A strong core is essential for overall fitness, posture, and injury prevention. Whether you are looking to build muscle, improve athletic performance, or enhance stability, core workouts should be a staple in your training routine.

The core muscles include the rectus abdominis (abs), obliques, transverse abdominis, and lower back muscles. Strengthening these muscles improves balance, coordination, and power for all types of movement.

This guide covers 25 of the best core exercises to help you develop strength, endurance, and stability.

1. Plank

Why It Works

A foundational core exercise that engages the entire midsection, improving endurance and stability.

How to Do It

  • Position yourself in a forearm plank with a straight body.
  • Keep abs tight and hips level.
  • Hold for 30-60 seconds.

Reps & Sets

  • 3 sets of 30-60 seconds

2. Hanging Leg Raises

Why It Works

Targets the lower abs and hip flexors, building core strength and control.

How to Do It

  • Hang from a pull-up bar with a shoulder-width grip.
  • Lift legs up until they are parallel to the ground.
  • Lower slowly back to the start.

Reps & Sets

  • 3 sets of 10-12 reps

3. Bicycle Crunches

Why It Works

Works the obliques and rectus abdominis, improving rotational strength.

How to Do It

  • Lie on your back and lift your legs.
  • Alternate bringing elbow to opposite knee in a pedaling motion.

Reps & Sets

  • 3 sets of 20 reps (10 per side)

4. Russian Twists

Why It Works

Engages the obliques and deep core muscles, improving rotational strength.

How to Do It

  • Sit with knees bent, holding a weight or medicine ball.
  • Rotate side to side while keeping abs engaged.

Reps & Sets

  • 3 sets of 15 reps per side

5. Dead Bug

dead bug
Why It Works

A stability exercise that improves core control and coordination.

How to Do It

  • Lie on your back with arms and legs raised.
  • Lower one leg and the opposite arm simultaneously.
  • Return to the start and switch sides.

Reps & Sets

  • 3 sets of 12 reps per side

6. Mountain Climbers

Why It Works

A dynamic movement that builds core endurance and cardiovascular fitness.

How to Do It

  • Get into a high plank position.
  • Alternate bringing knees toward your chest quickly.

Reps & Sets

  • 3 sets of 30 seconds

7. Hanging Knee Raises

Why It Works

Similar to hanging leg raises, but slightly easier for beginners.

How to Do It

  • Hang from a pull-up bar.
  • Bring knees toward the chest, then lower with control.

Reps & Sets

  • 3 sets of 12 reps

8. Side Planks

Why It Works

Strengthens the obliques and deep core stabilizers.

How to Do It

  • Lie on your side and support your body on one forearm.
  • Keep hips lifted and core engaged.
  • Hold for 30-45 seconds per side.

Reps & Sets

  • 3 sets per side

9. Cable Woodchoppers

Why It Works

Builds rotational power and core strength, great for athletes.

How to Do It

  • Attach a cable to an overhead pulley.
  • Pull diagonally across your body in a chopping motion.

Reps & Sets

  • 3 sets of 10 reps per side

10. Ab Rollouts (With Wheel or Barbell)

ab rollouts
Why It Works

An advanced move that engages the deep core muscles.

How to Do It

  • Kneel on the floor with an ab wheel.
  • Extend forward while keeping abs tight.
  • Pull back to the start.

Reps & Sets

  • 3 sets of 8-10 reps

11. Reverse Crunches

Why It Works

Targets the lower abs and improves core control.

How to Do It

  • Lie on your back and lift legs.
  • Curl hips upward, bringing knees toward the chest.

Reps & Sets

  • 3 sets of 12 reps

12. Medicine Ball Slams

Why It Works

Builds explosive core strength and endurance.

How to Do It

  • Hold a medicine ball overhead.
  • Slam it down with force, engaging the core.

Reps & Sets

  • 3 sets of 10 reps

13. V-Ups

Why It Works

Works the entire abdominal region with a dynamic movement.

How to Do It

  • Lie flat and extend arms overhead.
  • Lift legs and torso simultaneously to form a V-shape.

Reps & Sets

  • 3 sets of 12 reps

14. Plank Shoulder Taps

Why It Works

Enhances core stability and balance.

How to Do It

  • Get into a high plank position.
  • Alternate tapping each shoulder with the opposite hand.

Reps & Sets

  • 3 sets of 20 reps (10 per side)

15. Farmer’s Carry

farmers carry

Why It Works

Engages the core for stability and endurance.

How to Do It

  • Hold heavy dumbbells in each hand.
  • Walk while keeping abs tight and posture straight.

Reps & Sets

  • 3 sets of 30 seconds

16-25: More Core-Building Exercises

  1. Bird Dogs – Improves core control and balance.
  2. L-Sit Hold – Builds serious core strength.
  3. Suitcase Carry – Enhances unilateral core stability.
  4. Flutter Kicks – Engages the lower abs.
  5. Hollow Body Hold – Strengthens the deep core.
  6. Bear Crawl – Improves coordination and core endurance.
  7. Side Bend with Dumbbell – Targets the obliques.
  8. Jackknife Sit-Ups – Works the full abdominal wall.
  9. Seated Russian Twists – Adds rotational resistance.
  10. Plank with Leg Lift – Enhances stability and control.

Core Workout Routine

Beginner:

Exercise Sets Reps
Plank 3 30 sec
Bicycle Crunches 3 15 per side
Russian Twists 3 12 per side

Advanced:

Exercise Sets Reps
Hanging Leg Raises 3 12
Ab Rollouts 3 10
Cable Woodchoppers 3 10 per side

Conclusion

A strong core enhances balance, stability, and overall strength. Incorporating these 25 core exercises into your workout routine will improve athletic performance, support posture, and reduce the risk of injury.

For the best results, train your core two to three times per week, focusing on progressive overload and proper form.

Last Updated on August 8, 2025