Body Beats

BodyBeats

Quick workout

Core & Stability

10 min
Core Stability

Target abs and stability with these moves. No equipment needed, just a bit of floor space.

Format: Do each exercise for 45 seconds, rest 15 seconds between exercises. Repeat the circuit once.

Bicycle Crunches

45 seconds

Lie on your back, hands behind your head, alternate bringing each elbow to the opposite knee in a pedaling motion.

Option: Slow it right down for more control, or hold a light dumbbell at your chest for extra resistance.

Step-by-step
1

Lie on your back with knees bent and hands lightly behind your head.

2

Lift your shoulders off the floor and engage your core.

3

Bring your right elbow toward your left knee while extending your right leg straight.

4

Switch sides in a smooth pedaling motion.

5

Keep your lower back pressed into the floor.

6

Breathe steadily and move with control.

Bicycle Crunches

  • Hits your entire core — abs, obliques and that deep stabilizing layer
  • Makes your midsection feel strong and connected
  • Fun pedaling motion that actually feels like play

Bicycle Crunches

Core

Move type

Strength Stability

Targets

Abs Obliques Hip flexors

Leg Raises

45 seconds

Lie flat, lift straight legs up to 90 degrees, then lower slowly without touching the floor.

Option: Place a light dumbbell between your feet for added challenge.

Step-by-step
1

Lie flat on your back with legs straight and arms by your sides.

2

Press your lower back into the floor.

3

Lift your straight legs up toward the ceiling.

4

Raise until your legs are at about 90 degrees.

5

Lower slowly with control, stopping just before your feet touch the floor.

6

Keep the movement smooth and core tight.

Leg Raises

  • Strengthens lower abs and hip flexors
  • Helps with that deep core connection
  • Feels controlled and focused

Leg Raises

Core

Move type

Strength Stability

Targets

Abs Hip flexors

Russian Twists

45 seconds

Sit with knees bent, lean back slightly, twist torso side to side.

Option: Hold a dumbbell or any weighted object for more resistance.

Step-by-step
1

Sit on the floor with knees bent and feet flat.

2

Lean back slightly while keeping your back straight.

3

Clasp your hands or hold a weight at your chest.

4

Twist your torso to one side.

5

Twist to the other side.

6

Keep your core engaged and movement controlled.

Russian Twists

  • Hits your obliques and rotational core strength
  • Great for twisting movements in sports and daily life
  • Feels like you’re wringing out tension

Russian Twists

Core

Move type

Strength Stability

Targets

Obliques Abs

Superman Holds

45 seconds

Lie face down, lift arms and legs off the ground, hold and squeeze your back muscles.

Option: Pulse up and down slowly instead of holding for a dynamic version.

Step-by-step
1

Lie face down with arms extended overhead.

2

Lift your arms, chest, and legs off the floor.

3

Squeeze your back and glutes.

4

Hold for the desired time while breathing steadily.

5

Lower slowly back to the floor.

6

Rest and repeat.

Superman Holds

  • Strengthens the entire back side of your body
  • Counters all the forward hunching we do
  • Makes you feel tall and powerful

Superman Holds

Core

Move type

Strength Stability

Targets

Lower back Glutes Back

Bird-Dog

45 seconds

On all fours, slowly extend opposite arm and leg while keeping hips level and back flat. Hold briefly.

Option: Smaller range if balance is new.

Step-by-step
1

Start on all fours with hands under shoulders and knees under hips.

2

Brace your core and keep your back flat.

3

Slowly extend one arm forward and the opposite leg back.

4

Keep hips level and back flat.

5

Hold briefly then return to start.

6

Alternate sides with smooth control.

Bird-Dog

  • Builds core stability and coordination
  • Strengthens the back and improves posture
  • Super gentle way to train balance and control

Bird-Dog

Core

Move type

Stability Mobility

Targets

Lower back Coordination Balance

Take an extra 30 seconds between rounds if you need it.

Back to home

Always exercise with good form and listen to your body. If you have any medical conditions, injuries, or concerns, please consult your doctor before starting any exercise programme.