You don’t need a gym membership or fancy equipment to build a strong and stable core. Here are three effective bodyweight exercises that target your entire core:

1. Plank: The plank is a classic exercise that engages your abdominal muscles, lower back, and stabilizing muscles. Start by getting into a push-up position with your hands directly under your shoulders. Engage your core and keep your body in a straight line from head to toe. Hold this position for as long as you can while maintaining proper form. Aim to gradually increase your time as your core strength improves.

2. Mountain Climbers: Mountain climbers are a dynamic exercise that targets your abs, obliques, and hip flexors. Begin in a high plank position with your hands shoulder-width apart. Drive your right knee towards your chest, then quickly switch legs, bringing your left knee towards your chest while extending your right leg back. Continue alternating between legs in a running motion. Perform this exercise at a controlled and challenging pace for 30 to 60 seconds.

3. Bicycle Crunches: Bicycle crunches are a fantastic exercise for targeting your abs and obliques. Lie flat on your back with your hands lightly touching the sides of your head. Lift your shoulder blades off the ground and bring your right elbow towards your left knee while simultaneously extending your right leg. Repeat on the opposite side, bringing your left elbow towards your right knee while extending your left leg. Continue alternating sides in a smooth and controlled motion. Aim for 10 to 15 repetitions on each side.

Perform these exercises as a circuit, completing one set of each exercise back to back with minimal rest in between. Rest for one minute at the end of the circuit, and then repeat the circuit two to three more times.

Remember to focus on proper form and engage your core throughout each exercise. Keep your movements controlled and avoid rushing through the exercises. As your core strength improves, you can increase the intensity by adding more time or repetitions to each exercise.

These bodyweight exercises offer a challenging and effective way to strengthen your entire core without the need for any gym equipment. Incorporate them into your regular workout routine two to three times a week, and you’ll be on your way to a stronger and more stable core.