Transforming your living space into a full-scale gym isn’t necessary to enhance muscle and strength. Although working out with equipment like dumbbells and kettlebells can be effective, utilizing your own body weight can be equally beneficial. While planks have long been favored, a fitness expert has shared six alternative exercises that can significantly boost your core strength more rapidly than traditional planks. A strong core is essential as it stabilizes your body, alleviates lower back pain, and enables you to carry out daily tasks effortlessly.

“Variety is crucial when it comes to developing core strength,” advises Robert Brace, a renowned trainer and the creator of Brace Life Studios. “Planks can be beneficial if integrated into a diverse workout routine. However, relying solely on planks can be detrimental because they’re static and repetitive, failing to engage all necessary muscles crucial at this stage. Furthermore, improper breathing during planks merely increases tension.”

Robert consistently emphasizes the need for dynamic core exercises that encompass a wide range of movements to effectively work the entire core. This approach not only enhances the appearance of your midsection—a common fitness goal—but also improves stability and equips you with “real-world strength.”

If all of this sounds like a solid game plan to you, here are the exercises to make it happen.

These 6 Bodyweight Moves Build Core Strength Faster Than Planks After 40

“These moves work across multiple planes and build dynamic stabilization—that’s how you keep your core strong, lean, and injury-resistant after 40,” Robert says.

Dead Bug

1. Lie flat on your back, arms extended toward the sky and knees bent to 90 degrees.
2. Engage your core and lower your right arm and left leg until both hover above the floor.
3. Make sure your back maintains contact with the ground.
4. Return to the start position.
5. Repeat on the other side.
6. Perform 3 sets of 10 to 12 reps.

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Bear Crawl

1. Begin in a quadruped position with your knees under your hips and your hands under your shoulders.
2. Lift your knees a few inches off the ground.
3. Maintain a flat back and engage your core.
4. Move your left hand and right foot forward.
5. Then, move your right hand and left foot forward.
6. Continue to crawl.
7. Complete 3 sets of 20 to 30 seconds.

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Glute Bridge March

1. Lie flat on your back with bent knees and feet flat on the floor. Keep your arms at your sides, palms facing down.
2. Push through your heels to lift your hips into a glute bridge.
3. At the top, lift one knee to your chest.
4. Use control to lower, and switch sides.
5. Continue to alternate, as if you’re “marching.”
6. Perform 3 sets of 10 reps per leg.

6 Daily Standing Moves That Build Strength and Shrink Your Waist

Bird Dog With Pause

1. Start on all fours.
2. Extend your left arm and right leg.
3. Hold for a moment before returning to the start position.
4. Switch sides.
5. Perform 3 sets of 12 reps per side.

​​ 5 Core Moves That Burn Belly Fat Faster Than Crunches

Split-Stance Bodyweight Chop

1. Begin standing tall in a split stance—one foot forward and the other back.
2. Reach your arms overhead toward the shoulder of your back leg.
3. Using control, chop your arms down diagonally across your body toward the outside of your front thigh.
4. Pause for a moment at the bottom, then return to the start position in a smooth motion.
5. Complete 3 sets of 8 reps per side.

Side Plank Reach-Through

1. Lie on your side with your elbow under your shoulder and feet stacked.
2. Activate your core and lift your hips off the floor.
3. Extend your top arm toward the ceiling.
4. Then, reach your top arm under your torso.
5. Return the arm to the start position.
6. Perform 3 sets of 8 to 10 reps.

Alexa Mellardo