A strong core is essential for balance, posture, and protecting your back during everyday movements. These bodyweight exercises are simple but effective movements that target your abdominal muscles and surrounding stabilizers.

Equipment needed: A mat or soft surface

Definitions:

• Modification: An adjustment to make an exercise easier, safer, or better suited to your fitness level or physical needs.

• Rep: Short for repetition; one complete movement of an exercise.

• Set: A group of consecutive reps.

Safety Tips:

• Breathe through each movement – don’t hold your breath.

• Focus on form, not speed. Controlled movements are more effective and reduce injury risk.

• If you feel pain (not to be confused with muscle fatigue), stop the exercise and modify or skip it.

Plank (with modification)

• Reps: Hold for 20-30 seconds (longer if you’re able to)

• Sets: 3

Dead Bug

• Reps: Do for 30-60 seconds (longer if you’re able to)

• Sets: 3

Mountain Climber (with modification)

• Reps: Do for 30-60 seconds

• Sets: 3