arms by your sides.
2. Raise your legs 2-3 inches above the floor while keeping the lower back on the floor. 
3. Raise your head 1-2 inches off the floor and extend your arms overhead and behind you.
4. Hold for as long as possible before lowering the legs and shoulders to the floor. 

The farmer’s carry is a functional exercise that is great for strengthening your core, according to Lauren Geisbert, DPT, a physical therapist at The Centers for Advanced Orthopaedics (CAO). “[This] is a movement where you add weight to one or both hands, like carrying in the groceries, and is best when done with the weight in one hand, requiring the obliques to work isometrically on the opposite side.”

Here’s how to do it:

1. Squat down and pick up a weight in each hand.
2. Engage your core and pull your shoulder blades down and back. 
3. Stand up and return to an upright posture.
4. Begin walking, keeping your head up, shoulders back, and core engaged.
5. Continue walking for your desired time or distance.

The plank is the foundation of core stability, according to Terry Tateossian, an ISSA-certified personal trainer and nutritionist, and the Founder of THOR: The House of Rose. “Planks hit everything—front, sides, and even your glutes and shoulders. Try plank variations such as shoulder taps and leg lifts to get more bang for your buck.”

Here’s how to do it:

1. Begin face down with your forearms and toes on the floor. 
2. Keep your elbows directly under your shoulders.
3. Engage your core and keep your torso straight and rigid. 
4. Make sure your body is in a straight line from your ears to your toes, with no sagging or bending.
5. Hold for as long as you can.

According to Fox, this is a dynamic exercise that targets the rectus abdominis and obliques. “It also engages the hip flexors and requires coordination, making it a comprehensive core workout,” she said.

Here’s how to do it:

1. Hold your head gently with your hands. 
2. Raise your knees to about a 90-degree angle, lifting your feet from the floor.
3. Go through a bicycle pedal motion, bringing one knee toward your armpit while straightening the other leg. 
4. Keep both legs elevated higher than your hips.
5. Rotate your body so you can touch your elbow to the opposite knee as it comes up.
6. Repeat on each side, completing 10 reps each.

This exercise enhances core stability and balance by engaging the lower back, glutes, and shoulders. “It’s particularly useful for improving posture and is often recommended for those with lower back pain,” said Fox.

Here’s how to do it:

1. Start on your hands and knees.
2. Point one arm out straight in front and extend the opposite leg behind you, forming a straight line and keeping your abs engaged.
3. Hold for a few seconds, then return to your hands and knees.
4. Switch to the other side.
5. Aim to complete five reps on each side or 10 reps total. 

While not a classic “core” move, Tateossian says it is an important one. “Weak glutes equal a weak core. This exercise activates your posterior chain and supports the lower back. It also helps reduce low back pain and improves hip mobility,” she said.

Here’s how to do it:

1. Place your hands at your sides, bend your knees, and place your feet flat on the floor
2. Tighten your abs by pushing your low back into the ground.
3. Raise your hips and aim to create a straight line from your knees to your shoulders.
4. Hold for 20-30 seconds.
5. Return to the starting position and repeat for 10 reps.

This is a dynamic, full-body exercise that elevates the heart rate while engaging the core, shoulders, and legs. “It’s great for building endurance and core stability, making it a popular choice in high-intensity interval training (HIIT),” said Fox.

Here’s how to do it:

1. Get into the plank position.
2. Keep your hands shoulder-width apart, back flat, and abs engaged.
3. Pull your knee into your chest.
4. Alternate legs, pulling one knee out and bringing the other knee in.
5. Complete 10 reps with each knee.

This exercise targets the lower part of the rectus abdominis and is effective for those looking to strengthen the lower abs. “It’s important to perform this move with control to avoid straining the lower back,” said Fox.

Here’s how to do it:

1. Bend your legs at the knee and brace your abs to slowly raise your legs. 
2. Keep your knees directly over your hips and your lower legs parallel to the floor (bent 90 degrees).
3. Contract your abs as you exhale to curl your hips and knees toward your chest. 
4. Make sure only your hips come off the mat as you curl.
5. Hold when you cannot curl without your back coming off the mat.
6. Return to the starting position and repeat for 10 reps.

This exercise targets the lower back, glutes, and shoulders, complementing core workouts by strengthening the posterior chain. “It’s crucial for maintaining a balanced core and preventing lower back pain. It is one of my personal favorites for a strong back. If this move is too difficult, it can be regressed to a cobra,” said Fox.

Here’s how to do it:

1. Lie on your stomach.
2. Extend your arms in front of you and stretch your legs behind you. 
3. Raise your arms and legs off the ground a few inches.
4. Hold for a few seconds, and then lower.
5. Repeat 10 times.

This exercise is often performed in a side plank position. “Hip dips target the obliques and help improve lateral core stability. They are excellent for enhancing balance and coordination,” said Fox.

Here’s how to do it:

1. Begin in the standard plank position.
2. Rotate your hips to one side and attempt to touch the floor. 
3. Rotate the hips to the opposite side and attempt to touch the floor.
4. Do 10 reps on each side.

Whether you’re standing, walking, running, or turning in bed, your core muscles are activated and working. Here are some other tips for smarter core training:

• Remember, your core is more than abs: According to Geisbert, you can compare your midsection to a box. There is a front, back, sides, top, and bottom. “When thinking of a complete approach to core training, make sure you work each side of that box,” she said.
• Focus on form: Proper form is crucial to effectively engage the core muscles, said Fox. Make sure you can maintain proper form when performing an exercise. Otherwise, you risk getting injured.
• Keep your core engaged: Prioritize core exercises where you hold the contraction for a longer period of time instead of performing a repetitive activity. “Your core needs to be able to be on all the time because they are marathon muscles. If you don’t have stability in your core before you lift your arms or move your legs you are at a higher risk for injury,” said Geisbert.
• Progress gradually: Increase the difficulty of your exercises by increasing duration, incorporating instability, or even adding resistance as your core strength improves, suggested Fox.
• Prioritize function over aesthetics: While having a toned midsection is often a goal for many, it’s crucial to focus on the functional benefits of core training. “A strong core enhances overall stability, improves posture, and supports efficient movement patterns in daily activities and sports,” said Fox.