Your core plays a crucial role in many daily activities, such as pushing a grocery cart or putting on shoes. It not only affects your balance, posture, and stability but also involves more than just your abdominal muscles. The core includes muscles in your back and around your pelvis.

The core, also known as the trunk, comprises various muscles, including:

  1. Erector spinae: This back muscle extends along your trunk, assisting in standing up straight, bending sideways, and rotating your head.
  2. Rectus abdominis: The abdominal muscle responsible for bending forward, often referred to as the “six-pack” muscle.
  3. Obliques: Internal and external oblique muscles help with trunk rotation and bending.
  4. Transverse abdominis: Wrapping around the front and side of your trunk, it stabilizes your pelvis.
  5. Multifidus: A back muscle supporting your spine.

Other core muscles include the pelvic floor, diaphragm, glutes, and muscles attached to the pelvis (hamstrings, hip flexors, and hip adductors). Strengthening these muscles is vital for stabilizing your body, supporting your spine, and improving overall fitness.

Explore the following core-strengthening exercises suitable for all fitness levels.

Related article: What is the Benefit of the Russian Twist? What Are the Variations of Russian Twist?

For Beginner Level

For those who are new to exercise or haven’t been active in a while, here are some beginner moves to get started.

If possible, consider consulting with a personal trainer to discuss the appropriate number of reps and sets based on your personal fitness level and goals.

In these exercises, you’ll often hear the instruction to “tighten your core.” But what does that mean?

A simple way to start is by inhaling and imagining pulling your belly button towards your spine. Hold that position, keeping your muscles tight for a few seconds. This sensation of bracing your stomach muscles is what it feels like to engage or tighten your core.

Stay home. Home fitness. Woman doing exercise for glute hip bridge abduction using rubber resistance band
Bridge exercise

#1. Bridge

Now, let’s look at the Bridge exercise:

  1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands at your sides, palms down.
  2. Tighten your core and squeeze your glutes.
  3. Lift your hips until your knees align with your shoulders.
  4. Hold this position for 10–30 seconds.
  5. Repeat the exercise 3–5 times.

This pose not only activates your glutes but also engages your core, contributing to toning your buttocks and thighs.

#2. Crunch

Crunches are a classic exercise for strengthening your core. When you lift your upper body, you’re working on your abdominal muscles.

If you occasionally experience lower back pain, approach crunches with caution—move slowly and begin with just a few repetitions. If your lower back pain is persistent, it’s advisable to consult with a certified trainer or healthcare professional before attempting crunches, as it may not be the best option for you.

Here’s how to do crunches:

  1. Lie on your back with knees bent and feet flat on the floor at hip-width apart.
  2. Keep your head and spine aligned, and cross your arms over your chest.
  3. Tighten your core, relax your neck and shoulders, tuck in your chin, and lift your upper back while keeping your lower back, pelvis, and feet on the floor.
  4. Pause and slowly lower your upper back to the starting position.
  5. Begin with one set of 8–12 reps.

#3. Supine Toe Tap

This basic Pilates exercise engages your core muscles while working on your glutes, hips, and legs. It also places minimal pressure on your spine, making it a good alternative if you have back pain.

Here’s how to do supine toe taps:

  1. Start on your back, lift your legs with knees bent to 90 degrees, and place your hands at your sides, palms down.
  2. Tighten your core and lower your right foot to gently tap the floor while keeping your left leg still and your back flat.
  3. Raise your right leg to return to the starting position.
  4. Repeat with your left leg.
  5. Begin with one set of 8–12 reps.

#4. Bird Dog

The bird dog is an ideal core-strengthening exercise that targets both your abdominal and back muscles. It also challenges your coordination, balance, and stability.

Here’s how to do the bird dog:

  1. Start on all fours, with your hands below your shoulders and knees below your hips.
  2. Tighten your core and lift and straighten your right leg to hip level.
  3. Simultaneously lift and extend your left arm to shoulder level, palm down, while maintaining a neutral spine without allowing your back to arch.
  4. Pause and repeat with your left leg and right arm.
  5. Begin with one set of 8–12 reps.

#5. Bicycle Crunch

This variation of the regular crunch targets your obliques, rectus abdominis, and hips.

Here’s how to do it:

  1. Lie on your back with your left knee bent and drawn toward your chest, and your right leg straight and slightly lifted off the floor.
  2. Place your hands behind your neck or the lower part of your head, ensuring not to pull on your neck during the exercise.

Now, perform the movement:

  1. Lift your right shoulder off the floor and bring your right elbow toward your left knee, while keeping your left knee bent and your right leg straight.
  2. As you lower your right shoulder back to the floor, simultaneously extend your left leg while bending your right knee and bringing it toward your chest.
  3. As your right knee moves closer, lift your left shoulder off the floor and move your left elbow toward your right knee.

Begin with 3 sets of 12 alternate repetitions to complete the exercise.

For Intermediate Level

As you build strength, challenge yourself with these intermediate exercises.

Young Chinese woman doing plank exercise
Plank exercise

#1. Plank

The plank is a comprehensive workout engaging your entire body, with a focus on your core. It also builds strength in your arms, shoulders, back, glutes, and legs.

How to do it:

  1. Begin on all fours, with hands beneath your shoulders and knees under your hips.
  2. Straighten your legs behind you, feet hip-width apart, and tighten your core.
  3. Hold for 10–30 seconds.
  4. Repeat 3–5 times. To make it easier, keep your knees on the floor, with your weight over your hands, maintaining a straight line from your knees to shoulders.

#2. Warrior Crunch

This variation of the crunch targets your core and lower body, including thighs, glutes, and quads.

How to do it:

  1. Stand with feet slightly wider than shoulder-width apart, toes turned outward. Place your hands behind your head, opening your chest.
  2. Tighten your core and glutes. Bend your knees until your thighs are parallel to the floor.
  3. Bend your torso to the side, bringing your right elbow toward your right thigh. Repeat on the left side.
  4. Start with 1 set of 8–12 reps.

#3. Bird Dog with Elbow to Knee

This variation of the basic bird dog adds fluid movement to engage your abs and back, enhancing core mobility.

How to do it:

  1. Begin on all fours, with hands below your shoulders and knees beneath your hips.
  2. Tighten your core. Lift and straighten your right leg to hip level, simultaneously lifting and extending your left arm to shoulder level, palm down.
  3. Bring your right knee and left elbow toward each other, then return to the starting position.
  4. Start with 1 set of 8–12 reps.
  5. Repeat on the other side.
Young asian woman doing yoga balance exercise with bird dog pose for healthy lifestyle at home.
Bird Dog exercise


Related article: How to tune in to your body? What can happen if you neglect it?

For Advanced Level

Once you’ve mastered the intermediate exercises, challenge yourself with these advanced core routines. These movements take core strength to the next level by engaging your muscles in more intricate ways.

#1. Mountain Climber

This intermediate exercise combines a plank with knee movements, making it an excellent choice for enhancing balance and core strength.

How to do it:

  1. Start in a plank position with your hands below your shoulders. Tighten your core.
  2. Lift your right knee toward your chest, keeping your back straight and hips down.
  3. Return your right leg to the starting position as you simultaneously lift your left knee toward your chest.
  4. Continue alternating legs. Begin with 1 set of 8–12 reps.

#2. Side Plank with Rotation

An advanced version of the basic plank, this exercise strengthens your arms, shoulders, and obliques by incorporating side plank and arm movements.

How to do it:

  1. Lie on your right side with your right forearm below your shoulder. Extend your legs, with your left foot on top of the right. Tighten your core.
  2. Lift your hips to form a straight line with your body. Raise your left arm straight up.
  3. Rotate your torso toward the floor and bring your left arm under your body.
  4. Rotate your torso again to straighten your left arm and return to the starting position.
  5. Begin with 1 set of 8–12 reps.
  6. Repeat on the other side.

#3. Turkish Get-Up

This full-body movement enhances spinal stabilization and improves mobility in the hips, lumbar spine, and thoracic spine. It’s excellent for strengthening the abdominal muscles around your spine and shoulders.

How to do it:

  1. Lie on your back with your legs straight and arms at your sides at a 45-degree angle.
  2. Bend your right leg and place your right foot a few inches from your butt.
  3. Bring your right arm straight up toward the ceiling, making a fist with your hand and keeping your knuckles pointing up.
  4. Push through your right heel and left elbow to prop yourself up onto your left elbow, ensuring your chest faces forward.
  5. Push your left palm into the floor, pull your body into a seated position, and slide your left leg underneath you.
  6. Move into a kneeling position with your left knee and right foot on the ground, lifting your left hand.
  7. While holding your right arm overhead, press your right foot into the ground and bring your left leg forward into a lunge position. Stand up!
  8. Reverse the movements until your back is on the ground again.
  9. Begin with 3–5 reps.

Final Thought

Whether you’re kick-starting a new exercise routine or adding intensity to your current one, core-strengthening moves are an excellent foundation.

Before starting any new exercise, consult with your healthcare professional. If you have a past or current back injury, seek guidance from a certified personal trainer to ensure safe and effective core training.