A strong core is necessary for balance, proper posture and stability. Strengthening your centre is a vital part of any training routine and can help you perform other exercises correctly and safely. 

You don't need a ton of equipment to get in an excellent core workout. This simple yet effective core workout requires no equipment and can be done practically anywhere. 

Complete 2 sets of each move for 50 seconds on, 10 seconds off.

Jackknife crunches

  • Begin laying on your back with your arms outstretched above your head and your legs extended
  • Keep your legs and arms extended as you simultaneously lift your hands towards your legs and your legs up towards your chest
  • Maintain a straight back as you lower your legs and arms back to the ground, stopping before your shoulders or feet touch the ground for one rep

Russian twists

  • Sit on the ground with your knees bent towards your chest and your feet slightly lifted off the floor
  • Clasp your hands together in front of your chest
  • Rotate your arms and torso to one side and pause momentarily before returning to centre for one rep
  • Be sure to keep your stomach pulled inward and the abdominals engaged throughout the duration of the movement


  • Lie facedown on the floor with your arms extended in front of your body and your legs extended behind your body
  • In one swift movement, engage your glutes and lower back to raise your arms, legs and chest off the floor
  • Hold for a few seconds before slowly returning to the starting position for one rep

Side hip raises - both sides

  • Begin on your side with your forearms flat on the floor, your bottom elbow directly under your shoulder and both legs extended
  • Your feet can either be staggered for stability or stacked for more of a challenge
  • Engage your core and lift your hips off the floor, forming a straight line from your head to your feet
  • Pause at the top of this movement before lowering your hips back down to the starting position for one rep

Windshield wipers

  • Lay on your back with your legs raised straight above your hips
  • Hold a dumbbell in each hand and extend your arms upward, so that your wrists are stacked over your shoulders
  • Rotate through your torso, bringing your legs to one side, stopping just before touching the floor
  • Repeat on the other side for one rep


  • Begin lying face up on a mat with your legs extended and your hands placed gently under your lower back
  • Draw your belly button towards your spine, exhale and lift your legs slightly off the ground
  • Flutter your feet quickly without touching the floor for a designated amount of time 


  • Start with your elbows stacked directly under your shoulders and your forearms planted securely on the floor about shoulder-width apart
  • With your feet hip-distance apart, push your toes into the floor and squeeze your glutes to help stabilize your body
  • Keep your neck, head and spine in a neutral position by looking at a spot on the floor about a foot in front of your hands
  • Breathe deeply


  • Begin laying on the floor face up with your legs extended and raised off the floor 
  • Clasp your hands in front of your chest and engage your core to lift your torso off the floor
  • Maintain a flat back as you scissor your legs open and closed continuously for the recommended amount of reps