This no-plank, three-move bodyweight workout builds serious core strength and stability
A fitness expert says these exercises build core strength like a gymnast – impressive!


The plank is a go-to bodyweight core workout in many people’s training routines, but holding it for minutes on end can get boring pretty quickly. If you’re looking to spice up your routine with some new and effective exercises that still require no equipment, then these three from Fitness Trainer, Lauren Pak, can help.
Lauren says these three exercises are excellent for building a strong and functional core like a gymnast. ‘Why a gymnast?’ you’re probably thinking. Well, all exercises gymnasts perform – whether that’s on a pommel horse, floor, or using rings – require phenomenal core strength to help them stay balanced, stable, and transfer power. “Gymnasts train their core in a way that builds stability, explosive power, and rotational strength,” says Lauren. It doesn’t matter that you’re not a gymnast; we can all benefit from giving our core muscles a little extra TLC.
A post shared by Jason Pak & Lauren Pak (@jasonandlaurenpak)
A photo posted by on
For these three exercises all you’ll need is an exercise mat or something soft beneath you. You may find a couple of them a little more challenging than the plank, however, Lauren has shared some easier alternatives (which we’ve included below). We'd aim for three rounds in total and to perform each exercise for 30 seconds, increasing this to 45, then 60 seconds as you get stronger. You could do them as a quick workout for those days you’re short on time and fancy giving your core some attention, or bulk it onto the end of a longer workout. Here's Lauren's exercises:
- Hollow hold (alternative: deadbugs)
- V-ups (alternative: single-leg V-up)
- Windshield wipers (alternative: Russian twists)
If you're after some more bodyweight core workouts to integrate into your weekly workouts, then here's one from a Physical Therapist that'll also help strengthen your lower back. Alternatively, if you want to hone in on your six-pack muscles, then give this four-move ab workout a go – again, no equipment needed!
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts

Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. She recently completed her Level 3 PT qualification with the PFCA to bring a deeper understanding of training techniques, fitness trends, and wellness advice to her writing. In her spare time, you will find her in her natural habitat - the gym - where her style of training is a hybrid of bodybuilding and powerlifting. Bryony loves writing about accessible workouts, nutrition and testing innovative fitness products that help you reach your fitness goals and take your training to the next level.
You must confirm your public display name before commenting
Please logout and then login again, you will then be prompted to enter your display name.
-
The Range Rover Electric will have a bigger battery than most other EVs
We just learnt some fresh details about the all-electric Range Rover
By Alistair Charlton
-
I've tested Bowers & Wilkins' new Px7 S3 for weeks and am obsessed
Bowers & Wilkins' best-ever noise-cancelling sees the Px7 S3 headphones soar to new heights – and offer wider appeal
By Mike Lowe
-
This bodyweight EMOM workout cranks up your metabolism and builds muscle endurance
20 minutes and a little grit is all you need
By Bryony Firth-Bernard
-
Three exercises to 'life-proof' your shoulders, according to a mobility expert
Healthy shoulders mean better movement, more strength and less injury
By Bryony Firth-Bernard
-
Build unshakeable core strength with a kettlebell and these three exercises
Add this to the end of your workout to fire up your midsection muscles
By Bryony Firth-Bernard
-
Supercharge your aerobic engine with this three-move rower workout
Improve your cardiovascular fitness and burn through calories
By Bryony Firth-Bernard
-
Arnold Schwarzenegger's 30-minute dumbbell workout for full-body gains
Increase your strength and muscle mass in the time it takes to make tea – what’s not to love?
By Bryony Firth-Bernard
-
Sculpt your arms and shoulders with this low-impact, strength-style Pilates workout
These four simple dumbbell exercises will help leave your upper body toned and stronger
By Bryony Firth-Bernard
-
This two-move no-run cardio workout blasts through calories and builds strength all over
No need to run to get fit, this bodyweight workout ramps up the heart rate for a calorie burning boost
By Bryony Firth-Bernard
-
One kettlebell, seven exercises and 30 minutes to build muscle all over and increase strength
A simple strength workout that gets the job done
By Bryony Firth-Bernard