Everyone talks about getting abs, but a strong core is about way more than just looks. Your core is your body’s center. It connects your upper and lower body and supports almost every movement you make—whether you’re lifting weights, sprinting down a field, or just bending to tie your shoes.
The good news? You don’t need fancy machines or long workouts to train it right. You just need the right exercises—and a little consistency.
Below, you’ll find 15 of the best core exercises, broken into beginner and advanced levels. Each one targets not just your abs, but also your obliques, deep core stabilizers, and even your back. Ready to feel stronger from the inside out? Let’s get started.
Core Exercises for Beginners
These moves are simple, safe, and effective. Perfect for anyone just starting out or getting back into training.
1. Dead Bug
This move looks funny, but it teaches your core how to stabilize your spine while your arms and legs move.
How to do it
- Lie on your back with your arms straight up and knees bent at 90 degrees
- Lower one arm and the opposite leg toward the floor
- Keep your back flat against the floor
- Return and switch sides
Reps
10 per side
2. Bird Dog
This one challenges your balance, core, and coordination all in one move.
How to do it
- Start in an all-fours position
- Extend your right arm and left leg straight
- Squeeze your core and avoid wobbling
- Return and switch sides
Reps
8 per side
3. Glute Bridge
This move works your glutes and core together—two major muscle groups for stability.
How to do it
- Lie on your back with knees bent and feet flat
- Lift your hips up by squeezing your glutes
- Keep your core tight and avoid arching your back
- Lower and repeat
Reps
12 to 15
4. Forearm Plank
This is the classic core isometric. You’ll feel everything from your shoulders to your thighs working.
How to do it
- Elbows under shoulders, feet hip-width
- Keep your back flat, hips in line with your shoulders
- Don’t let your belly sag
Hold time
Start with 20 to 30 seconds and build up
5. Seated Russian Twists
This twist move targets your obliques. Add a light weight once you’re ready.
How to do it
- Sit with knees bent, lean back slightly
- Twist your torso side to side
- Keep your core engaged and spine tall
Reps
12 per side
Intermediate Core Exercises
Once you feel strong in the basics, try adding these moves to push your core a little further.
6. Plank with Shoulder Taps
This adds movement to the plank and challenges your anti-rotation strength.
How to do it
- Get into a plank position
- Tap your left shoulder with your right hand
- Switch sides
- Keep your hips steady the entire time
Reps
10 per side
7. Leg Raises
This move lights up your lower abs. It’s harder than it looks.
How to do it
- Lie flat with legs straight
- Raise legs up to 90 degrees
- Lower slowly without letting your back arch
Reps
10 to 15
8. Side Plank
A killer move for your obliques and overall core stability.
How to do it
- Lie on your side with elbow under your shoulder
- Lift your hips and hold a straight line from head to feet
- Keep hips lifted and abs tight
Hold time
20 to 40 seconds each side
9. Reverse Crunch
This one targets your lower abs without putting stress on your neck.
How to do it
- Lie on your back with legs bent
- Curl your hips up toward your chest
- Use control, not momentum
Reps
12 to 15
10. Hollow Body Hold
This one is tougher than it looks and works your entire core.
How to do it
- Lie on your back
- Raise your shoulders and legs off the ground
- Keep arms by your ears
- Hold your lower back against the floor
Hold time
15 to 30 seconds
Advanced Core Exercises
Feel like you’ve got the basics down? These moves bring intensity, control, and serious burn. They’re great for athletes and experienced lifters.
11. V-Ups
An advanced version of the crunch that hits both upper and lower abs.
How to do it
- Lie flat with arms and legs extended
- Lift both at the same time into a V shape
- Reach your hands toward your feet
- Lower with control
Reps
10 to 12
12. Hanging Leg Raises
Tough but powerful for building core strength and grip.
How to do it
- Hang from a pull-up bar
- Raise legs straight up to 90 degrees
- Lower slowly
Reps
8 to 12
13. Plank to Push-Up
This move builds shoulder stability and core control.
How to do it
- Start in a forearm plank
- Push up into a full push-up position
- Lower back to your forearms
- Keep hips steady
Reps
8 to 10
14. L-Sit Hold
Super advanced but excellent for static core strength.
How to do it
- Sit on the floor or on parallel bars
- Lift your legs straight out in front of you
- Keep your back straight and legs off the ground
Hold time
10 to 20 seconds
15. Ab Wheel Rollouts
This is next-level core work that also hits your lats and shoulders.
How to do it
- Kneel with the ab wheel on the floor
- Roll forward slowly, keeping your core tight
- Go as far as you can without arching your back
- Roll back to start
Reps
6 to 10
Sample Weekly Core Workout Plan
Want a routine to follow Start with this simple weekly plan:
Day 1 Beginner Focus
Dead Bug
Bird Dog
Glute Bridge
Forearm Plank
Russian Twists
Day 2 Intermediate Mix
Plank with Shoulder Taps
Leg Raises
Side Plank
Hollow Body Hold
Day 3 Advanced Burnout
V-Ups
Plank to Push-Up
Hanging Leg Raises
L-Sit or Ab Wheel
Tips
- Do 2 to 3 sets per exercise
- Rest 30 to 60 seconds between sets
- Train core 3 to 4 times per week
- Pair with full body strength training for best results
Final Thoughts
Training your core is about more than just crunches and aesthetics. A strong core helps you lift better, move safer, and feel more in control of your body. Whether you’re a beginner or an athlete, these 15 exercises can help you build the kind of core that supports every goal you’ve got — from daily life to intense training.
Start with the basics, stay consistent, and level up when your body feels ready. Your core will thank you.
