25 Core Exercises from Top Trainers
Strengthening Your Core
Welcome to our comprehensive guide on the top 25 core exercises to strengthen your core for a stronger body recommended by fitness trainers. Whether you're an athlete, fitness enthusiast, or simply someone looking to improve your overall strength and stability, this article is for you.
Although you may think of your "core" when you're doing specific abs moves, you actually use these muscles all day, every day—which is why core exercises are so important. Whether you're walking, reaching, balancing, rising from a chair, or simply standing up straight, your core muscles are firing to keep you stable and supported in nearly every movement.
These include the rectus abdominis (at the front of your abdomen, probably what you think of when you think "abs"), the transverse abdominis (on your sides and around the spine), the erector spinae (on your lower back), the pelvic floor muscles, and the internal and external Oblique (on the side of your stomach). Abarca says even your rotator cuffs, lats, traps, and pectoral muscles can be involved in core work.
If you engage your abs while lifting — bracing your core muscles to keep you more stable and prevent you from rotating or arching — any exercise can become an abs exercise. Also, some workout routines that you might not think of as "core exercises" really smoke those muscles, too, especially those in which you're lifting weights over your head, such as overhead presses, holding weights in front of you, such as goblet squats, or your balance. Challenge, a single leg deadlift.
But because of how much you use your abs in everyday life and during your workouts, it's worth showing them some extra love with certain core exercises, Abarka says. Not only can it help prevent injuries (including back pain!), but it can improve your range of motion, increase strength, and maintain mobility.
Below, check out 25 great core moves that top trainers swear by. Sprinkle a few of these throughout your next full-body workout, or string a few together for a straightforward core sequence.
1. Plank
The plank is a fundamental exercise that targets the entire core, including the abdominal muscles, lower back, and obliques. Start by assuming a push-up position with your elbows directly under your shoulders. Engage your core, maintain a straight line from your head to your heels, and hold the position for as long as possible. Repeat for multiple sets to improve core endurance and stability.
2. Bicycle Crunches
Bicycle crunches are an effective exercise for targeting the rectus abdominis and oblique muscles. Lie on your back with your hands behind your head and your knees bent. Lift your shoulder blades off the ground and bring your right elbow to your left knee while straightening your right leg. Alternate sides in a cycling motion, engaging your core throughout the movement.
3. Russian Twists
Russian twists are a great exercise for working the oblique muscles. Sit on the ground with your knees bent and feet flat on the floor. Lean back slightly while keeping your back straight. Hold your hands together in front of your chest and twist your torso to one side, then the other, while engaging your core. Increase the difficulty by holding a weight or medicine ball in your hands.
4. Mountain Climbers
Mountain climbers are a dynamic exercise that targets the entire core and also provides a cardiovascular challenge. Start in a high plank position, then alternate bringing your knees towards your chest in a running motion. Keep your core engaged and maintain a strong plank position throughout the exercise.
5. Dead Bug
The dead bug exercise targets the deep core muscles and helps improve stability. Lie on your back with your arms extended towards the ceiling and your legs bent at a 90-degree angle. Lower your right arm and left leg towards the ground while keeping your lower back pressed into the floor. Return to the starting position and repeat on the opposite side.
6. Side Plank
The side plank targets the oblique muscles and helps improve lateral core strength. Start by lying on your side with your elbow directly beneath your shoulder and your legs stacked on top of each other. Lift your hips off the ground, creating a straight line from your head to your feet. Hold the position for as long as possible, then switch sides.
7. Superman
The superman exercise is excellent for targeting the lower back muscles, which are an essential part of the core. Lie on your stomach with your arms extended in front of you and your legs straight. Lift your arms, chest, and legs off the ground simultaneously, engaging your lower back muscles. Hold for a few seconds before returning to the starting position.
8. Bird Dog
The bird dog exercise targets the core muscles while also engaging the glutes and lower back. Start on your hands and knees, with your hands directly beneath your shoulders and your knees beneath your hips. Extend your right arm forward while simultaneously extending your left leg backward. Keep your core engaged and avoid arching your back. Return to the starting position and repeat on the opposite side.
9. Reverse Crunches
Reverse crunches are an effective exercise for targeting the lower abs. Lie on your back with your hands by your sides and your legs raised and bent at a 90-degree angle. Lift your hips off the ground, bringing your knees towards your chest. Lower your hips back down without letting your feet touch the floor.
10. Flutter Kicks
Flutter kicks target the lower abs and hip flexors while also engaging the quads. Lie on your back with your arms by your sides and your legs extended. Lift your legs off the ground a few inches and perform a fluttering motion, alternating between lifting each leg up and down. Keep your core engaged and maintain a steady breathing pattern throughout the exercise.
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11. Turkish Get-Up
The Turkish get-up is a complex exercise that engages the entire core and challenges stability. Start by lying on your back with a kettlebell or dumbbell in one hand, arm fully extended towards the ceiling. Slowly roll onto your side, then onto your forearm, and eventually into a kneeling position while keeping the weight extended overhead. Reverse the movement to return to the starting position.
12. V-Ups
V-ups are an advanced exercise that targets the entire core, including the upper and lower abs. Lie on your back with your arms extended overhead and your legs straight. Simultaneously lift your upper body and legs off the ground, reaching your hands towards your toes. Lower back down with control and repeat for multiple reps.
13. Russian Leg Lifts
Russian leg lifts primarily target the lower abs while also engaging the hip flexors. Lie on your back with your legs extended and your hands under your hips for support. Lift your legs off the ground while keeping them straight, then lower them back down without touching the floor. Repeat for multiple reps, focusing on controlled and smooth movements.
14. Hanging Leg Raises
Hanging leg raises are an advanced exercise that targets the lower abs and hip flexors. Hang from a pull-up bar with your arms fully extended. Engage your core and lift your legs towards your chest, keeping them straight. Lower them back down with control and repeat for multiple reps.
15. Swiss Ball Rollouts
Swiss ball rollouts are an effective exercise for targeting the core muscles, especially the rectus abdominis. Start in a kneeling position with your forearms resting on a Swiss ball. Roll the ball forward by extending your arms and allowing your body to move forward. Roll back to the starting position by pulling the ball back with your forearms. Keep your core engaged throughout the movement.
16. Lying Windshield Wipers
Lying windshield wipers target the oblique muscles and improve rotational core strength. Lie on your back with your arms extended to the sides and your legs raised and bent at a 90-degree angle. Keeping your upper body stable, lower your legs to one side, stopping just above the ground. Lift your legs back to the starting position and repeat on the other side.
17. Medicine Ball Slams
Medicine ball slams are a dynamic exercise that engages the entire core while also providing a cardio element. Stand with your feet shoulder-width apart and hold a medicine ball above your head. Slam the ball into the ground with force, squatting down as you do so. Catch the ball on the rebound and repeat for multiple reps.
18. Woodchoppers
Woodchoppers mimic the motion of chopping wood and target the oblique muscles. Stand with your feet shoulder-width apart and hold a dumbbell or medicine ball with both hands. Start with the weight on one side of your body and swing it diagonally across your body, ending on the opposite side. Rotate your torso and pivot your feet as you perform the movement. Repeat for multiple reps, then switch sides.
19. Pallof Press
The Pallof press is an anti-rotation exercise that targets the core and improves stability. Attach a resistance band to a stationary object and stand perpendicular to it. Hold the band with both hands at chest level and step away from the anchor point to create tension. Keeping your core engaged, extend your arms in front of you, then return to the starting position. Repeat for multiple reps.
20. Stability Ball Knee Tucks
Stability ball knee tucks are an advanced exercise that targets the lower abs and improves balance and stability. Start in a high plank position with your shins resting on a stability ball. Engage your core and tuck your knees towards your chest, rolling the ball forward. Extend your legs back to the starting position and repeat for multiple reps.
21. Kettlebell Windmills
Kettlebell windmills are a challenging exercise that targets the oblique muscles and improves shoulder stability. Hold a kettlebell in one hand and press it overhead, keeping your arm fully extended. Stand with your feet wider than shoulder-width apart and slightly turned out. Bend at the hips towards the opposite side of the kettlebell while keeping your arm extended. Return to the starting position and repeat on the other side.
22. Hollow Body Hold
The hollow body hold is an isometric exercise that targets the entire core. Lie on your back with your arms extended overhead and your legs straight. Lift your head, shoulder blades, and legs off the ground while pressing your lower back into the floor. Hold the position for as long as possible, focusing on maintaining a straight and engaged core.
23. Standing Cable Rotations
Standing cable rotations target the oblique muscles and improve rotational core strength. Stand perpendicular to a cable machine with the handle at chest level. Hold the handle with both hands and stand with your feet shoulder-width apart. Rotate your torso away from the machine, keeping your hips and lower body stable. Return to the starting position and repeat on the other side.
24. Captain's Chair Leg Raises
Captain's chair leg raises are an effective exercise for targeting the lower abs. Using a captain's chair or knee raise station, grip the handles and allow your legs to hang freely. Engage your core and lift your knees towards your chest, avoiding swinging or using momentum. Lower your legs back down with control and repeat for multiple reps.
25. Russian Med Ball Twists
Russian med ball twists target the oblique muscles and improve rotational core strength. Sit on the ground with your knees bent and feet elevated off the floor. Hold a medicine ball in front of your chest and lean back slightly. Rotate your torso to one side, touching the ball to the ground, then rotate to the other side. Repeat for multiple reps, focusing on controlled movements.
FAQs about Core Exercises
1. What are the benefits of core exercises?
Core exercises provide numerous benefits, including improved posture, enhanced stability and balance, reduced risk of injury, increased athletic performance, and a stronger and more defined core.
2. How often should I do core exercises?
It's recommended to include core exercises in your routine at least 2-3 times per week. However, listen to your body and adjust the frequency based on your fitness level and recovery ability.
3. Can I do core exercises every day?
While it's possible to perform core exercises daily, it's essential to allow your muscles time to recover and rebuild. Alternating days or incorporating rest days in your training schedule is generally beneficial.
4. Can core exercises help with back pain?
Yes, core exercises can help alleviate back pain by strengthening the muscles that support the spine and improving overall stability and posture. However, consult with a healthcare professional for personalized advice.
5. Are there modifications for beginners?
Absolutely! Many core exercises can be modified to accommodate different fitness levels. Start with simpler variations and gradually progress as you build strength and confidence.
6. Should I consult a trainer before starting core exercises?
If you're new to core exercises or have specific concerns or conditions, it's advisable to consult with a certified fitness trainer or healthcare professional. They can provide guidance and ensure you perform exercises correctly and safely.
Note: Incorporating the top 25 core exercises into your fitness routine can yield tremendous benefits for your overall strength, stability, and performance. From planks and crunches to dynamic movements and isometric holds, these exercises target various core muscles and improve your body's functionality. Remember to start with proper form, gradually increase intensity, and listen to your body's cues. By consistently challenging your core, you'll develop a stronger foundation for all your physical activities and lead a healthier, more active lifestyle.
