15-Set Home Workout For Core Strength & Stability
Looking for an effective home workout that targets your core and requires zero equipment? This 15-set routine focuses primarily on abdominal and core exercises that will help you build strength and stability from the comfort of your own home.
Complete Workout Breakdown
This comprehensive workout combines various core exercises to engage all areas of your midsection. Follow the sets as described below, taking short rest periods between each exercise.
The 15-Set Core Circuit
- Sit-ups: 20 repetitions
Focus on engaging your core throughout the movement, keeping your feet firmly planted on the floor. - Side Bridges (Left): 20 repetitions
Lie on your left side with your elbow directly beneath your shoulder and lift your hips off the ground. - Side Bridges (Right): 20 repetitions
Switch to your right side and repeat the same movement pattern. - Abdominal Crunches: 30 repetitions
Keep your lower back pressed into the floor as you engage your upper abdominals. - Bicycle Crunches: 24 repetitions (12 each side)
This exercise is performed twice in the circuit to really target those obliques. - Bicycle Crunches (second set): 24 repetitions (12 each side)
- Side Plank (Right): 20 seconds
Hold a straight-body position while supported on your right elbow and foot. - Push-up with Rotation: 24 repetitions (12 each side)
Perform a standard push-up, then rotate your upper body while extending one arm toward the ceiling. - Russian Twist: 48 repetitions (24 each side)
Sit with your knees bent and heels on the floor, rotating your torso from side to side. - Abdominal Crunches (additional sets): 28 repetitions
This exercise appears multiple times to really fatigue the abdominal muscles. - Glute Bridge: 30 repetitions
Lying on your back, press through your heels to lift your hips toward the ceiling. - Glute Bridge (second set): 30 repetitions
- Glute Bridge (third set): 30-40 repetitions
The final set of bridges pushes your glute and core endurance to the limit. - Heel Touches: 34 repetitions (17 each side)
Lie on your back with knees bent and reach alternately toward each heel. - Mountain Climbers: 30 repetitions (15 each side)
In a plank position, bring alternate knees toward your chest in a running motion.
Finishing Touch
Complete your workout with a 30-second cobra stretch to relieve tension in your abdominal muscles and lower back.
Benefits of This Home Workout
This workout offers several advantages:
- Requires no equipment
- Can be completed in under 30 minutes
- Targets all areas of the core including rectus abdominis, obliques, and lower back
- Incorporates functional movements that improve everyday strength
- Helps build endurance in your core muscles
How to Incorporate This Workout
For best results, perform this 15-set core workout 2-3 times per week, allowing at least 48 hours between sessions to give your abdominal muscles time to recover. Combine with other strength training and cardiovascular exercise for a well-rounded fitness program.
Remember to maintain proper form throughout each exercise and modify as needed based on your current fitness level. As you get stronger, you can increase the number of repetitions or add resistance to continue challenging your muscles.
