Forget sit-ups — you only need these 5 moves to build a stronger core and boost your posture

a woman doing a crunch on a bench wearing a pink workout set
(Image credit: Getty Images)

Sit-ups are great for strengthening the core but doing sit-up after sit-up gets a little boring and it's important to mix up the moves you use to train your core. With this in mind, we've found a five move ab workout that is sit-up free and equipment free. It not only builds core muscle but it also contributes to developing better posture.

Bodyweight workouts like this one from popular online trainer Kayla Itsines are great because all they require is you showing up. There is no trek to the gym required, no setup equipment needed, and also no complicated moves to learn. The one extra step I do like to include when I do an ab workout like this, is to roll out one of the best yoga mats to make the workout more comfortable and protect my joints from the floor.

Just because there aren't any weights involved, doesn't mean you can be more slack when it comes to your form. If you want to stay injury free and increase your strength gains, executing every exercise with the best form possible is key. Luckily, Itsines has demonstrations available of the full routine which you can view below.

Watch Kayla Itsines' 5-Move Ab Workout

  • Marching Hip Bridge, 20 reps (10 per side)
  • Flutters, 30 sec
  • Bent-Leg Raise, 10 reps
  • Bicycle Legs, 20 reps (10 per side)
  • Leg Raise, 10 reps
  • 3 rounds

It's a five-move routine involving three rounds and no rest periods. However, if you find you can't make it to the end of the full workout, allow yourself some breaks between moves and rounds.

Rest periods are less important in the best ab workouts than in weight training because core exercises typically use body weight and target endurance rather than heavy loads. As a result, the muscles recover faster and can sustain repeated effort without hitting a plateau as fast.

Itsines said in her post, "I created this workout specifically to target your lower abdominal region." We see this, and you'll certainly feel this, with the flutter kicks, leg raises, and bent-leg raises. These three moves emphasize the lower ab muscles responsible for lifting the legs and stabilizing the pelvis.

The hip bridge and bicycle legs also activate other key areas of the core beyond the lower abs, including the glutes, transverse abdominis, and obliques. Plus, since the entire core should stay engaged throughout the routine, this workout delivers a serious core challenge. Not sure what sets the abs and core muscles apart, read our explainer on why you should know the difference.

The hip bridge and bicycle legs also activate other key areas of the core beyond the lower abs, including the glutes, transverse abdominis, and obliques.

Aside from building strength and muscle, core workouts are also a great tool for improving posture. Research shows that strengthening your core can improve stability and help your body react more quickly to keep your balance, which is key for better posture and avoiding falls.

Posture is one thing I'm always aware of working an office job, where most of my time is spent hunched over a laptop. So, I like to keep up with regular core workouts but when I crave lower-intensity movement that still benefits my balance and posture, I like completing short yoga and mobility routines.

More from Tom's Guide

Category
Arrow
Arrow
Back to Yoga Mats
Colour
Arrow
Price
Arrow
Any Price
Showing 10 of 78 deals
Filters
Arrow
Our Review
2
Gaiam Kids Yoga Mat Exercise...
Amazon
Low Stock
Our Review
3
Gaiam Reversible Yoga Mat,...
Walmart
(Black)
Our Review
4
manduka PRO Yoga Mat 85...
Zappos
Our Review
5
Gaiam Kids' Yoga Mat -...
Target
Our Review
6
Gaiam Stay-Put Yoga Mat...
CVS
Our Review
7
Gaiam Stay-Put Yoga Mat...
CVS Health
(Black)
Our Review
8
Manduka Pro Yoga Mat Black...
Amazon
Our Review
9
Gaiam Kids Yoga Mat Exercise...
Amazon
(Black)
Our Review
10
Manduka Unisex PRO 71 Yoga...
Amazon
Show more
Jessica Downey
Senior Fitness Writer

Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.

Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.

When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.

Read more
a man doing a sit up
You don’t need crunches to build a strong core — here are 6 exercises to try instead
a photo of a woman doing abdominal crunches on her back
No equipment, no crunches — build a stronger core with this 5-move workout
Woman performing bicycle crunches on a yoga mat in a yellow room
Strengthen your core and improve your posture in just 10 moves with this 10-minute bodyweight ab workout
woman doing a crunch
No, not sit-ups — trainer shares these 6 exercises to blast your core in just 12 minutes
Man performing an abs workout outside
Forget crunches — build a stronger core with this 10-minute standing abs workout
Woman performing a bodyweight core workout on a yoga mat with elbow and knee touching in a bicycle exercise
Forget regular planks — try the bear plank swivel and 5 other great moves with this bodyweight core workout
Latest in Fitness
Woman performing a bodyweight core workout on a yoga mat with elbow and knee touching in a bicycle exercise
Forget regular planks — try the bear plank swivel and 5 other great moves with this bodyweight core workout
a woman doing a kettlebell lunge
No gym needed — you just need 1 kettlebell and 30 minutes to build full-body strength and boost your metabolism
Man holding a dumbbell in right hand with elbow flexed during arm workout outdoors
You just need 20 minutes, 1 dumbbell and this superset workout to strengthen your whole body and boost your metabolism
a photo of a woman in her 60's working out
Not swimming or Pilates — a Harvard study reveals this exercise protects memories and keeps your mind sharp
Man squatting
I’m a personal trainer — forget regular squats, and try Spanish squats to reduce knee pain instead
the Orbea Denna on a gravel track
Orbea's new e-bike is designed to tackle both road and gravel — and you can build your own
Latest in Features
Proton VPN logo and in-app screenshots
"If you control online, you control everything" – Proton is taking the fight to internet censorship
A woman with dark hair lies in bed yawning because she is so tired and ready to sleep
Tired all the time? Sleep experts share how to tackle hypersomnia — plus what might be causing it
A woman with long dark hair falls asleep quickly in a comfy bed dressed with soft white linens
I'm an ex-insomniac turned sleep coach — my 3 top tips to fall asleep quickly
LG G4 OLED in living room
This is the one setting on your HDR TV most people don't know about — here's how to tweak it
Chelsea Manning speaking at the NymVPN launch event
Chelsea Manning-backed NymVPN launches in bid to win the "censorship arms race"
Woman performing a bodyweight core workout on a yoga mat with elbow and knee touching in a bicycle exercise
Forget regular planks — try the bear plank swivel and 5 other great moves with this bodyweight core workout