Build Strength by Using Bodyweights: Core

Purpose: Bodyweight exercises may improve strength, joint mobility, and cardiovascular health.

Background

Please review the WavyFields topic “Build Strength by Using Bodyweights” for a detailed Background section about bodyweights.

Practice: These bodyweight exercises may help someone to build strength of the core muscles.

These bodyweight exercises work many more muscles than the muscle groups listed. The muscle group names that are listed next to each exercise are the main muscles that are emphasized by the exercise.

Classic Push Ups

Muscles: Pectorals, triceps, deltoids, shoulders, core.
Difficulty: 1-4.
Perform: Lie down on the stomach with feet together and hands directly below the shoulders. Slowly push up from this position. Then, slowly lower back down until the chest touches the ground.
Pointers: Throughout the movement, the body should remain in a straight line. The pelvis should not drop to the ground and the butt should not stick up in the air.
Decrease difficulty: Decrease difficulty by placing hands on an elevated surface such as a wall, counter top, or coffee table. The higher the surface that is pushed off from, the easier the exercise will be.
Increase difficulty: Increase difficulty by placing the feet on an elevated surface such as a book, coffee table, or couch. The higher the feet are elevated, the harder the exercise will be.
Variation: N/A.
Video Demonstration:

Wide Grip Push Ups

Muscles: Pectorals, shoulders, triceps, core.
Difficulty: 2-3.
Perform: Lie down on the stomach with feet together and hands farther than shoulder-width apart. Slowly push up from this position. Then, slowly lower back down until the chest touches the ground.
Pointers: Throughout the movement, the body should remain in a straight line. The pelvis should not drop to the ground and the butt should not stick up in the air.
Decrease difficulty: Decrease difficulty by placing hands on an elevated surface such as a wall, counter top, or coffee table. The higher the surface that is pushed off from, the easier the exercise will be.
Increase difficulty: Increase difficulty by placing feet on an elevated surface such as a book, coffee table, or couch. The higher the feet are elevated, the harder the exercise will be.
Variation: N/A.
Video Demonstration:

Narrow Grip Push Ups

Muscles: Triceps, pectorals, shoulders, core.
Difficulty: 2-4.
Perform: Lie down on the stomach with feet together and hands six inches apart. Slowly push up from this position. Then, slowly lower back down until the chest touches the ground.
Pointers: Throughout the movement, the body should remain in a straight line. The pelvis should not drop to the ground and the butt should not stick up in the air.
Decrease difficulty: Decrease difficulty by placing hands on an elevated surface such as a wall, counter top, or coffee table. The higher the surface that is pushed off from, the easier the exercise will be.
Increase difficulty: Increase difficulty by placing feet on an elevated surface such as a book, coffee table, or couch. The higher the feet are elevated, the harder the exercise will be.
Variation: N/A.
Video Demonstration:

Bouncing Push Ups

Muscles: Pectorals, triceps, deltoids, core.
Difficulty: 3.
Perform: Lie down on the stomach with feet together and hands directly below shoulders. Now, push up with enough explosive power so that the hands come off the ground at the top of the movement.
Pointers: Throughout the movement, the body should remain in a straight line. The pelvis should not drop to the ground and the butt should not stick up in the air.
Decrease difficulty: Decrease difficulty by placing the hands on an elevated surface such as a wall, counter top, or coffee table. The higher the surface that is pushed off from, the easier the exercise will be.
Increase difficulty: Increase difficulty by placing feet on an elevated surface such as a book, coffee table, or couch. The higher the feet are elevated, the harder the exercise will be.
Variation: N/A.
Video Demonstration:

Mountain Climber Push Ups

Muscles: Shoulders, abs, core.
Difficulty: 2.
Perform: Lie down on the stomach with feet together and hands directly below shoulders. Slowly push up from this position. Now, raise the right knee to the chest and then lower it back to the starting position. Then, raise the left knee to the chest and then lower it back to the starting position.
Pointers: N/A.
Decrease difficulty: N/A.
Increase difficulty: N/A.
Variation: N/A.
Video Demonstration:

Dive Bomber Push Ups

Muscles: Pectorals, triceps, deltoids, core.
Difficulty: 3-4.
Perform: Kneel on the ground with feet hip-width apart and place hands on the ground shoulder-width apart. Now, raise onto the toes and raise the hips as high as possible so that the body is in the shape of an inverted V. Next, keep the legs straight while the hips are lowered back towards the ground. Allow the arms to bend as the body is pushed forward and allow the chest to nearly graze the floor. Then, push the body forward until the arms are fully extended. At this point, the face should be looking forward and above the rest of the body. Hold this position and then reverse direction until back in the inverted V position.
Pointers: Keep the back flat, arms and legs straight, and knees unlocked.
Decrease difficulty: N/A.
Increase difficulty: N/A.
Variation: N/A.
Video Demonstration:

Superman T’s

Muscles: Rear deltoids, lower back.
Difficulty: 2-3.
Perform: Lie down on the stomach with arms straight out to either side and thumbs pointed up. Now, lift the shoulders and head off of the ground and raise the arms as high as they can go. Hold the arms at the top of the movement for three seconds while squeezing the shoulders. Then, slowly lower back to the starting position.
Pointers: Keep the wrists stacked above the elbows.
Decrease difficulty: N/A.
Increase difficulty: N/A.
Variation: N/A.
Video Demonstration:

Let Me Ins

Muscles: Lats, biceps, forearms, rear deltoids.
Difficulty: 1-4.
Perform: For this exercise, a sturdy object, such as a door, will be needed to support the weight of the body. Face the outer, side edge of an open door. Grab the doorknobs on each side with the hands. Place the feet on each side of the door with the heels directly aligned below the doorknobs. Bend at the knees and then lean back until the arms are straight. Keep the spine straight and thighs locked at a 90-degree angle as the chest is pulled forward until it touches the outer, side edge of the door. Squeeze the shoulder blades together and then lower the body back down slowly.
Pointers: N/A.
Decrease difficulty: N/A.
Increase difficulty: Increase difficulty by placing feet on an elevated surface.
Variation: Holding onto the outer edge of the table with a wider grip will put more emphasis on the lats. Holding onto the outer edge of the table with a narrower grip will put more emphasis on the biceps.
Video Demonstration:

Inverted Row Pull Ups

Muscles: Lats, biceps, forearms, rear deltoids.
Difficulty: 2-4.
Perform: For this exercise, a sturdy object, such as a table, will be needed to support the weight of the body. Lie on the back underneath the table with the chest directly underneath the outer edge of the table. The outer edge of the table should be about arm’s length above the body. Keep the hands shoulder-width apart and reach up to grab the surface with palms facing the feet. Pull the chest to the surface and squeeze the shoulder blades together. Only the heels should remain on the ground. Slowly lower the body back down to the starting position.
Pointers: N/A.
Decrease difficulty: N/A.
Increase difficulty: Increase difficulty by placing feet on an elevated surface.
Variation: Holding onto the outer edge of the table with a wider grip will put more emphasis on the lats. Holding onto the outer edge of the table with a narrower grip will put more emphasis on the biceps.
Video Demonstration:

Pull Ups

Muscles: Lats, biceps, forearms.
Difficulty: 2-4.
Perform: For this exercise, a sturdy object, such as a pull-up bar or top of a door, will be needed to support the weight of the body. For this practice, a door will be used as an example. Place a towel or door stop under the door to prevent it from swinging shut. Then, place a towel on the top of the door to serve as a cushion for the hands. Now, grab the top of the door while keeping the hands shoulder-width apart. Bend the knees and allow the body to hang along the door. Then, pull the body up until the chin is over the top of the door. Lower the body down slowly until the elbows are straight.
Pointers: N/A.
Decrease difficulty: Decrease difficulty by standing on a chair with knees bent and use the legs to slightly assist the action of pulling the body up.
Increase difficulty: Increase difficulty by pulling the body up until the sternum is over the top of the door.
Variation: Holding the top of the door with a wider grip will put more emphasis on the lats. Holding the top of the door with a narrower grip will put more emphasis on the biceps.
Video Demonstration:

Good Mornings

Muscles: Glutes, hamstrings, lower back.
Difficulty: 1.
Perform: Stand with feet shoulder-width apart. Place hands behind the head. Keep the chest and butt out, shoulders back, and legs straight and bend at the waist. Bend over as far as possible. Tension should be felt in the back of the legs. Slowly return to the starting position.
Pointers: N/A.
Decrease difficulty: N/A.
Increase difficulty: N/A
Variation: N/A.
Video Demonstration:

Donkey Kicks

Muscles: Hamstrings, glutes, lower back.
Difficulty: 1.
Perform: Place hands and knees on the floor, about shoulder-width apart. Keep the back straight and knees bent at a 90-degree angle. Kick one leg straight back and up as high as possible, while keeping the hips in place. Hold the peak position for five seconds and then bring that leg back down to the starting position and switch legs.
Pointers: N/A.
Decrease difficulty: N/A.
Increase difficulty: N/A
Variation: N/A.
Video Demonstration:

Hip Extensions

Muscles: Glutes, hamstrings, lower back.
Difficulty: 2-3.
Perform: Lie down with the back on the floor and arms along the sides. Place heels on an elevated surface, such as a chair, and bend the knees at a 90 degree angle. Now, use only the legs to push the hips up towards the ceiling as high as possible. Hold the peak position for two seconds and squeeze the hamstrings and glutes. Then, slowly lower the hips back to the starting position.
Pointers: N/A.
Decrease difficulty: N/A.
Increase difficulty: N/A
Variation: N/A.
Video Demonstration:

Squats

Muscles: Quads, hamstrings, glutes, lower back, hip flexors.
Difficulty: 1-4.
Perform: Stand with feet shoulder-width apart. Keep the head up and eyes forward while bending at the knees. While bending towards the ground with the knees, keep the upper body slightly leaning forward until the shoulders are over the knees. Lower the body until the butt is a couple of inches from the floor. Use the heels and legs to help rise back to the starting position.
Pointers: Keep the toes pointing forward or slightly pointing out. Do not allow the knees to extend past the toes.
Decrease difficulty: Decrease difficulty by holding onto an object such as a chair that will help to support the weight of the body.
Increase difficulty: Increase difficulty by holding a heavy household item.
Variation: Placing the feet closer together will emphasize the muscles of the inner thighs. Placing the feet further than shoulder-width apart will emphasize the outer thighs.
Video Demonstration:

Box Jumps

Muscles: Quads, hamstrings, glutes, hip flexors, lower back, calves.
Difficulty: 1-4.
Perform: For this exercise, a sturdy object, such as a box, will be needed to support the weight of the body. Stand with feet shoulder-width apart and bend the knees until in a half squat position. Then, jump onto the box. Upon landing on the box, rise to a standing position and pause for a second before jumping back down.
Pointers: Do not let the knees collapse in or the back round over during the jump or the landing.
Decrease difficulty: Decrease difficulty by using a lower object to jump onto.
Increase difficulty: Increase difficulty by using a higher object to jump onto.
Variation: N/A.
Video Demonstration:

Standing Knee Raises

Muscles: Abs.
Difficulty: 1.
Perform: Stand with feet slightly apart and knees slightly bent. Raise one knee as high as possible and hold this position for three seconds. Slowly lower the leg back to the ground and then switch legs.
Pointers: N/A.
Decrease difficulty: N/A.
Increase difficulty: N/A.
Variation: N/A.
Video Demonstration:

Beach Scissors

Muscles: Hip flexors, obliques.
Difficulty: 1-3.
Perform: Lie on the right side of the body and use the right elbow to prop the body up. Raise the left leg as high as possible while keeping the body in line from the head down to the foot. Hold the leg at the peak height for three seconds and then return to the starting position. Then, switch sides.
Pointers: N/A.
Decrease difficulty: Decrease difficulty by keeping the side of the body on the ground instead of using the elbow to prop the body up.
Increase difficulty: N/A.
Variation: N/A.
Video Demonstration:

Lying Side Hip Raises

Muscles: Obliques, intercostals.
Difficulty: 3.
Perform: Lie on the right side of the body and place the right elbow directly underneath the right shoulder with the forearm and palm facing down. Place the left foot on top of the right foot. Raise the pelvis and keep the body in a straight line from the head to the heels. Slowly lower the right hip back down to the ground. Then, switch sides.
Pointers: N/A.
Decrease difficulty: N/A.
Increase difficulty: N/A.
Variation: N/A.
Video Demonstration:

Crunches

Muscles: Upper abs.
Difficulty: 1.
Perform: Lie on the back with knees bent. Place hands under the head. Lift the chest towards the knees, keeping the lower back on the floor. Slowly lower the body back down.
Pointers: Do not push on the head.
Decrease difficulty: N/A
Increase difficulty: N/A.
Variation: Side crunches can be done by twisting to the right side or to the left side so that the left elbow touches the right knee and the right elbow touches the left knee.
Video Demonstration:

Leg Raises

Muscles: Lower abs, hip flexors.
Difficulty: 1-2.
Perform: Lie on the back with the legs together and straight. Place hands along the sides and keep the head relaxed on the ground. Now, raise both legs six inches off of the ground. Then, raise both legs until they are at a 45-degree angle. Hold this position for two seconds and then slowly lower both legs to the ground.
Pointers: Keep the knees slightly bent throughout the exercise.
Decrease difficulty: N/A.
Increase difficulty: N/A.
Variation: Raise the legs to a 90-degree angle.
Video Demonstration:

Flutter Kicks

Muscles: Lower abs, hip flexors.
Difficulty: 2.
Perform: Lie on the back with both legs together and straight. Place hands along the sides and keep the head relaxed on the ground. Now, raise both legs six inches off of the ground. Next, raise one leg about three feet and then lower it back down slowly until both legs are even. Then, switch legs.
Pointers: Keep the back against the floor.
Decrease difficulty: N/A.
Increase difficulty: N/A.
Variation: Both legs can be moved up and down quickly or laterally over each other.
Video Demonstration:

Bicycle Crunches

Muscles: Lower abs, intercostals, and obliques.
Difficulty: 2.
Perform: Lie on the back with legs together and straight. Place hands beneath the head and keep the elbows in line with the shoulders. Raise both legs about six inches off of the ground. Now, bring the right knee towards the chest as the left elbow twists towards it. As the right leg is brought back to the starting position, bring the left knee towards the chest and twist the right elbow towards it.
Pointers: Keep the shoulders off of the floor. Keep the abs tight and engaged. Fully extend each leg on the way down.
Decrease difficulty: N/A.
Increase difficulty: N/A.
Variation: N/A.
Video Demonstration:

V Sit Ups

Muscles: Lower abs, hip flexors.
Difficulty: 2.
Perform: Lie on the back with legs together and straight. Rest both arms on the ground straight over the head with palms facing each other. Now, raise both legs and then raise the body by engaging the abs as the arms are brought towards the feet until the elbows are in line with the knees. Keep the abs engaged and slowly lower the body back to the starting position.
Pointers: Go slowly, engage the abs, and do not thrust the body upwards.
Decrease difficulty: N/A.
Increase difficulty: N/A.
Variation: N/A.
Video Demonstration:

Swimmers

Muscles: Glutes, lower back.
Difficulty: 2.
Perform: Lie on the stomach with legs slightly apart and straight. Rest the arms on the ground straight ahead with palms on the ground. Keep the head and neck in a neutral position. Then, raise the right leg and the left arm as high as possible. Hold the peak height for three seconds and then slowly lower the right leg and left arm. Then, raise the left leg and right arm as high as possible and hold the peak height for three seconds.
Pointers: During the movements, only the stomach should be touching the ground.
Decrease difficulty: N/A.
Increase difficulty: N/A.
Variation: N/A.
Video Demonstration:

Supermans

Muscles: Glutes, lower back.
Difficulty: 3.
Perform: Lie on the stomach with legs slightly apart and straight. Rest both arms on the ground straight ahead with palms on the ground. Keep the head and neck in a neutral position. Then, raise both of the legs and both of the arms as high as possible. Hold the peak height for three seconds and then lower slowly.
Pointers: During the movements, only the torso and pelvis should be touching the ground.
Decrease difficulty: N/A.
Increase difficulty: N/A.
Variation: This exercise can be done with arms straight out to both sides.
Video Demonstration:

Planks

Muscles: Abs, lower back, glutes, hip flexors.
Difficulty: 2.
Perform: Lie on the stomach with legs slightly apart and straight. Rest the forearms on the ground in front of the body with elbows directly beneath the shoulders and palms facing each other or flat on the floor. Keep the head and neck in a neutral position. Raise the body and hold for as long as possible.
Pointers: Keep the pelvis down and the body in a straight line from the head to the heels.
Decrease difficulty: N/A.
Increase difficulty: N/A.
Variation: Instead of resting on the forearms, hold the body in the top of a push up position. This variation will put more emphasis on the shoulders, triceps, and pecs.
Video Demonstration:

Resources: Below are additional resources that may help someone to build strength by using bodyweights.

Books

You Are Your Own Gym: The Bible of Bodyweight Exercises by Mark Lauren and Joshua Clark

Websites

The website of Mark Lauren, containing paid courses and free bodyweight videos

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