Workouts · Strength

Core Foundations in 15

Brace, resist, and control: the quiet core work that makes every other lift and every long day better.

15 minbeginnerno equipmentstrengthlight
Why it works. Anti-extension and anti-rotation first — the core’s real job is resisting movement, not endless crunching.

Warm-up

Cat-camel spine circles on all fours — 30s
Slow standing torso rotations — 30s

The workout

  1. dead bug — 2 × 8 each side
    rest 30s
  2. plank — 2 × 30s
    rest 30s
  3. side plank — 2 × 25s each side
    rest 30s
  4. bicycle crunch — 2 × 20 reps
    rest 30s

Cool-down

Sphinx or cobra hold, easy back bend — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

Download on the App StoreOpen in the app