Ready to get a head start on your summer bod? Quarantine is the perfect opportunity to tone your core as the hours pass indoors. Just because gyms and personal training programs are temporarily suspended doesn’t mean you can’t achieve an optimal workout; exercises done at home can give you the same results without spending as much time or money. It’s particularly important to tone the abdominals amid the outbreak: the rectus abdominis coincides with a variety of muscles (i.e., obliques, transverse abdominals, erector spinae, and multifidus) that are responsible for posture and stability. A strong core is essential for moving, standing, and lifting, actions that have been significantly reduced due to a lack of outdoor exposure. Additionally, it’s important to mix targeted abdominal exercises with cardio in order to see results while training, as this will help reduce fat and, therefore, make muscles more visible. While outdoor running tests speed and stamina, a home elliptical trainer both increases endurance and tightens your abs, simultaneously toning your legs as well. On a tight budget? Check out five cardio and core exercises that require no equipment at all.

Plank

A plank is an isometric, full-body workout that tightens not just your core, but your arms, back, legs, and glutes as well. Be sure to maintain proper posture while executing for it to be effective.

How To:

Lay down on your stomach and raise your body as if you’re trying to do a push-up. You can choose to balance on either your hands or elbows.
Straighten your legs behind you, and position your body as if there’s an imaginary straight line from your feet to the top of your head. For more stability, you can keep your feet apart, but if you’re looking for a challenge, keep them next to each other.
Hold the position for 10-30 seconds if you’re a beginner, or up to a minute if you’re more advanced.

Crunches

The traditional tummy-tightening work works the entire core, hence why it’s almost always included in an ab workout. Make sure to move from your center, not your neck, while performing this exercise to work the correct muscles.

How To:

Lay on your back, bend your knees, and plant your feet on the floor. You can cross your arms at your chest or keep them under your head. Try not to move them from that position.
Tighten your abdominal muscles, and raise only your upper body.
Slowly return to the starting position. Start with one set of 10-12 reps, and increase the number of sets as you become more comfortable.

Leg Raises

As you perform the motions, both the abdominal muscle and internal and external obliques should be engaged. Try to keep your legs straight throughout the entire exercise to fully strengthen your core.

How To:

Lay down on the floor with your body completely straight.
Raise both of your legs until they’re at a 90-degree angle with respect to the floor. If you’re a beginner, lift your legs as much as you can while still keeping them straight. If you find it more comfortable, you can put your hands underneath your lower back for more support.
Return your legs to the starting position and repeat. Aim for 3 sets of 10 reps.

Burpees

A burpee—also known as a squat thrust—is a full-body, aerobic workout that simultaneously strengthens your arms, legs, and abs. Try to maintain proper form and keep all muscles engaged throughout.

How To:

Stand tall with your legs shoulder-width apart. Bend your knees and lower your body into a squat.
Place your hands in front of your feet, and shift your weight to your arms.
Jump your feet back so that your body lands in a plank. If you want to make the exercise more challenging, do a push-up.
Jump your feet near your hands, still keeping your weight on your arms.
Return to the squat, and then jump in the air with your arms reaching towards the sky.
Return back to the standing position and repeat (8 sets of 12-15 reps are recommended for beginners, and 12 sets of 20-25 reps if you are advanced).

Mountain Climbers

Mountain climbers increase your heart rate while toning several joints and muscles, including the triceps, glutes, abs, back, hip flexors, and quads. Try not to shift your weight backward while executing—instead, remain balanced with your shoulders over your wrists at all times.

How To:

Start in a plank position with your weight distributed evenly.
Pull your right knee into your chest, then return to the plank position.
Pull your left knee into your chest, then return to the plank position.
Increase your speed, alternating your legs in and out of your chest as fast as you can.
Start with 1 or 2 sets of 8-10 reps, and increase as you become more advanced.

Additional reporting by Graciela Collins.

Core-Strengthening Cardio Exercises To Practice At Home