The sign of a strong lower body is being able to deadlift something heavy off the floor. The sign of a strong chest is being able to bench press something heavy above you. The sign of a strong core? The stability required to let you deadlift and bench press.
"When I train my core, I’m not just chasing abs, I’m focused on building a solid foundation,” explains personal trainer and athlete Dejon Noel-Williams.
“For me, it’s all about control, stability, and strength from the inside out. If your deep core isn’t doing its job, everything else eventually breaks down.”
He recommends ditching the crunches and focusing on building core stability with these three bodyweight moves, which challenge your ability to control and stabilize your whole body.
Noel-Williams says he chose these exercises because they require core control to perform properly. “You can make them harder without adding weight by just slowing them down,” he says.
“Stay honest with your form and maintain tension where it matters. Master these and your core won’t just look strong, it’ll actually be strong.”
Here are his three bodyweight moves for building core stability.
1. Dead bug
Sets: 3 Reps: 8–12 each side
“This is one of the best ways to actually teach your core how to work,” says Noel-Williams. “A lot of people move their limbs without control—this exercise fixes that.
“It helps you to focus on keeping your core stable while everything else moves.”
How to do it:
- Lie on your back with your arms raised and your knees bent to 90° and held directly above your hips.
- Press your lower back into the floor and slowly lower your right arm behind you as you extend and lower your left leg until both are just above the floor.
- Lift your leg and arm back to the starting position, then repeat on the other side.
- Continue, alternating sides with each rep.
Form tips:
- Make sure that your lower back stays glued to the floor throughout the whole movement. If it lifts, don’t lower your limbs as far.
- Move with control, making sure you are not rushing.
2. Side plank
Sets: 3 Time: 20-40sec each side
“A lot of people ignore side-to-side core strength, and that’s usually where weaknesses show up,” says Noel-Williams. “This exercise builds real stability through your obliques and hips.”
How to do it:
- Lie on one side, propped up on your elbow, which should be directly under your shoulder. Stack one foot on top of the other.
- Lift your hips off the floor and hold your body in a straight line.
- Hold this position for time, then repeat on the other side.
Form tips:
- If you feel the exercise more in your shoulder than your core, reset your position.
- Don’t let your hips drop or roll back.
Make it harder: Raise your top leg and hold, or add slow hip dips, bringing your body back into the plank before you touch the floor.
3. Hollow body hold
Sets: 3 Time: 20-40sec
“This exercise requires pure core tension,” says Noel-Williams. “If you can hold this pose well, then your core is doing its job correctly. This strength affects everything from lifting to sprinting and even posture.”
How to do it:
- Lie flat on your back with your arms raised over your head and your legs straight.
- Lift your shoulders and legs slightly off the floor, engaging your core to keep you steady.
- Press your lower back into the floor and keep it there, holding your position under control.
- Hold for 20-40 seconds, then return to the starting position.
Form tips:
- Keep your lower back against the floor and avoid arching.
Make it easier: If you find the hold too difficult, bend your knees or lower your arms as needed.
