Best Core Workouts at Home

Learn the Best Core Workouts at Home with No Equipment Needed!

We will provide three of the best core workouts at home for you here. You can determine whether you'd like to start at level 1, 2 or 3!

Level 1 Core Workout

This core workout is great if you are just getting started with core work, if you have had a break from working your core, or if you have been recently injured and you're working your way back. Be sure you're able to do all the moves without pain. You can follow the workout below and be sure to repeat it for a total of 2-3 rounds.

Here is a summary of the Level 1 Core Circuit

  1. Bird Dog - approximately 10 reps each side
  2. Bent Knee Side Plank - hold as long as you can up to 1 minute
  3. Superman Lifts - approximately 15 reps

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Level 2 Core Circuit

This workout will be great if you are used to working your core and you would like something a bit more challenging. If you're not sure, do a run-through of level 1 to decide if you're ready for level 2.  You can follow the workout below and be sure to repeat it for a total of 2-3 rounds.

1. Facedown Plank hold

You can hold this for up to 2 minutes. If you're able to do 2 minutes no problem, you're probably ready for the level 3 core workout! Be sure that you don't let your lower back sag, and that your hips are held flat with the rest of your body.

2. Glute Bridge (foam roller optional - you can also squeeze a pillow between knees)

Side Plank Hip Dip

You can perform 10-20 of these. Be prepared for one side to feel much harder than the other! Be sure to keep your hips pressed forward so that your body is in one straight line and your hips are not sticking back.

Here is a summary of the Level 2 Core Circuit

  1. Facedown Plank Hold - up to 2 minutes
  2. Glute Bridge - up to 25 reps
  3. Side Plank Hip Dip - up to 25 reps

Level 3 Core Circuit

This workout is best for advanced exercisers. If you're not sure, do a run-through of level 2 to decide if you're ready for level 3.  You can follow the workout below and be sure to repeat it for a total of 2-3 rounds.

Bicycles for Abs

Perform approximately 15 on each side. The slower you do them, the harder they are as you are not using momentum when you go slow.

Side Plank Leg Lift Balance on Hand

Perform 15-20 leg lifts. Be sure to keep your hips pressing forward so that you body is held straight without you butt sticking back.

Reverse Plank 

Hold each side for 5 seconds and repeat 3-5 times for one set.

Here is a summary of your Level 3 Core Circuit

  1. Facedown Plank Hold - up to 2 minutes
  2. Glute Bridge squeezing something - up to 25
  3. Side Plank Hip Dip - up to 25

I hope you were able to find a core circuit that worked for your needs! Whether you're a beginner or an advanced workout person, or somewhere in between...hopefully you have found the best core workouts at home for you!


We have in-person or video call trainers ready to help you further!

best core workouts at homeGina is the trainer who created all of these best core workouts at home for you.

If you're like to learn more from our trainers on how to maximize the time you spend working out at home, check out Our Programs.

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