Solo Core & Plank Routine

5 exercises · 8fps GIFs · bodyweight only
Session footage · 2026-09-05
💡 How to follow: 5 bodyweight moves on a mat — hold the tuck and planks for time, keep V-ups and crunches slow and controlled. No equipment needed. Ziel: strict core control, no swinging.
1

Tuck Hold

Isometric Core
Tuck Hold
  1. Sit with hands planted by your hips
  2. Lift feet off the floor, knees tucked to chest
  3. Lean back slightly, keep the back tall
  4. Hold the balance on your glutes
2

V-Ups (Jackknife)

Upper & Lower Abs
V-Ups (Jackknife)
  1. Lie flat, arms extended overhead
  2. Lift torso and straight legs together
  3. Reach hands toward the toes at the top
  4. Lower under control — no swinging
3

Crunches

Upper Abs
Crunches
  1. Lie on your back, knees bent, feet flat
  2. Hands across the chest or behind the head
  3. Curl shoulders off the mat, exhale at the top
  4. Avoid yanking the neck — control the curl
4

Forearm Plank

Full Core Stability
Forearm Plank
  1. Forearms on the mat, elbows under shoulders
  2. Body in one straight line from head to heels
  3. Squeeze glutes and brace the core
  4. Breathe steadily — no sagging hips
5

Plank Knee Tucks

Core + Hip Flexors
Plank Knee Tucks
  1. Start in a high plank, hands under shoulders
  2. Alternate tucking each knee toward the chest
  3. Keep hips low and core tight throughout
  4. Stay controlled — no bouncing