Skip the plank: 4 exercises that strengthen your core

The plank has long been considered one of the best exercises for building core strength, but it is far from the only option. Fitness experts revealed several bodyweight movements can strengthen the core just as effectively while also improving stability, coordination and spinal control.

The best part? These exercises require no equipment and can be performed almost anywhere.

Here are four expert-recommended alternatives to add to your workout routine.

1. Dead Bug

The dead bug is designed to strengthen deep core muscles while teaching the body to keep the spine stable as the arms and legs move independently.

According to strength and conditioning specialist Jakob Roze, the exercise helps prevent excessive arching of the lower back and promotes proper spinal alignment during movement.

To perform a dead bug, lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees. Press your lower back into the floor, brace your core, then slowly lower one arm and the opposite leg toward the ground. Return to the starting position and repeat on the other side.

Experts recommend performing eight to 12 slow repetitions per side while maintaining steady breathing and keeping the lower back flat against the floor.

2. Bicycle Crunch

The bicycle crunch combines rotation and lower-body movement, making it an effective exercise for training multiple core muscle groups at once.

The movement targets the abdominal muscles while also improving rotational strength and coordination.

Start by lying on your back with your hands lightly supporting your head. Lift your shoulders off the floor and bring your knees into a tabletop position. Extend one leg while bringing the opposite knee toward your chest and rotating your torso so the opposite elbow moves toward that knee.

Alternate sides in a slow, controlled motion. Experts advise focusing on rotating through the torso rather than pulling on the neck.

Perform 20 to 30 alternating repetitions at a controlled pace.

3. Shoulder Taps

Shoulder taps build on the traditional plank position by introducing movement that challenges balance and stability.

The exercise forces the core to resist rotation as one hand leaves the floor, increasing the demand on stabilising muscles throughout the torso.

Begin in a high plank with your hands beneath your shoulders and your feet slightly wider than hip-width apart. Keeping your body in a straight line, lift one hand and tap the opposite shoulder before returning it to the floor. Repeat on the other side.

The goal is to minimise hip movement and maintain control throughout the exercise.

A set of around 20 total taps is a good starting point for most people.

4. Bird Dog

The bird dog is a low-impact exercise often recommended for improving spinal stability, coordination and balance.

It is particularly useful for people who experience lower back discomfort because it strengthens the muscles that support the spine without placing excessive stress on the back.

Start on your hands and knees with your wrists under your shoulders and knees under your hips. Extend one arm forward while simultaneously extending the opposite leg behind you. Hold briefly before returning to the starting position and switching sides.

Experts recommend completing eight to 12 repetitions per side while focusing on controlled movement and keeping the hips level.

Why Core Strength Matters

A strong core does more than create toned abdominal muscles. Core muscles help stabilise the spine, improve posture, support balance and make everyday movements more efficient.

Exercises such as dead bugs, bicycle crunches, shoulder taps and bird dogs challenge the core in different ways, helping build strength while improving movement quality and reducing injury risk.

For those who find traditional planks uncomfortable or simply want more variety in their workouts, these four bodyweight exercises offer an effective alternative for developing a stronger, more stable core.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media.