Melissa Worley Recommends 3 Weight-Free Deep Core Exercises for Scalable Strength
Updated
Updated · Fit and Well · Jun 24
Melissa Worley Recommends 3 Weight-Free Deep Core Exercises for Scalable Strength
2 articles · Updated · Fit and Well · Jun 24
Summary
Three no-equipment moves — dead bug, forearm plank and side plank — are Melissa Worley’s picks for building deep core strength without adding crunches or weights.
Worley says the trio covers key core functions: dead bugs resist spinal extension, forearm planks train full-trunk anti-extension strength, and side planks build lateral stability through the obliques and glutes.
The routine uses 3 sets for each exercise, with dead bugs at 8-12 reps per side, forearm planks held 20-60 seconds, and side planks held 20-45 seconds per side, plus 45-60 seconds of rest.
Each move can be progressed without equipment through harder variations such as double-leg dead bugs, long-lever or single-leg planks, and star side planks, keeping the workout scalable as strength improves.