Strong Core, Strong You: A Bodyweight Core Workout for Teens
Build strength, confidence, and athletic power with a science-backed bodyweight program designed specifically for teenage bodies.
Why Core Strength Matters for Teens
Your core is more than just abs—it's the powerhouse that connects your entire body. These muscles stabilize your spine, improve posture, and enhance balance in everything you do.
Whether you're running, dancing, playing sports, or just sitting in class, a strong core supports your body and protects you from injury. Building core strength now sets the foundation for lifelong health and athletic performance.
Exercise 1: Dead Bug
10 reps each side
How to Perform
- Lie flat on your back with arms extended straight up toward the ceiling
- Bend your knees at 90 degrees, shins parallel to the floor
- Slowly lower your right arm overhead while extending your left leg straight
- Keep your lower back pressed firmly against the floor throughout
- Return to start and repeat on the opposite side
Key benefit: Builds deep core stability and improves coordination between upper and lower body movements.
Exercise 2: Plank
Hold 20-40 seconds
Position your forearms
Place forearms flat on the floor with elbows directly under shoulders
Align your body
Create a straight line from head to heels—no sagging hips or raised bottom
Engage your core
Draw your belly button toward your spine and breathe steadily
Hold with control
Maintain perfect form—quality over duration every time
The plank is a complete core exercise that strengthens abs, obliques, lower back, and shoulders simultaneously.
Exercise 3: Bicycle Crunches
10 reps each side
Step-by-Step Technique
- Lie on your back with hands placed lightly behind your head
- Lift your shoulder blades off the ground and raise your legs
- Bring your right elbow toward your left knee while straightening your right leg
- Switch sides in a smooth, controlled pedaling motion
- Focus on rotating your torso, not pulling on your neck
Pro tip: Move slowly and deliberately—this isn't a race. Controlled movement maximizes muscle engagement.
Exercise 4: Glute Bridge
15 reps
Starting position
Lie on your back with knees bent, feet flat on the floor hip-width apart, arms relaxed at your sides
The lift
Press through your heels and lift your hips toward the ceiling, creating a straight line from knees to shoulders
Squeeze and hold
At the top, squeeze your glutes hard and brace your core for 2 seconds
Lower with control
Slowly return to the starting position without letting your back arch excessively
Glute bridges strengthen your posterior chain—lower back, glutes, and hamstrings—while building essential core stability for injury prevention.
Exercise 5: Mountain Climbers
30 seconds
Execution Guide
- Start in a high plank position with hands directly under shoulders
- Drive your right knee toward your chest, then quickly switch legs
- Maintain a steady, rhythmic pace like you're running in place
- Keep your core engaged and hips level throughout
- Breathe naturally and avoid holding your breath
Ready to Build Your Core Power?
Workouts per week
Consistency is the key to transforming your core strength
Minutes per session
A small time investment for massive strength gains
Bodyweight only
No equipment, no excuses - just you and your determination
Commit to this program and track your progress weekly. Celebrate every milestone—whether it's holding a plank 5 seconds longer or completing an extra rep. A strong core is your foundation for confidence, athletic excellence, and lifelong health. Your journey starts today!
Share:
Strong Legs, Strong Life
Upper Body Workout