Core Crusher Bodyweight Circuit | Kalsofit
Core Crusher Bodyweight Circuit
This circuit targets the four layers of abdominal muscles—rectus abdominis, external obliques, internal obliques, and transverse abdominis—along with the deep core stabilizers that protect your spine.
The Complete Circuit (3 Rounds)
Perform each exercise for 40 seconds with 20 seconds of rest between exercises. Rest 90 seconds between rounds.
1. Hollow Body Hold
Lie supine, press lower back into floor, lift shoulders and legs simultaneously. Arms reach overhead. Hold with controlled breathing. This activates the entire anterior chain.
2. Dead Bug
Opposite arm and leg extend while maintaining lumbar contact with the floor. Move slowly—2 seconds out, 2 seconds in. The key is stability, not speed.
3. Bicycle Crunch with Pause
Traditional bicycle motion with a 2-second hold at each rotation. Touch elbow to opposite knee and pause. This maximizes oblique engagement.
4. Side Plank with Hip Dip
Support on forearm, body in straight line from head to heels. Lower hip to touch ground, then drive back up. 20 seconds per side.
5. Bird Dog
Quadruped position. Extend opposite arm and leg while maintaining a neutral spine. Hold each rep for 3 seconds. This trains anti-rotation and cross-body coordination.
6. Plank to Downward Dog
From forearm plank, press back to downward dog position, then return. Keep core engaged throughout the transition.
7. Reverse Crunch
Lift hips off the ground using lower abdominal power, not momentum. Control the eccentric phase for 3 seconds.
8. Mountain Climber with Twist
Drive knee toward opposite elbow while maintaining plank alignment. 20 seconds standard, 20 seconds with twist.
Progression Path
Week 1–2: Perform circuit as written. Week 3–4: Increase to 50 seconds work, 10 seconds rest. Week 5–6: Add a fourth round. Week 7–8: Add ankle weights (2–5kg) to leg-focused movements.
What NOT to Do
- Do not pull on your neck during crunches
- Do not arch your lower back in plank
- Do not use momentum for any movement
- Do not hold your breath—exhale on exertion
A strong core is the foundation of all athletic movement and spinal health.
Video Content
Core Crusher Circuit
