25 Simple Powerful Core Workout Routine at Home in 2020

There were many instances where you have seen physically well-shaped models and their big-banner of top Gyms in your locality, and you always wonder whether you will ever have that kind of abs, back muscles, or huge arms.

The answer is -” A big No “.

Everyone wants to be that model, we all have always looked for core workout routine at home to get that kind of physique, but do we really push ourselves to that extreme limit?

Where we will get the desired result! “ I don’t’ think so “.

Our whole body works on different muscles which are really important for the overall strength of our body. You just can’t ignore one part of your body and neglect the other one.

You have to maintain all of them properly and by giving equal importance to all of them.

One body part which we most of the time neglect, is really important for the balance and flexibility of our body is the core, back muscles, and midsection.

This is the most important part of our body which needs extra care, no matter what age group you fall in.

Here we will discuss all the workouts which are really helpful for core muscles and also about the benefits of these exercises and all the problems related to core exercise will be discussed below.

But first, let’s try to understand what is core muscles.

Core Muscles

There are several different muscles functioning all together which form the core muscles. An important area of the core resides inside the belly part of our body.

Its main muscles are pelvic floor muscle, internal and external oblique muscles, rectus abdominis, erector spinae.

People always think that core muscles are abs and back but it consists of all the muscles that are attached to the spine, they are also called the ” Pillar “.

The core muscles are basically involved in every movement of the body which it makes.

Well, I am not here to give you all the medical explanations, but if you know all these things in long terms it’s probably going to benefit you.

Also Seehttps://www.health.harvard.edu/healthbeat/core-conditioning-its-not-just-about-abs

Types of Exercises


Plank is also known as isometric core strength exercise which is somewhat similar to a push-up, but in this exercise, we try to hold the same for as long our set demands.

This exercise can be slightly difficult for beginners. It is a great exercise for the core, creates enough tension in the abdomen section to give results quickly.


  • It’s similar to the regular push-up in which we lie down parallel to the floor, with our arms and feet touching the floor.
  • But here the difference is that we have to keep our hands to the ground with our elbows touching the floor.
  • Our toes touching the floor and we try to hold that position as long as our set demands.

Bicycle Crunch

This exercise is best for abs muscles, bicycle crunches creates so much tension while performing, that you will feel your abs are bulging out.

Its a exercise without equipment using our body weight to get the strong abdomen muscles. It also strengthen our side abdomen muscles which is very difficult to achieve.

core exercises for beginners


  • Lie down flat on the floor facing the fan, then take your arms behind your ears and hold your head from the side gently.
  • Then lift your right leg and bend the knee.
  • Now straighten your right leg about 45 degrees to the floor, push it towards your chest and try to touch it with your right elbow.
  • Repeat the same process with the left leg and continue the repetitions.

Side Bend

The super easy and very comfortable exercise which can be performed anywhere without any equipment. Great exercise for our back muscles and side abdomen muscles also.

It is one of the best core workout routines at home which you can find.


  • Stand with feet shoulder-width apart, with your right hand pointing upwards towards the sky.
  • Keep your left hand on your waist, then slowly bend your body towards the left side, and go as low as you can keeping your shape and back straight.
  • Then repeat the same process from the left hand.

Boat Pose

This exercise is also known as Paripurna Navasana as it is a form of Yoga. Great exercise for providing strength to your hip-flexors and abdomen muscles. If you have any kind back problems then consult your doctor first.


  • Lie down on the floor, and then lift your upper body i.e shoulders and back from the floor, and make 45 degrees angles with the floor.
  • Then lift your legs up and make sure they are straight, keep the body part below knee parallel to the floor, and lean slightly back.
  • And lift your palms slightly off the floor and try to hold this position. Repeat with the other leg.


One of the most common and slightly tough exercises performed by most of the instructors worldwide. This exercise mainly focuses on the abdomen section, and also gives strength to the back muscles.

Great exercise for the midsection, back and the oblique.

core workout routine at home


  • Lie down on the floor, squeeze your abdomen in and tighten your back muscles.
  • Put your hands behind your head, lift your legs, but keep your feet straight at the floor.
  • Now raise your shoulder and upper body slightly of the floor and make at least 45 degrees with the floor, hold it for few seconds.
  • Then go back to the same position and repeat this process.

Reverse Crunch

A basic core strengthening exercise which improves the muscles of the back, lower abs, spine, and hips. This exercise is somewhat similar to crunches but in this exercise, we pull our legs towards the chest.


  • Lie down on the floor, keep your back straight and lift your both legs up.
  • Bend your legs at the knee and make 90 degrees with the floor.
  • And bring your legs close to your chest, maintaining the same legs position.
  • While keeping your back straight and lifting slightly your hips and go back to the same position. Repeat the same process.

Also Seehttps://www.verywellfit.com/how-to-do-the-crunch-3498607


It is an exercise to strengthen the arms and chest muscles of the upper body, performed while lying parallel to the floor, and using both arms to lift the body up and down.

Push-up also focuses on the abdomen and back muscles.


  • First, lower your body and make your body parallel to the floor.
  • Then lift your body through all your fours i.e arms and feet, and hold your body.
  • After that go down with twisting your arms while your chest touching the floor.
  • Then again lift your body up to the same position and repeat the same process.


The superman is a bodyweight exercise that strengthens the lower back and tones glutes. This exercise is done while lying reverse on the floor with your back facing the ceiling.

Perfect exercise for our midsection also.


  • Lie down on the floor and keep your arms straight in front of you.
  • Now lift your legs and arms from the floor while keeping your core intact and hold this position for a few seconds.
  • Then come back to the starting position and repeat this process, do 10 repetitions.

The Bridge

This exercise strengthens the glutes muscles and hamstrings. It also help to strengthen the core, obliques, quadriceps muscles.


  • Lie down on your back and keep your hands close to your thighs.
  • Bend your knee while keeping your feet straight and touching the floor.
  • Now lift your hips and back upward with hands keeping on the floor. And hold it for few seconds.
  • Then go back to the starting position and do 10 repetitions.

Diamond push-up

The diamond push-up is one of the types of push-up, in which we join our both hands to form a diamond shape or form a triangle and try to lift our body, in the same way as we do in a regular push-up, that’s why this push-up is also known as triangle push-up.

This exercise also falls under the category of best core workout routine at home.


  • The method is just like a normal push-up, but there is a slight change in the position of arms. 
  • Which we keep very close to each other and form a diamond shape or triangle. 
  • Then from that position, we perform normal push-ups.
  • While performing this push-up your core is going to get involved so you have to keep your back straight.

V-Sit Pose

V-sit pose exercise is a great exercise for the lower and upper abs of the abdomen section of the body. It is a great exercise that targets the rectus abdominis, internal and external oblique.


  • Begin with a seated position on the floor and then lift your legs up making 45 degrees with the floor.
  • Extend your arms up to your shin while squeezing your core into your abdomen and hold that position for a few seconds.
  • Then repeat this step for 10 more repetitions.

Dead bug

This exercise is great for strengthening the core and good for those people who have back pains, as it gives strength to back muscles. It is also known as supine abdominal exercise.


  • Lie down on your back, lift your legs and bend knee making 90 degrees with the floor.
  • Point your arms straight into the air (towards the ceiling).
  • Now slower your opposite arm and leg towards the floor and come back to the same position.
  • repeat this with the other arm and leg. Do 10 repetitions.

Hanging knee raise

It is an isolation exercise in which our body hangs from a pull-up bar or any pole, chair if you have any at home or outside in your park. and we try to lift our legs towards our abdomen.

This exercise targets hip-flexors, abs, obliques.

advanced core exercises


  • Pull yourself up on the pull-up bar or put your arms on 2 chairs both sides. Make sure your arms or hands are tight in that position while holding the bar or chair.
  • Now try to lift your legs while bending it at knees and go up to your waist.
  • Then again repeat this process and do 10 repetitions.

Leg raise

The leg raise is a strength training exercise which targets the anterior hip flexors.


  • Lie on your back straight, on the floor.
  • Keep both legs very close to each other, while holding it straight. Start lifting them towards the ceiling.
  • While holding it straight make 90 degrees with the floor.
  • And come back to the original position and repeat this process.

Flutter kicks

Flutter kicks exercise works on the core, hip flexors, and lower rectus abdominal muscles. This is also best core exercises for back pain.


  • Lie on the floor, with back on the floor.
  • Now lift your left leg about 30 degrees up from the floor.
  • And at the same lift right leg slightly up at the hip height and hold this position for 4-5 seconds. Then switch position with right leg.
  • Do 10-15 repetitions.

Windshield wiper

This is a very powerful exercise that targets the core, obliques, and upper torso. It also works lower back and gluteal muscles.

It is the best core workout routine at home which you can simply perform even if you are a beginner.


  • Lie down on your back and put your arms straight out to sides.
  • Bend your knees and rotate your hips to one side without touching the floor with your legs.
  • Keep your back and abs tight during these movements.
  • Now return back to the original position and repeat the same process another side. Do 15 repetitions.

X-Mountain climber

This is a great exercise for shedding excess fat around the waist area, strengthening core, shoulders, and hips. But it is a slightly advanced form of Mountain climber exercise.


  • Go into push-up from and place your hands shoulder-width apart and keep both your legs together.
  • Now move your left leg into the right chest, close to the elbow. Then go back to the original position.
  • Again repeat the same process with your right leg. And then do it alternatively.
  • Do 10-15 repetitions.

Side plank

A side plank is a bodyweight exercise that strengthens the upper body and works the core muscles. Also, it provides strength to the oblique abdominal muscles.

It is one of the best core exercises for beginners.

abs workout bodybuilding


  • Lie on your side and keep one foot on top of the other foot.
  • Then put your elbows directly under your armpit, and engage your core and squeeze of the glute.
  • Put yourself slightly up off the floor. Form a straight throughout your body and try to hold this position for as long as can.
  • Do 10 repetitions.

Russian twist

It a simple and effective exercise to tone your abs, shoulders and hips muscles.


  • Sit down on the floor and keep your feet on the floor making a 90-degree angle with the floor.
  • And then lift your legs off the floor at about 45 degrees.
  • After then twist your upper body one side and then to other side. Always twist your torso, not your head or neck.
  • Always look straight while doing this exercise. Repeat this process for a minute or longer if you can.

Plank jack

This exercise is a combination of plank and jumping-jack which improves the overall strength of the body and abdomen section. It can be termed as cardio exercise.

This falls under the category of advanced core exercises.


  • Start with a plank position with your hands right under your shoulder and feet together.
  • Now while holding your hips at the same height move your feet into the opposite direction making a v-shape.
  • Then come back to the same position. That’s your one repetition, do 10-15 repetitions.

Warrior crunch

This exercise mainly focuses on your core, inner abs, glutes, quads muscles. Great exercise for abs workout bodybuilding at home.


  • Start with legs wider than hip-width apart and keep your toes turned out.
  • After that go down as you go in a squat position parallel to the floor.
  • Bring your hands closer to your ears and then crunch to the right side and then to the left side.
  • Repeat the same process 10-15 times.

Shoulder tap

Shoulder tap targets deep core, obliques, transverse abdominal muscles which are really important part of the core and back section.


  • Start in a plank position and make sure your hands are right under your shoulders and your feet are also shoulder-width apart.
  • Now keeping your hips and core muscles straight lift your right hand and touch your opposite shoulder.
  • Then repeat the same process with your other hand. Do 10-15 repetitions.

Hollow hold

It is a perfect isometric bodyweight core workout in which we can develop abs and back muscles. This one also falls under the category of best core workout routine at home.


  • First, lie on your back and keep your ankles together.
  • Make sure your lower back is pushing towards the floor.
  • Keep your hands close and then lift both your feet and hands from the floor.
  • While holding the same pose make 45 degrees with the floor. Do it for 5-10 seconds or for as long as you can hold.

Butterfly Sit-up

This exercise really helps to get full contraction which increases strength and improves muscle growth. Also, this is a great exercise for developing your abdominal muscles.


  • Lie on your back and keep your feet together, and your knees should be in an outward direction.
  • Now sit-up and touch your feet with both your hands and try to lift your upper body in one motion.
  • Then back to the same position and repeat. Do 10-15 repetitions.

High boat to Low boat

This is a perfect abdominal exercise that strengthens the upper and lower abs. It also tightens the abs and strengthens the back muscles.


  • Start seated on the floor with your knees bent and keep your feet flat on the floor.
  • Lean back until your spine is making 45 degrees with the floor and straighten your legs and arms forming a v-shape.
  • Now lower your back and legs without touching the floor and come back to the same position.
  • And repeat the process 10-15 repetitions.

Core muscles: Why we need it?

Core muscles are a very important part of our body, if we don’t make it strong by exercise, then there will be health consequences which will be very difficult to cure in the future.

Strengthening the core muscles gives support to our back, pelvis, and hips muscles. Performing exercise for core muscles gives balance and stability to our daily physical activity or any sports activity.

Core muscles also give support to other important muscles in our body, which is important for performing other workouts. Well, it’s about keeping yourself fit and ready for any situation.

What I believe in fitness is that ” I am not doing this to impress anybody or for showing my perfect 6 packs abs on Facebook or Instagram, but it’s for my own development, for my own self-confidence.

This means I am ready for any kind of situation, come what may…I will handle it..” These are my thoughts on fitness and workout.

I believe in being ready for the future, it can be anything, in my case I like to stay fit and strong most of the time. What are your thoughts or what you believe in please share your story, and let us know in the comment section.

Here we have tried to give you a collection of beginners to an advanced level best core workout routine at home.

Moving on, lets take some frequently asked questions asked on the web regularly…

Core workout at home: FAQ

Can you do core exercises every day?

Of course, you can perform it every day, to get the result quicker you can perform these exercises regularly. But there should a mix of other exercises also, like chest and back exercises can be mixed with a core workout routine. But any exercise should not be overdone and it should be a mix of all different types of exercises. Doing only one exercise regularly is not going to give perfect results.

What are some easy core exercises?

Well there are number of different easy exercises but below exercises what i prefer are great for beginners are:

  1. Side bend
  2. Superman
  3. Leg raise
  4. Push-ups

If you are a beginner you can start with these exercises and then slowly progress to some advanced level core exercises. Also, keep in mind that if you have any back pain or knee injury then first consult your doctor before starting these exercises.

What is the fastest way to strengthen your core?

Well, to be honest, there is no hard and fast rule to suddenly strengthen your core muscles overnight, you have to keep doing it regularly and no excuses to be made while performing these exercises. If you are doing these exercises consistently then you can get the result in a short period of time. But there are some exercises which can give you result in a bit quicker but they are advanced-level core workouts, which can only be performed by someone who is working out regularly. Here is some high-intensity workout:

  1. Boat pose
  2. X-mountain climber
  3. Shoulder tap
  4. Superman
  5. Diamond push-up
  6. Hanging knee-raise

How do you build core strength for beginners?

For beginners, it is very important that first, they develop strength from basic exercises like a push-up, pull-up, squats, etc. Then below are the exercises which are suited for beginners:

  1. Crunch
  2. Leg-raise
  3. Plank
  4. Bicycle crunch
  5. Boat pose
  6. Russian twist

These are the exercises which beginner can perform and they are fairly simple to do. If they really perform these exercises initially this will build solid core strength, and then can move to some advanced level core workouts.


So, now you have got a fair idea about of all the best possible core workout routine at home exercises which you can perform.

It means now you are ready to transform yourself completely – aren’t you?

If the answer is ” YES ” then you are probably on the right path, this means you will very soon get the desired result of having a perfect and strong core muscle.

Well, it all depends on you always not on anyone else, you should feel motivated all the time. So that you can inspire someone else by letting them know how you have changed yourself.

“What seems impossible today will one day become your warm-up.”

If you have any queries regarding the core workout, please ask us in the comments below. And do let us know how your core exercises are going on!

9 thoughts on “25 Simple Powerful Core Workout Routine at Home in 2020”

  1. I have gone through all your articles and I like how you are giving awareness about exercises without gym as nowadays it is must to maintain health and perform these exercises in our daily routine. Great work dear

    • Thank a lot. this is our new website where our main motto is to solve all the problems related to the health and fitness of all of you guys out there, who are looking for solutions to their problems. So, we hope that our articles are able to solve your problems. Do share this to your family and friends.

  2. Yes, absolutely perfect exercises without going to the gym. Will surely try to follow most of the workouts.

    • Thanks for your comments. We hope our efforts will bring a change in you. Which will lead to living a more healthy and prosperous life. And please also share this article with your friends and family.


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