Forget crunches-these three exercises will strengthen your deep core without weights

Key Points:

• Personal trainer Melissa Worley recommends three scalable, equipment-free core exercises: dead bug, forearm plank, and side plank, suitable for progressing core strength without weights or gym access.
• The dead bug targets deep core muscles and obliques, focusing on resisting spinal extension, with progressions including double-leg extensions, slowing the movement, and adding pauses.
• The forearm plank strengthens the transverse abdominis, obliques, lower back stabilizers, glutes, and shoulders, with progressions such as long-lever planks, plank shoulder taps, and single-leg planks.
• Side planks emphasize lateral stability by activating obliques and glute medius, important for hip and trunk stability, with progressions including top leg lifts, star side planks, and thread-the-needle arm rotations.
• Melissa Worley is a NASM-certified personal trainer with over 25 years of experience, specializing in injury prevention and performance, and is a member of the Mindbody Wellness Council.