4 Weeks to a Better Core

A free, no-equipment core program from Hearth & Nook Fitness. Four weeks, three short sessions a week, done from your living room floor.

How this works

• 3 sessions per week (e.g. Mon / Wed / Fri), with rest days between.
• Each session takes 10–15 minutes — no equipment required. A yoga mat helps, and the Waist Twister Board is a nice addition from Week 3 onward if you have one.
• Move through each exercise slowly and with control. If a move causes pain (not the same as normal muscle fatigue), stop and modify or skip it.

Week 1 — Foundation

Focus: learning to brace your core and keep your spine neutral.

• Dead Bug — 3 sets of 8 reps per side
• Bird Dog — 3 sets of 8 reps per side
• Forearm Plank — 3 sets, hold 20–30 seconds
• Glute Bridge — 3 sets of 12 reps

Week 2 — Build

Focus: adding rotation and side-body work.

• Bicycle Crunch — 3 sets of 15 reps per side
• Side Plank (knees down if needed) — 3 sets, hold 15–20 seconds per side
• Superman Hold — 3 sets, hold 15 seconds
• Forearm Plank — 3 sets, hold 30–40 seconds

Week 3 — Strengthen

Focus: longer holds and more dynamic movement.

• Mountain Climbers — 3 sets of 20 reps total
• Plank Shoulder Taps — 3 sets of 12 reps per side
• Russian Twists — 3 sets of 16 reps total
• Side Plank — 3 sets, hold 25–30 seconds per side
• Optional: 5 minutes on the Waist Twister Board to warm up rotation before your set.

Week 4 — Combine

Focus: put it together as one circuit. Complete 3 rounds, resting 60 seconds between rounds.

• Dead Bug — 10 reps per side
• Bicycle Crunch — 15 reps per side
• Mountain Climbers — 20 reps total
• Side Plank — 25 seconds per side
• Forearm Plank — 40 seconds

A few notes

This is a general fitness program intended for healthy adults. It is not medical advice. If you're pregnant, recovering from an injury or surgery, or have a pre-existing condition, check with a physician before starting any new exercise routine. Stop immediately if you feel sharp or sudden pain.