When it comes to building a strong, toned midsection, having the right workout core exercises can make all the difference. A strong core isn't just about looking great in a crop top—it supports your balance, improves posture, and helps you power through everyday movements. Whether you're starting from scratch or ready to level up, I've got you covered with the best core exercises, from beginner-friendly moves to advanced challenges.

Why Core Workouts Matter

The core is like your body's powerhouse. It includes more than just your abs; it covers everything from your lower back and obliques to your deep stabilizing muscles. A strong core helps you with:

• Everyday activities like bending, lifting, or even sitting.

• Workout performance, whether you're running, lifting, or dancing.

• Reducing injuries, especially to the back.

Now that you know why core strength is important, let’s dive into the best exercises to work your core at every level.

Beginner Core Exercises

If you're new to working out or just getting back into it, starting with beginner-friendly moves is the best way to build a solid foundation. These exercises are simple, effective, and easy to do at home.

1. Plank (Knee Version)

This is a great introduction to the classic plank.

1. Start on all fours with your hands directly under your shoulders.

2. Walk your knees back slightly so your body forms a straight line from head to knees.

3. Tighten your core and hold for 20-30 seconds, then rest.

4. Repeat 2-3 times.

Why it works: It activates your abs, shoulders, and back without putting too much strain on your body.

2. Dead Bug

The dead bug is a beginner favorite that targets your entire core.

1. Lie on your back with your arms reaching up and your knees bent at a 90-degree angle.

2. Slowly lower your right arm and left leg toward the floor, keeping your back flat.

3. Return to the starting position and switch sides.

4. Do 8-10 reps on each side.

Why it works: It teaches you to engage your core while keeping your back supported.

3. Bird Dog

This exercise is all about balance and coordination.

1. Start on all fours with your hands under your shoulders and knees under your hips.

2. Extend your right arm forward and your left leg back until they are in line with your body.

3. Hold for a second, then return to the starting position.

4. Switch sides and repeat 10 times per side.

Why it works: It strengthens the abs, lower back, and stabilizing muscles.

Intermediate Core Exercises

Once you’ve mastered the basics, it’s time to step things up with intermediate core moves. These exercises add a bit more challenge to your workout core routine.

1. Full Plank

Take your plank game up a notch.

1. Start in a push-up position with your hands under your shoulders and legs extended behind you.

2. Keep your body in a straight line from head to heels.

3. Engage your abs and hold for 30-60 seconds.

Pro Tip: If holding a plank feels too easy, try lifting one leg off the ground for extra intensity.

2. Russian Twists

This is a fun way to target your obliques.

1. Sit on the floor with your knees bent and feet flat.

2. Lean back slightly and clasp your hands together.

3. Twist your torso to one side, then the other.

4. For a challenge, lift your feet off the ground or hold a small weight.

5. Do 10-15 twists on each side.

3. Leg Raises

This one really works your lower abs.

1. Lie on your back with your legs extended and arms by your sides.

2. Slowly lift your legs until they’re perpendicular to the floor.

3. Lower them back down without letting your lower back arch.

4. Aim for 10-12 reps.

4. Side Plank

Side planks fire up your obliques and stabilizing muscles.

1. Lie on your side with your legs stacked and your elbow under your shoulder.

2. Lift your hips so your body forms a straight line.

3. Hold for 20-40 seconds, then switch sides.

Pro Tip: Drop your bottom knee to the floor if you need extra support.

Advanced Core Exercises

Ready to go all out? These advanced core exercises are designed to push your limits and build serious strength.

1. Plank with Shoulder Taps

Add some movement to your plank.

1. Start in a full plank position.

2. Lift one hand and tap the opposite shoulder while keeping your hips steady.

3. Alternate sides for 10-15 reps.

Why it works: It challenges your balance and stability while keeping your core engaged.

2. Hanging Leg Raises

This gym favorite is perfect for targeting your lower abs.

1. Hang from a pull-up bar with your arms extended.

2. Keeping your legs straight, lift them to hip height or higher.

3. Lower them slowly and repeat for 8-10 reps.

3. V-Ups

This move combines a crunch and a leg raise into one.

1. Lie flat on your back with your arms overhead.

2. Simultaneously lift your upper body and legs, reaching your hands toward your feet.

3. Lower back down with control and repeat 10-12 times.

4. Side Plank with Hip Dips

Take your side plank to the next level.

1. Start in a side plank position.

2. Slowly lower your hips toward the floor, then lift them back up.

3. Do 8-10 dips on each side.

Why it works: It intensifies the focus on your obliques and adds dynamic movement.

Tips for Core Training Success

• Consistency is key: Aim to work your core 2-3 times a week for the best results.

• Mix it up: Combine different exercises to target all parts of your core.

• Focus on form: Always keep your movements controlled to avoid injury.

• Add cardio: Cardio helps burn fat so your hard-earned abs can show through.

• Fuel your body: A balanced diet with lean protein, whole grains, and healthy fats supports your fitness goals.

More Advanced Core Workouts to Test Your Limits

When you’re ready to truly challenge your core strength, these advanced moves are where the magic happens. They push your muscles to their limits and improve your overall athletic ability. Let’s take it up a notch!

1. Spiderman Plank

This is a dynamic plank variation that will leave your abs burning.

1. Start in a full plank position with your hands under your shoulders and your body in a straight line.

2. Bring your right knee toward your right elbow, keeping your hips steady.

3. Return to plank and repeat on the left side.

4. Do 10 reps per side.

Why it works: This move targets your obliques and works on hip mobility at the same time.

2. L-Sit Hold

This one is not for the faint of heart but offers incredible core engagement.

1. Sit on the floor with your legs extended and your hands placed just outside your hips.

2. Push through your hands to lift your body off the ground.

3. Keep your legs straight and hold for 10-20 seconds.

Pro Tip: If this is too difficult, start by keeping one foot on the ground while lifting the other.

3. Ab Rollouts

For this move, you’ll need an ab wheel or a stability ball.

1. Start on your knees, holding the ab wheel or placing your hands on the ball.

2. Slowly roll forward, extending your arms and keeping your core tight.

3. Roll back to the starting position with control.

4. Do 8-12 reps.

Why it works: This exercise strengthens your deep core muscles while challenging your stability.

4. Dragon Flag

Made famous by Bruce Lee, the dragon flag is a supreme test of core strength.

1. Lie on a bench with your hands gripping the sides above your head.

2. Lift your body into a straight line from shoulders to toes.

3. Slowly lower yourself without letting your back arch.

4. Aim for 6-8 reps.

Why it works: This advanced move builds incredible core strength while also engaging your back and glutes.

Adding Core Workouts to Your Routine

A question I hear a lot is, “How do I fit core exercises into my workout plan?” The good news is, it doesn’t take much time to build a stronger core. Even just 10-15 minutes of focused core work can make a huge difference when done consistently.

Example Weekly Core Schedule

• Day 1: Beginner Core Workout

  • Knee Plank (3 rounds of 30 seconds)

  • Dead Bug (10 reps per side)

  • Bird Dog (10 reps per side)

• Day 3: Intermediate Core Workout

  • Full Plank (3 rounds of 30-60 seconds)

  • Russian Twists (15 reps per side)

  • Side Plank (30 seconds per side)

• Day 5: Advanced Core Workout

  • Plank with Shoulder Taps (10 reps per side)

  • V-Ups (10-12 reps)

  • Spiderman Plank (10 reps per side)

This balanced approach allows you to progress through different levels of difficulty without overloading your muscles.

Functional Benefits of Core Workouts

One of the best parts about core training is how it helps you in real life. It’s not just about looking toned—it’s about feeling strong and capable.

1. Improved Posture

A strong core helps you stand taller and sit straighter. If you spend hours at a desk like I do, core workouts can counteract the effects of slouching.

2. Better Balance and Stability

Whether you’re carrying groceries or playing with your kids, a strong core keeps you steady on your feet. Exercises like the Bird Dog and Side Plank are especially helpful for improving balance.

3. Reduced Back Pain

Back pain is often linked to a weak core. By strengthening the muscles around your spine, you can reduce strain and support your lower back better.

4. More Power in Other Workouts

From lifting weights to running, your core is involved in almost every movement. A stronger core means you can lift heavier, run faster, and perform better overall.

Core Training Myths Debunked

There’s a lot of misinformation out there about core workouts. Let’s clear up some of the biggest myths.

Myth 1: You Need to Do Hundreds of Crunches

Crunches might be a classic, but they’re not the only way to build a strong core. In fact, they can put unnecessary strain on your neck and back if done incorrectly. Planks, twists, and leg raises are often more effective.

Myth 2: Core Workouts Alone Will Get You Abs

Having visible abs depends on more than just exercise. Your diet and overall body fat percentage play a huge role. Core workouts strengthen the muscles, but a balanced diet and cardio are key to revealing them.

Myth 3: You Should Train Core Every Day

Your core muscles need rest just like any other part of your body. Overtraining can lead to fatigue and injuries. Stick to 2-3 dedicated core sessions per week.

Core Workouts Without Equipment

One of the best things about core training is that you can do it anywhere. If you don’t have access to a gym or equipment, no problem! Bodyweight exercises are super effective for building core strength.

No-Equipment Core Routine

1. High Plank (30 seconds)

2. Leg Raises (10-12 reps)

3. Mountain Climbers (20 reps per side)

4. Side Plank with Reach-Through (10 reps per side)

This quick routine takes less than 10 minutes and can be done in your living room or even on vacation.

How to Keep Core Workouts Fun

Let’s face it—doing the same moves over and over can get boring. Here are some tips to keep your core workouts exciting:

1. Try new exercises: Keep things fresh by adding new moves like the Dragon Flag or Ab Rollouts.

2. Use props: Stability balls, resistance bands, and sliders can add variety and challenge.

3. Join a class: Pilates and yoga are great for core strength and often incorporate creative movements.

4. Set goals: Whether it’s holding a plank for 2 minutes or mastering a V-Up, having a goal keeps you motivated.

Final Thoughts on Core Workouts

The journey to a stronger core is about more than just exercise. It’s about creating a routine that fits your life, challenges your muscles, and makes you feel good in your own skin. By mixing beginner, intermediate, and advanced moves, you can keep progressing and see incredible results over time.

Keep experimenting with what works best for you, and most importantly, have fun with your workouts. A strong core is about more than looking good—it’s about feeling unstoppable!