HomeHome Core & Waist
A 20-minute beginner home core session for women. Floor crunches and dead bugs build the fundamentals, side planks introduce lateral core work at 30 seconds a set, and elbow planks finish. Around 150 kcal, no equipment, and gentle enough to run several times a week.
Home Core & Waist at a glance
- Level
- Beginner
- Duration
- 20 minutes
- Exercises
- 4
- Estimated burn
- ~150 kcal
- Equipment
- None — floor space only
- Muscles worked
- Core
- Category
- Home
- Made for
- Women
- Price
- Free
4 exercises in Home Core & Waist
- 3 × 20
- 3 × 16
- 3Side plank3 × 30s
- 4Plank on elbows3 × 30s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Core & Waist
Exhale fully at the top of every crunch and let the ribs drop toward the hips — that is the contraction people miss. Three sets, 45 seconds of rest. Knees down on the side plank is a perfectly good starting position.
Home Core & Waist — questions
How long does Home Core & Waist take?
About 20 minutes from the first set to the last. The session contains 4 exercises and burns roughly 150 kcal for an average trainee.
What equipment do you need for Home Core & Waist?
None — floor space only. The session is built around Crunch floor, Dead bug, Side plank and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Core & Waist suitable for beginners?
Yes. Home Core & Waist 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 Home Core & Waist work?
Core. 4 exercises, starting with Crunch floor, Dead bug, Side plank.
Is Home Core & Waist free?
Yes. Home Core & Waist 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 Home Core & Waist into the GymiaFit app — free, no account tricks, no paywall.
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