Best Core Exercises: Top Moves, from Beginner to Advanced

Strengthening your core muscles helps stabilize your body and support your spine. These exercises are great for newbies and veterans alike. HealthConditionsFeaturedBreastCancerIBDMigraineMultipleSclerosis(MS)RheumatoidArthritisType2DiabetesSponsoredTopicsArticlesAcidRefluxADHDAllergiesAlzheimer's&DementiaBipolarDisorderCancerCrohn'sDiseaseChronicPainCold&FluCOPDDepressionFibromyalgiaHeartDiseaseHighCholesterolHIVHypertensionIPFOsteoarthritisPsoriasisSkinDisordersandCareSTDsDiscoverWellnessTopicsNutritionFitnessSexualHealthMen'sHealthWomen'sHealthMentalHealthSleepOriginalSeriesFreshFoodFastDiagnosisDiariesYou’reNotAlonePresentTenseVideoSeriesYouthinFocusCrackingtheSleepCodeNoMoreSilenceFutureofHealthPlanHealthChallengesMindfulEatingSugarSavvyMoveYourBodyGutHealthMoodFoodsAlignYourSpineFindCarePrimaryCareMentalHealthOB-GYNDermatologistsNeurologistsCardiologistsOrthopedistsLifestyleQuizzesWeightManagementAmIDepressed?AQuizforTeensAreYouaWorkaholic?HowWellDoYouSleep?Tools&ResourcesHealthNewsFindaDietFindHealthySnacksDrugsA-ZHealthA-ZConnectFindYourBezzyCommunityBreastCancerInflammatoryBowelDiseasePsoriaticArthritisMigraineMultipleSclerosisPsoriasisFollowusonsocialmediaShopProductsbyConditionInsomniaStressReliefBackPainNeckPainSleepApneaHotSleepersAllergiesPainReliefProductReviewsVitamins&SupplementsSleepMentalHealthNutritionAt-HomeTestingCBDMen’sHealthWomen’sHealthHealthConditionsDiscoverPlanConnectShopSubscribeFitnessGetMotivatedFindYourMovementLevelUpExercise+ConditionsRestandRecoverExercisewithUsSupportYourJourneyTheBestCoreExercisesforAllFitnessLevelsMedicallyreviewedbyJenniferMathe,MS,CSCS,NATA-BOC—WrittenbyKirstenNunez—UpdatedonSeptember27,2021BeginnerIntermediateAdvancedTakeawayWhetheryou’repushingagrocerycartorputtingonshoes,youuseyourcoretoaccomplishalotofeverydayactivities.Italsoaffectsyourbalance,posture,andstability.Contrarytopopularbelief,yourcoredoesn’tjustincludeyourabdominalmuscles.Italsoconsistsofmusclesinyourbackandaroundyourpelvis.Yourcore,ortrunk,includesyour:Erectorspinae.Theerectorspinaeisabackmusclethatextendsupyourtrunk.Ithelpsyoustandupstraightafterbendingover,aswellasbendsidewaysandrotateyourhead.Rectusabdominis.Whenyoubendforward,youuseanabdominalmusclecalledtherectusabdominis.It’ssometimescalledthe“sixpack”muscle.Obliques.Yourinternalobliqueandexternalobliquehelpyourotateorbendyourtrunk.Transverseabdominis.Thetransverseabdominis,whichwrapsaroundthefrontandsideofyourtrunk,stabilizesyourpelvis.Multifidus.Themultifidusinyourbacksupportsyourspine.Othermusclesthatmakeupyourcoreincludeyour:pelvicfloordiaphragmglutesmusclesthatattachtothepelvis(hamstrings,hipflexors,andhipadductors)Keepingthesemusclesstronghelpsstabilizeyourbody,supportyourspine,andenhanceyouroverallfitness.Readonforthebestcore-strengtheningmovesforeveryfitnesslevel.BeginnermovesIfyou’renewtoexerciseorifyouhaven’texercisedinalongtime,startwiththesebeginnermoves.Itmayalsobeagoodideatoconsultwithapersonaltrainer,ifyoucan,totalkabouttherightamountofrepsandsetsforyourpersonalfitnesslevelandgoals.Throughouttheseexercises,you’llseethephrase“tightenyourcore”—buthowdoyouknowifyou’reactuallydoingthat?Onegoodwaytostartistoinhale,andasyou’redoingthat,imagineyou’rebringingyourbellybuttontowardyourspine.Holdyourmusclestightinthatpositionforafewseconds.Thisfeelingofbracedstomachmusclesiswhatitfeelsliketoengage—ortighten—yourcore.BridgeShareonPinterestThisposeactivatesyourglutestoliftyourhips,whichhelpstrainyourcorewhiletoningyourbuttandthighs.Startonyourback.Bendyourkneesandplantyourfeetonthefloorathipwidth.Placeyourhandsatyoursides,palmsdown.Tightenyourcoreandglutes.Raiseyourhipsuntilyourkneesareinlinewithyourshoulders.Holdfor10–30seconds.Repeat3–5times.CrunchCrunchesareaclassiccore-strengtheningmove.Theactofliftingyourupperbodyworksyourabdominalmuscles.Ifyouhaveoccasionallowbackpain,docruncheswithcare—moveslowlyandstartwithjustafewreps.Ifyourlowbackpainischronic,talkwithacertifiedtrainerorhealthcareprofessionalbeforeattemptingthisclassiccrunch.Itmaynotbethebestoptionforyou.ShareonPinterestStartonyourback.Bendyourkneesandplantyourfeetonthefloorathipwidth.Lineupyourheadandspine.Crossyourarmsacrossyourchest.Tightenyourcoreandrelaxyourneckandshoulders.Tuckinyourchinandliftyourupperback,keepingyourlowerback,pelvis,andfeetonthefloor.Pause.Slowlyloweryourupperbacktoreturntothestartingposition.Startwith1setof8–12reps.SupinetoetapThisisabasicPilatesexercise.Itengagesyourcoremuscleswhileworkingyourglutes,hips,andlegs.Toetapsalsoplaceminimalpressureonyourspine.Ifyouhavebackpain,toetapsmaybeanidealalternativetocrunches.ShareonPinterestStartonyourback.Liftyourlegs,withyourkneesbentto90degrees.Placeyourhandsatyoursides,palmsdown.Tightenyourcore.Loweryourrightfootandgentlytapthefloor,keepingyourleftlegstillandyourbackflat.Raiseyourrightlegtoreturntothestartingposition.Repeatwithyourleftleg.Startwith1setof8–12reps.BirdDogThebirddogengagesbothyourabdominalandbackmuscles,soit’sanidealcore-strengtheningmove.Italsochallengesyourcoordination,balance,andstability.ShareonPinterestStartonallfours,handsbelowyourshouldersandkneesbelowyourhips.Tightenyourcore.Liftandstraightenyourrightlegtohiplevel.Simultaneouslyliftandextendyourleftarmtoshoulderlevel,palmdown.Holdaneutralspinewithoutallowingyourbacktoarchasyouextendyourarmandleg.Pause.Repeatwithyourleftlegandrightarm.Startwith1setof8–12reps.BicyclecrunchShareonPinterestThisvariationonaregularcrunchworksyourobliques,rectusabdominous,andhips.Startwithyourbackonthefloor,withyourleftkneebentanddrawntowardyourchest.Keepyourrightlegstraightandslightlyliftedoffthefloor.Placeyourhandsbehindyourneckorthelowerpartofyourhead—becarefulnottopullonyourneckwhileyoudothismove.Withyourleftkneebentandyourrightlegstraight,liftyourrightshoulderoffthefloorandmoveyourrightelbowtowardyourleftknee.Asyoubringyourrightshoulderbacktothefloor,extendyourleftlegwhilebendingyourrightkneeandbringingittowardyourchest.Asyourrightkneemovesfartherin,liftyourleftshoulderoffthefloorandmoveyourleftelbowtowardyourrightknee.Startwith3setsof12alternaterepetitions.IntermediatemovesAsyougetstronger,takeitupanotchwiththeseintermediateexercises.PlankTheplankisafull-bodyexercisethattargetsyourcore.Italsostrengthensyourarms,shoulders,back,glutes,andlegs.ShareonPinterestStartonallfours,withyourhandsbelowyourshouldersandyourkneesbelowyourhips.Straightenyourlegsbehindyou,keepingyourfeethip-widthapart.Tightenyourcore.Holdfor10–30seconds.Repeat3–5times.Tomakethisexerciseeasier,keepyourkneesonthefloor,withyourweightoveryourhands.Keepastraightlinefromyourkneestoshoulders.WarriorcrunchThiscrunchvariationworksyourcoreandlowerbody,includingyourthighs,glutes,andquads.ShareonPinterestStandwithyourfeetslightlywiderthanshoulderwidthandyourtoesturnedoutward.Putyourhandsbehindyourheadandopenyourchest.Tightenyourcoreandglutes.Bendyourkneesuntilyourthighsareparalleltothefloor.Bendyourtorsototheside,movingyourrightelbowtowardyourrightthigh.Repeatontheleftside.Startwith1setof8–12reps.BirddogwithelbowtokneeThisvariationonthebasicbirddogincorporatesfluidmovementtoengageyourabsandbackwhileimprovingcoremobility.ShareonPinterestStartonallfours,handsbelowyourshouldersandkneesbelowyourhips.Tightenyourcore.Liftandstraightenyourrightlegtohiplevel.Simultaneouslyliftandextendyourleftarmtoshoulderlevel,palmdown.Bringyourrightkneeandleftelbowtowardeachother.Returntothestartingposition.Startwith1setof8–12reps.Repeatontheotherside.AdvancedmovesOnceyou’vemasteredintermediatemoves,challengeyourselftoanadvancedcoreroutine.Theseexerciseswillfurtherbuildcorestrengthbyengagingyourmusclesinmorecomplexways.MountainclimberThisintermediateexercisecombinesaplankwithkneemovements,soit’sanexcellentmoveforbalanceandcorestrength.ShareonPinterestStartinaplankwithyourhandsbelowyourshoulders.Tightenyourcore.Liftyourrightkneetowardyourchest,keepingyourbackstraightandhipsdown.Returnyourrightlegtothestartingpositionasyousimultaneouslyliftyourleftkneetowardyourchest.Continuealternatinglegs.Startwith1setof8–12reps.SideplankwithrotationThisexerciseisanadvancedversionofthebasicplank.Itstrengthensyourarms,shoulders,andobliquesbycombiningasideplankwitharmmovements.ShareonPinterestLieonyourrightsidewithyourrightforearmbelowyourshoulder.Extendyourlegs,leftfootontopoftheright.Tightenyourcore.Liftyourhipstoformastraightlinewithyourbody.Raiseyourleftarmstraightup.Rotateyourtorsotowardthefloorandbringyourleftarmunderyourbody.Rotateyourtorsoagaintostraightenyourleftarmtoreturntothestartingposition.Startwith1setof8–12reps.Repeatontheotherside.Turkishget-upShareonPinterestThisfull-bodymovementisagreatwaytoincreasespinalstabilization,aswellasimprovemobilityinyourhips,lumbarspine,andthoracicspine.It’salsogreatforincreasingstrengthintheabmusclesaroundyourspine,aswellasyourshoulders.Trythismovementonceortwicewithoutaweight,andthenstartwithsomethinglight(think5pounds)tomakesureyourshouldersarestableenoughtohandleweightoverhead.Useaheavierweightasyoubuildstrength.Lieonyourbackwithyourlegsstraightoutandarmsatyoursidesatabouta45-degreeangle.Bendyourrightlegandplaceyourrightfootonthefloor,afewinchesfromyourbutt.Bringyourrightarmstraightuptowardtheceiling,makingafistwithyourrighthandandkeepingyourknucklespointingtowardtheceiling(thishelpswithshoulderstabilization).Focusyourgazeonyourfist—thisiswheretheweightwilleventuallybe.Youwanttokeepyourfistdirectlyaboveyourshoulderthroughouttheentiremove.Next,pushthroughyourrightheelandyourleftelbowtopropyourselfupontoyourleftelbow,makingsureyourchestisfacingoutinfrontofyou,notuptowardthesky.Then,pushyourleftpalmintothefloorandpullyourbodyintoaseatedposition,allowingyourabstodomostofthework.Next,slideyourleftlegunderneathyou,makingsureyourleftkneeandleftankleareinlinewithyourlefthand.Moveintoakneelingpositionwithyourleftkneeandrightfootontheground,removingyourlefthandfromthefloorasyoudoso.Asyoucontinuetoholdyourrightarmoverhead,pressyourrightfootintothegroundandbringyourleftlegforward—likeyou’redoingalunge.Youshouldnowbestanding!Now,dothemovementsinreverseuntilyourbackisonthegroundagain.Startwith3–5reps.ThebottomlineWhetheryou’relookingtokick-startaregularexerciseroutineoraddanextrapushtoyourexistingone,core-strengtheningmovesareagreatstartingplace.Talkwithyourhealthcareprofessionalbeforestartinganewexerciseroutine.Ifyouhaveapastorcurrentbackinjury,consultacertifiedpersonaltrainer,ifyoucanTheycanshowyouhowtosafelytoneandtrainyourcore.LastmedicallyreviewedonSeptember23,20214sourcescollapsedHealthlinehasstrictsourcingguidelinesandreliesonpeer-reviewedstudies,academicresearchinstitutions,andmedicalassociations.Weavoidusingtertiaryreferences.Youcanlearnmoreabouthowweensureourcontentisaccurateandcurrentbyreadingoureditorialpolicy.Benefitsofphysicalactivity.(2021).cdc.gov/physicalactivity/basics/pa-health/index.htmCoreanatomy:Musclesofthecore.(2013).acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3562/core-anatomy-muscles-of-the-coreCrunch.(n.d.).acefitness.org/education-and-resources/lifestyle/exercise-library/52/crunchThielenS.(2014).Summerbootcamp:Coreworkout.acefitness.org/education-and-resources/professional/expert-articles/4919/summer-boot-camp-core-workoutFEEDBACK:MedicallyreviewedbyJenniferMathe,MS,CSCS,NATA-BOC—WrittenbyKirstenNunez—UpdatedonSeptember27,2021Readthisnext5CableMachineExercisesforaSolidCoreMedicallyreviewedbyPeggyPletcher,M.S.,R.D.,L.D.,CDEUsingacablemachinetoworkoutthecoreaddsresistanceandchallengesstability.Theseexercisescanbemodifiedforallfitnesslevels.READMOREAComprehensiveGuidetoEngagingYourCoreWrittenbyTravisEdwards,PT,MPTandSaralynWard"Engageyourcore"isacommonexercisecuemeanttoencouragesupportofyourspineandcontractionofyourtrunkmuscles.Thisarticleexplainshow…READMORE16DumbbellExercisesforAbsMedicallyreviewedbyDanielBubnis,M.S.,NASM-CPT,NASELevelII-CSSDumbbellscanbeusedtostrengthenjustaboutanybodypart,includingtheabs.We'llgothrough16exercisestoaddtoyourroutine.READMOREBoostYourFlexibilitywithThese8YogaPosesMedicallyreviewedbyDanielBubnis,M.S.,NASM-CPT,NASELevelII-CSSJoiningayogaclassorpracticingyogaposesathomemaybeoneofthebestwaystoincreaseyourflexibility.Theseeightyogaposescanhelpboost…READMOREAnatomyoftheShoulderMusclesExplainedMedicallyreviewedbyKevinMartinez,M.D.Theshouldermusclesplayalargeroleinhowweperformtasksandactivitiesindailylife.We'lldiscussthefunctionandanatomy.READMOREHowtoDoKneeUpsforaStrongerCoreMedicallyreviewedbyDanielBubnis,M.S.,NASM-CPT,NASELevelII-CSSThekneeupisanintermediate-to-advanced-levelexercisethat,whendonecorrectly,willstrengthenyourabdominalmuscles.Learnhowtoperforma…READMORE5EverydayLifeHacksforStraighteningYourSpineFollowthesehackseachdaytoimprove,protect,andstraightenyourspine.READMOREMakingtheMostofYourGymMembershipHowareyouusingyourgymmembership?Takeadvantageofitbyscopingthetools,planningaschedule,andstickingwithyourintentions.READMOREExercise:ResearchShowsIt’sHowOftenYouDoIt,NotHowMuchExpertssayevensmallamountsofdailyexercisecanbuildupenduranceandmusclestrengthaswellasreducetheriskofinjuriesREADMOREThe6BestFitbitsof2022:WhichIsBestforYou?WrittenbyGraceGallagherFitbit,theiconicfitnesstrackercompany,nowboastsavastnumberofproducts.Herearethe6bestFitbitsof2022.READMORE