Reduce back pain and improve posture with this no-equipment core strength workout

When I was younger, I thought it was a good idea to do 100 sit-ups every morning as soon as I got out of bed. I’ve since realised that there are many other core-strengthening exercises worth trying too—many of which you can also do without any equipment.

Core strength plays a role in how we move around. When our core is weak, it can lead to lower back pain and poor posture, and it even impacts balance. Building a stronger core is an effective way to keep your body moving well for as long as possible.

To get a stronger midline, try this circuit by certified personal trainer Keri Anderson, and because you can do it anywhere, it’s also a great workout to do when you’re on vacation because all the moves are bodyweight-only.

The five core exercises are:

1. Shoulder tap
2. Dead bug
3. Side plank with leg lift
4. Hollow body hold
5. Superman with W-pull

You don’t need any equipment for this workout, just some space and ideally a mat. Find out how to do the moves below.

Perform each exercise in turn, completing up to three rounds in total.

1. Shoulder tap

Reps: 8-12 each side Rest: 45sec

• Start on your hands and toes, with your body in a straight line from head to heels, your feet about hip-width apart, arms extended and shoulders directly above your wrists.
• Brace your core and keep your body as still as possible as you tap your left shoulder with your right hand.
• Then tap your right shoulder with your left hand.
• Continue, alternating sides with each rep.

Why it works: “This move teaches your body to stay still while everything wants to move. It’s one of the best ways to build real-world core control and full-body stability,” says Anderson.

2. Dead bug

Reps: 8-12 each side Rest: 45sec

• Lie on your back with your knees directly above your hips and bent to 90°, and your hands resting on your knees.
• Engage your core and gently press your lower back into the floor, then slowly lower your right arm behind your head as you simultaneously extend your left leg forward until both are just above the floor.
• Return to the start with control, then repeat on the other side.

Why it works: “Dead bugs train the deep core muscles that don’t get the attention they deserve, ” says Anderson. “They support your posture, protect your spine and make everything else you do feel stronger and smoother.”

3. Side plank with leg lift

Reps: 10-12 each side Rest: 60sec

• Lie on your right side with your upper body propped up on your right forearm, with your right elbow directly under your right shoulder. You can either have one foot on top of the other, both feet on the floor, or, for an easier version, bend your knees to move your feet behind you.
• Engage your core and lift your hips so your body is in a straight line from head to heels.
• Maintaining this position, slowly lift your left leg.
• Pause, then lower your left leg back to your right.
• Do all your reps on one side, then switch sides.

Why it works: “This move lights up your obliques (your side abs), hips and glutes. It builds the kind of lateral strength that helps you feel stable, athletic and balanced,” says Anderson.

4. Hollow body hold

Time: 15-30sec Rest: 45-60sec

• Lie on your back and engage your core, gently pressing your lower back into the mat.
• Lift your shoulders and legs off the floor to make a banana shape with your body.
• Keep your breath steady and controlled as you hold the position for 15-30 seconds at a time.
• Modify by bending your knees into a tuck hold if needed.

Why it works: “This is the secret sauce behind core strength—it builds tension, teaches control and sets the foundation for everything from lifting to running,” says Anderson.

5. Superman with W-pull

Reps: 10-12 Rest: 60sec

• Lie face down with your arms extended forward
• Engage your core and lift your chest, arms and legs just off the floor.
• Bend your elbows, moving them toward the sides of your torso to create a W shape with your arms, then squeeze your shoulder blades together.
• Extend your arms forward and lower your chest, arms and legs to the floor.

Why it works: “Most people forget that the back half of the core matters just as much as the front,” explains Anderson. “This move strengthens your entire posterior chain, supports spinal health and helps your posture feel effortless.”