BodyweightCore Foundations
A 20-minute beginner core session for women and a clean entry point to ab training. Alternate leg pulls teach the midline to stay braced while the legs move, alternate leg raises build lower-ab control, and oblique crunches introduce rotation — all on the floor, no equipment.
Core Foundations at a glance
- Level
- Beginner
- Duration
- 20 minutes
- Exercises
- 3
- Estimated burn
- ~130 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Core
- Category
- Bodyweight
- Made for
- Women
- Price
- Free
3 exercises in Core Foundations
- 1Alternate Leg Pull3 × 20s
- 2Alternate Leg Raise3 × 12
- 3Alternate Oblique Crunch2 × 30s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Core Foundations
Press the low back gently into the floor and keep it there for every rep; when it lifts, the set is over. Two to three sets, 45 seconds of rest. Build to a comfortable 20-second leg pull before adding reps anywhere else.
Core Foundations — questions
How long does Core Foundations take?
About 20 minutes from the first set to the last. The session contains 3 exercises and burns roughly 130 kcal for an average trainee.
What equipment do you need for Core Foundations?
Bodyweight, plus a bar or bench for a few movements. The session is built around Alternate Leg Pull, Alternate Leg Raise, Alternate Oblique Crunch, and every exercise comes with a demo video in the GymiaFit app.
Is Core Foundations suitable for beginners?
Yes. Core Foundations is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Core Foundations work?
Core. 3 exercises, starting with Alternate Leg Pull, Alternate Leg Raise, Alternate Oblique Crunch.
Is Core Foundations free?
Yes. Core Foundations is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Core Foundations into the GymiaFit app — free, no account tricks, no paywall.
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