The workout: do six core exercises for 30 seconds each with 15 seconds rest, rest 1 minute, and repeat for two rounds (about 12 minutes). The moves are dead bug, bird dog, forearm plank, side plank, glute bridge and lying heel taps. You need only a mat or a carpeted floor, and none of the moves require crunching your neck.
The 12-minute routine
| # | Exercise | Work / rest | Easier option |
|---|---|---|---|
| 1 | Dead bug | 30 s / 15 s | Move only the legs, keep arms still |
| 2 | Bird dog | 30 s / 15 s | Lift just one arm or one leg |
| 3 | Forearm plank | 30 s / 15 s | Knees down |
| 4 | Side plank (15 s each side) | 30 s / 15 s | Bottom knee down |
| 5 | Glute bridge | 30 s / 15 s | Smaller lift |
| 6 | Lying heel taps (side to side) | 30 s / 15 s | Slower pace |
Warm up first with 2 to 3 minutes of marching, arm circles and cat-cow stretches.
How to do each exercise
Dead bug
Lie on your back, arms pointing at the ceiling, knees bent at 90 degrees above your hips. Keep your lower back gently in contact with the floor, then slowly lower your right arm overhead and your left leg towards the floor. Return and switch sides. Full guide: dead bug exercise for beginners.
Bird dog
On hands and knees, hands under shoulders and knees under hips. Reach your right arm forward and left leg back until both are level with your body, pause, then return and switch. Keep your hips square, as if balancing a cup of water on your lower back.
Forearm plank
Elbows under shoulders, body straight from head to heels. Squeeze glutes and brace your stomach. For how long to hold one, see how long you should hold a plank.
Side plank
Lie on one side with your elbow under your shoulder and lift your hips so your body forms a straight line. Hold, then switch sides halfway through the interval.
Glute bridge
On your back with knees bent, lift your hips by squeezing your glutes. The glute bridge guide covers form in detail.
Lying heel taps
On your back with knees bent and shoulders slightly lifted, reach your right hand to your right heel, then your left hand to your left heel. Keep the movement small and controlled.
How often, and how to progress
- Frequency: 2 to 4 times a week. Core muscles recover quickly, but they also work in every other exercise, so daily sessions are not needed.
- Week 3 onward: 40 seconds of work, 15 seconds of rest.
- Week 5 onward: add a third round, or use harder versions: full side plank, plank with shoulder taps, single-leg glute bridge.
Will this give me a flat stomach?
Ab exercises strengthen the muscles of your trunk, which helps posture, lifting and balance. They do not burn fat specifically from the stomach. Visible changes in belly fat come from overall body-fat changes, which depend on food, sleep and total activity. Regular walking, such as this 4-week walking plan, helps with that side.
FAQ
Why no sit-ups or crunches?
They are not dangerous for most people, but beginners often pull on their necks. The moves above train the core to resist movement, which is what it does most in daily life.
Should I feel my lower back?
You may feel the back muscles working in the bird dog and bridge, but you should not feel pinching or pain. Reduce the range or move to the easier option.
This is general fitness information, not medical advice. If you have a health condition, an injury, are pregnant, or have been inactive for a long time, check with a doctor or physiotherapist before starting a new exercise routine.