Core exercises include a diverse range of movements like yoga poses, crunches, planks, and other activities that engage multiple muscle groups simultaneously.
Your core muscles are fundamental to countless daily activities – from pushing a shopping cart to tying your shoes – while also playing a crucial role in maintaining balance, posture, and stability.
Contrary to popular belief, the core isn’t just about abdominal muscles; it also incorporates muscles in your back and pelvic region.
Your core, sometimes called the trunk, consists of:
- Erector spinae: This back muscle runs along your spine, helping you stand upright after bending and enabling side-to-side movement and head rotation.
- Rectus abdominis: Commonly known as the “six-pack” muscle, it activates when you bend forward.
- Obliques: Both internal and external oblique muscles assist with torso rotation and bending.
- Transverse abdominis: This muscle wraps around your midsection, providing stability to your pelvis.
- Multifidus: Located along your spine, it provides crucial support to your back.
Additional supporting muscles include the pelvic floor, diaphragm, glutes, and muscles connected to the pelvis (hamstrings, hip flexors, and hip adductors).
Strengthening these muscles helps stabilize your body, support your spine, and enhance overall physical fitness.
Discover the following core-strengthening exercises suitable for all fitness levels.
Table of Contents
- Beginner exercises
- Intermediate exercises
- Advanced exercises
- Key takeaways
Beginner exercises
If you’re new to exercise or returning after a break, these beginner-friendly moves are an excellent starting point. Consider working with a personal trainer to customize repetitions and sets according to your fitness level and objectives.
During these exercises, you’ll frequently hear the cue to “engage your core.” To ensure proper activation, try inhaling while imagining pulling your belly button toward your spine. Maintain this contraction briefly to feel your core muscles working.
Bridge
This exercise targets your glutes while activating your core, simultaneously toning your buttocks and thighs.
- Lie on your back with knees bent and feet hip-width apart.
- Place hands by your sides, palms facing down.
- Activate your core and glutes.
- Lift hips until aligned with your shoulders.
- Hold for 10–30 seconds.
- Repeat 3–5 times.
Crunch
A fundamental core exercise, crunches focus on lifting your upper body to engage abdominal muscles.
- Lie on your back with knees bent and feet flat.
- Cross arms over your chest.
- Engage core while relaxing neck and shoulders.
- Lift upper back while keeping lower body grounded.
- Slowly return to starting position.
- Begin with 1 set of 8–12 repetitions.
Supine Toe Tap
This Pilates-inspired movement activates core muscles while working glutes, hips, and legs with minimal spinal pressure.
- Lie on your back with knees bent at 90 degrees.
- Keep hands by your sides, palms down.
- Engage core muscles.
- Lower right foot to tap floor while keeping left leg stationary.
- Return right leg to starting position.
- Repeat with left leg.
- Start with 1 set of 8–12 reps.
Bird Dog
This exercise strengthens both abdominal and back muscles while improving coordination, balance, and stability.
- Begin on hands and knees, with hands under shoulders and knees under hips.
- Engage core.
- Extend right leg to hip level while simultaneously reaching left arm to shoulder height.
- Hold while maintaining neutral spine.
- Switch sides.
- Begin with 1 set of 8–12 reps.
Bicycle Crunch
This variation effectively targets obliques, rectus abdominis, and hip muscles.
- Lie on your back with left knee bent toward chest and right leg extended slightly off floor. Place hands behind head without straining neck.
- With left knee bent and right leg straight, lift right shoulder and bring right elbow toward left knee.
- Lower right shoulder while extending left leg and bending right knee toward chest.
- As right knee moves in, lift left shoulder and bring left elbow toward right knee.
Start with 3 sets of 12 alternating repetitions.
Intermediate exercises
Progress to these intermediate-level exercises as your strength improves:
Plank
This full-body exercise primarily targets the core while engaging arms, shoulders, back, glutes, and legs.
- Start on hands and knees, with hands below shoulders and knees below hips.
- Extend legs behind you, feet hip-width apart. Engage core.
- Hold for 10–30 seconds.
- Repeat 3–5 times.
For an easier version, keep knees on the floor while maintaining a straight line from knees to shoulders.
Warrior Crunch
This challenging variation intensifies core engagement while working thighs, glutes, and quads.
- Stand with feet wider than shoulder-width, toes turned out. Place hands behind head, opening chest.
- Engage core and glutes. Lower into squat until thighs parallel to floor.
- Bend torso to side, bringing right elbow toward right thigh. Repeat left side.
- Begin with 1 set of 8–12 reps.
Bird Dog with Elbow to Knee
This dynamic version enhances core activation and mobility.
- Start on hands and knees, with hands under shoulders and knees under hips.
- Engage core. Extend right leg to hip level while reaching left arm to shoulder height.
- Bring right knee and left elbow together in a crunch motion.
- Return to starting position.
- Begin with 1 set of 8–12 reps per side.
Advanced exercises
Challenge yourself with these advanced movements that push your core strength to new levels:
Mountain Climber
This dynamic exercise combines plank stability with knee drives to enhance balance and core strength.
- Begin in plank position with hands under shoulders, core engaged.
- Drive right knee toward chest while maintaining straight back and level hips.
- Return right leg as you simultaneously drive left knee forward.
- Alternate legs fluidly.
- Start with 1 set of 8–12 reps.
Side Plank with Rotation
This advanced variation strengthens arms, shoulders, and obliques through rotational movement.
- Lie on right side with right forearm below shoulder and legs extended, left foot stacked on right.
- Lift hips to form straight line, raising left arm straight up.
- Rotate torso toward floor, bringing left arm under body.
- Return to starting position.
- Begin with 1 set of 8–12 reps per side.
Turkish Get-Up
This comprehensive movement enhances spinal stability and mobility while strengthening core and shoulders.
- Lie on back with legs straight and arms at 45-degree angles.
- Bend right leg, placing foot near buttocks.
- Extend right arm toward ceiling with fist facing upward.
- Push through right heel and left elbow to prop onto left elbow.
- Transition to seated position, engaging abs.
- Slide left leg under, aligning knee and ankle with left hand.
- Rise to kneeling position with left knee and right foot grounded.
- Press right foot down, bring left leg forward into lunge, and stand.
- Reverse movements to return to starting position.
- Begin with 3–5 reps, gradually adding weight for challenge.
Key takeaways
Developing a strong, stable core is vital for overall fitness and functional movement at any fitness level. Whether you’re starting your fitness journey or looking to advance your training, incorporating diverse core exercises is essential for achieving your goals.
Beginners should focus on mastering foundational exercises like planks, dead bugs, and bridges to build core strength safely. As you progress, introduce intermediate movements such as side planks with leg lifts, mountain climbers, and weighted Russian twists to further challenge your core and enhance athletic performance.
Advanced exercisers can push their limits with challenging movements like dragon flags, hanging leg raises, and pike roll-outs, always prioritizing proper form to prevent injury.
Consistency is crucial – aim to incorporate core exercises 2-3 times weekly, varying your routine to target all core areas effectively. Progress at your own pace, focusing on quality movement over quantity.
By prioritizing core strength and incorporating varied exercises, you’ll enhance athletic performance, reduce injury risk, and improve overall health. Whether beginning your journey or tackling advanced movements, make core training a cornerstone of your fitness regimen.