This basic workout includes just 4 moves and requires no equipment [Beuzz]

<\/div><\/div>“],”filter”:{“nextExceptions”:”img, blockquote, div”,”nextContainsExceptions”:”img, blockquote, a.btn, ao-button”},” renderIntial”:true,”wordCount”:350 }”>

You probably know that maintaining a strong core is important for your overall health and fitness. But finding the time and resources to build that necessary strength can be difficult, especially if you’re constantly on the go or don’t have access to a gym.

And no, core workouts aren’t about a six-pack. A strong core can improve your posture, balance and stability. It can also prevent back pain and injury, allowing you to run, climb and cycle as much as you want.

Best of all, you don’t need heavy weights or fancy equipment to achieve these goals, just your own body weight. Plus, basic no-equipment workouts can be tailored to your fitness needs and goals. Each of these exercises has a modification option, in addition to the full version of the movement. Whichever option you practice, each exercise will help you work all aspects of your core, including your obliques and spinal erectors.

Basic training without equipment

(Photo: Courtesy of Joslynn Peterson)

Woman Demonstrates Kneeling Side Plank For Core Workout — (Photo: Courtesy of Joslynn Peterson)

1. Side plank or kneeling side plank

What he does: Works your obliques and your shoulder girdle.

How to do: Start by lying on your side. Place your forearm on the floor, elbow aligned with your shoulder. Your forearm and biceps should form a 90 degree angle. Stabilize your shoulders by tucking your shoulder blade down and away from your ears.

To move into side plank, stack your legs on top of each other, pressing the bottom side of your bottom foot into the floor. Lift your hips.

For the kneeling side plank, create a 90 degree angle with your quads and calves, stacking the top half of your legs on top of each other. Make sure your knees are in line with your hips and lift your hips.

Volume: Hold this position for 15 to 30 seconds, repeating it on both sides of your body. Perform two to four repetitions, resting for 30 seconds between sets.

Woman Shows Off Alternating Supermans For Basic Training — (Photo: Courtesy of Joslynn Peterson)

Woman Shows Elbows Bent Superman For Core Workout — (Photo: Courtesy of Joslynn Peterson)

2. Superman Alternating or Superman Bend Elbows

What he does: Works your erector spinae (part of your trunk and core), as well as your glutes and hamstrings. It also helps improve your posture and prevent back pain.

How to do: Lie on your stomach with your arms straight above your head and your legs fully extended. While looking at the floor, lift your opposite arm and leg off the floor. Engage your core, lower back and glutes. Hold this lift for three seconds at the top, before switching to the other arm and leg.

If you have issues with shoulder mobility or range of motion, practice an Elbow Bent Superman, which works the same muscle groups as the previous exercise. Start in the same position as the alternating Superman, with your stomach on the ground and your legs and arms straight. Bend your elbows to 90 degrees. Lift your arms and legs off the floor. Hold this position for a few seconds before lowering.

Volume: Go through this exercise for 30 to 60 seconds. Perform two to four sets, resting for 30 to 45 seconds between sets.

A Woman Demonstrates A Hollow Grip During A Basic Workout — (Photo: Courtesy of Joslynn Peterson)

A Woman Demonstrates A Modified Hollow Grip During A Core Workout — (Photo: Courtesy of Joslynn Peterson)

3. Hollow socket or modified hollow socket

What he does: Works your external obliques, rectus abdominis, psoas and quads.

How to do: Start by lying on your back with your arms above your head and your legs stretched out in front of you. Lift your arms and legs off the floor, leaving your lower back and hips on the floor. Your body should resemble the shape of a banana. Hold this position for 30 seconds.

For the modified version, instead of straightening both legs, bend one knee and extend the other leg. Make sure you don’t feel any arch in your lower back.

While holding this exercise, remember to breathe. If you find yourself holding your breath, try the modified version.

Volume: Hold this exercise for 30 to 60 seconds before lowering. Repeat this two to four times, resting for 30 to 45 seconds between repetitions.

Woman Demonstrates Shoulder Taps During Core Workout — (Photo: Courtesy of Joslynn Peterson)

Woman Demonstrates Shoulder Taps On A Knee Board During A Core Workout — (Photo: Courtesy of Joslynn Peterson)

4. Plank Shoulder Taps or Kneeling Shoulder Taps

What he does: Works your whole body, especially your shoulders, rectus abdominis, quadriceps, obliques and lower back. Helps with stability.

How to do: Start in a plank position with your feet shoulder-width apart and your hands directly below your shoulders. Engage your core and squeeze your glutes. Without rocking your hips, lift your left hand and tap your right shoulder. Lower it back to the ground. Raise your right hand to pat your left shoulder. Continue to go through this movement, alternating sides. To stabilize your hips during this exercise, pretend you have a glass of water on your back and try to move without spilling the water.

If your hips continue to rock, drop to your knees, maintaining the same vertical position in your arms and upper body.

Volume: Go through this exercise for 30 to 60 seconds. Perform two to four rounds, resting for 45 to 60 seconds between sets.