The Best Core Workouts for Every Fitness Level

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 everyday activities – from pushing a shopping cart to tying your shoes – while also enhancing your balance, posture, and overall stability.

Contrary to popular belief, the core extends beyond just abdominal muscles; it incorporates muscles in your back and pelvic region as well.

Your core, alternatively called the trunk, consists of:

• Erector spinae: Running along your back, this muscle helps straighten your posture after bending and enables side bending and head rotation.
• Rectus abdominis: Commonly known as the “six-pack” muscle, it activates when you bend forward.
• Obliques: Both internal and external obliques facilitate trunk rotation and bending movements.
• Transverse abdominis: Encircling the front and sides of your trunk, it provides pelvic stability.
• Multifidus: Positioned in the back, it offers crucial support to your spine.

Additional supporting muscles include the pelvic floor, diaphragm, glutes, and muscles connected to the pelvis (hamstrings, hip flexors, and hip adductors).

Strengthening these muscles enhances body stabilization, supports spinal health, and boosts overall fitness levels.

Discover the following core-strengthening exercises suitable for all fitness levels.

Table of Contents

1. Beginner exercises
2. Intermediate exercises
3. Advanced exercises
4. Key takeaways

Beginner exercises

For fitness newcomers or those returning after a break, these beginner-friendly moves provide an excellent foundation. Consider consulting a personal trainer to customize repetitions and sets according to your fitness objectives.

When instructed to “engage your core,” visualize drawing your navel toward your spine while inhaling. Maintain this contraction briefly to properly activate your core muscles.

Bridge

This exercise targets glutes while engaging core muscles and toning thighs and buttocks.

• Lie on your back with knees bent and feet hip-width apart
• Place hands at your sides, palms facing down
• Activate core and glutes
• Lift hips until aligned with shoulders
• Hold for 10–30 seconds
• Complete 3–5 repetitions

Crunch

A fundamental core exercise focusing on abdominal engagement through upper body lifts.

• Lie supine with knees bent and feet flat
• Cross arms over chest
• Engage core while relaxing neck and shoulders
• Lift upper back while maintaining lower body contact
• Slowly return to starting position
• Begin with 8–12 repetitions

Supine Toe Tap

This Pilates-inspired movement activates core muscles while working glutes and legs with minimal spinal pressure.

• Lie on back with knees bent at 90 degrees
• Place hands at sides, palms down
• Engage core
• Lower right foot to tap floor while keeping left leg stationary
• Return right leg to start
• Alternate legs
• Complete 8–12 repetitions per side

Bird Dog

This exercise strengthens core while improving coordination, balance, and stability.

• Begin on hands and knees
• Engage core
• Extend right leg and left arm simultaneously
• Maintain neutral spine position
• Alternate sides
• Perform 8–12 repetitions per side

Bicycle Crunch

An effective oblique and abdominal exercise with hip engagement.

• Lie supine with left knee bent toward chest, right leg extended slightly elevated
• Place hands behind head without straining neck
• Bring right elbow toward left knee while lifting right shoulder
• Alternate sides in pedaling motion
• Complete 3 sets of 12 repetitions

Intermediate exercises

Progress your core training with these intermediate-level challenges:

Plank

A comprehensive full-body exercise primarily targeting core muscles.

• Start on hands and knees
• Extend legs back, feet hip-width apart
• Engage core
• Hold for 10–30 seconds
• Complete 3–5 sets

Modification: Keep knees on floor while maintaining straight alignment from knees to shoulders.

Warrior Crunch

This variation intensifies core work while engaging lower body muscles.

• Stand with wide stance, toes outward
• Place hands behind head
• Engage core and glutes
• Lower into squat until thighs parallel
• Bend torso side to side
• Complete 8–12 repetitions

Bird Dog with Elbow to Knee

An advanced version of bird dog that enhances core activation.

• Begin on hands and knees
• Extend opposite arm and leg
• Bring elbow and knee together
• Return to extension
• Complete 8–12 repetitions per side

Advanced exercises

For those seeking greater challenges, these advanced movements provide comprehensive core engagement:

Mountain Climber

Combines plank stability with dynamic knee movements for enhanced core strength.

• Start in plank position
• Alternate bringing knees toward chest
• Maintain straight back and level hips
• Complete 8–12 repetitions

Side Plank with Rotation

Strengthens arms, shoulders, and obliques through rotational movements.

• Lie on side with forearm support
• Lift hips to form straight line
• Rotate torso while extending arm
• Return to starting position
• Complete 8–12 repetitions per side

Turkish Get-Up

A comprehensive movement enhancing spinal stability and core strength.

• Begin lying supine with one leg bent
• Extend arm toward ceiling
• Progress through seated to standing position
• Reverse movement to starting position
• Complete 3–5 repetitions per side

Key takeaways

Developing core strength is fundamental for overall fitness and functional movement across all fitness levels. Whether beginning your fitness journey or advancing your training, incorporating varied core exercises is essential for achieving optimal results.

Beginners should focus on mastering foundational movements like planks and bridges to build core stability safely. Intermediate exercisers can progress to more challenging variations like side planks and mountain climbers to further develop strength and coordination.

Advanced practitioners may incorporate complex movements like Turkish get-ups, always prioritizing proper form to prevent injury. Regardless of level, consistency is paramount – aim for 2-3 core sessions weekly, progressively increasing difficulty while maintaining proper technique.

By prioritizing core development through progressive training, you’ll enhance athletic performance, reduce injury risk, and improve overall health and wellbeing. Make core training an integral component of your fitness regimen for comprehensive physical development.