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19 Core-Strengthening Exercises

Have a Weak Core? Here Are 19 Strength Moves You Need to Do, Stat

Apr 12 2022

Strengthening a weak core is no walk in the park, which is why we rounded up the 12 best core-strengthening exercises, handpicked by certified trainers, to make it that much easier. Because, honestly, working on your core strength shouldn't feel like a chore. It's one of the most important things you can do for your body, way beyond the aesthetic goals of building a six-pack or sculpting your obliques.

"Strengthening a weak core is something that can be massively helpful," said Richard Wilcock, MS, CSCS, a Level-3 personal trainer and owner of Flagship Fitness in Bolton, England. "It can help relieve back pain, help prevent slips and falls, and make other exercises easier". Your core is made up of several different muscles beyond just your abs and obliques, including your glutes and back muscles. All of those need to be worked and trained in order to strengthen the whole.

What Are Core Muscles?

Your core encapsulates more muscles than you probably expect. "Your core is composed of many muscles in the abdomen, hips, back, butt, and legs," said Sean Alexander, ACE-certified personal trainer and the CEO of Model Trainers, in a previous interview with POPSUGAR. "It's necessary to work all of these muscles when training your core." Here's a quick overview of your main core muscles and what they do:

  • Rectus abdominis: These are known as your "six-pack" muscles, or what we typically think of as our abs. This muscle helps control your body's movement between your pelvis and ribs.
  • Transverse abdominis: Your transverse abdominis (TVA) is sometimes called your "deep core." It's located under your ribs and above your pelvis, wrapping around your torso beneath your rectus abdominis. Your TVA helps to stabilise and support your internal organs as well as your spine and pelvis.
  • Obliques: Your oblique muscles are the muscles on your sides, to either side of your abs. Their job is to rotate your torso and help it bend from side to side.
  • Multifidus: Your multifidus is a series of triangular clusters of muscle on either side of your spine, which serve to support your back. These muscles help you arch, tilt, and bend your back.
  • Erector spinae: Your erector spinae are the long muscles that extend up your back on either side of your spine. They help you straighten your back and rotate your torso.
  • Diaphragm: Your diaphragm is the dome-shaped muscle directly below your lungs that plays a major role in breathing. When you inhale, the muscle contracts to pull air into the lungs; when you exhale, it relaxes, returning to its full size to push the air out.
  • Pelvic floor muscles: Your pelvic floor muscles form a "hammock-like sling of support" beneath your pelvis, said Christine King, DPT, PRPC, physical therapist lead for Hoag's Pelvic Health Program, in a previous interview with POPSUGAR. Your pelvic floor controls the sphincters of your bowel and bladder to prevent incontinence (leakage); supports your spine as well as your uterus, bowel, and bladder; and is involved in sexual function and orgasm intensity.
  • Glutes: Your glutes (aka gluteus maximus and gluteus minimus) are the muscles in your butt. Their job is to help move your hips and stabilise your pelvis to keep you balanced.

As you can tell, your core muscles play a big role in supporting and stabilising your spine and pelvis. This is why it's so important to strengthen your core; when your core muscles begin to weaken, it can lead to multiple types of injuries, back pain, and pelvis misalignment issues. You'll also be able to tell if your core is weak if you have a hard time doing core stability moves such as planks, glutes bridges, and dead bugs.

Ahead, check out 19 core-strengthening exercises that trainers recommend, learn why they work, and get step-by-step instructions for how to complete each one. Add these beginner-friendly core moves into your workouts to start building strength and stability in your abs, glutes, obliques, and beyond.

Image Source: Getty / Tempura

1. Core-Strengthening Exercise: Stir the Pot

Stir the pot "is essentially a dynamic version of the plank that works more core muscles in a shorter amount of time," Wilcock told POPSUGAR. It activates the same supportive core muscles as a plank but adds movement, passing the workload to different muscle groups. "This is essentially an exercise that works six different core muscle groups in one," Wilcock said.

  • Begin in an elbow plank with your forearms resting on the top of a ball.
  • Keeping your core strong and your body still, use your arms to roll the ball in a small clockwise circle. This completes one rep.
Image Source: POPSUGAR Photography / Tamara Pridgett

2. Core-Strengthening Exercise: Bird Dog

"This is a great whole-body movement that works against gravity to challenge our stability by adding moving limbs," said certified trainer Cara Bonney, ACE, NSCA, lead instructor and master trainer for Club Pilates in McKinney, TX. "It's a great low-impact core move that helps improve stability without putting too much pressure on the joints," added NASM-certified trainer Jaime McFaden, a master trainer for Aaptiv.

  • Get on all fours, with your knees under your hips and your hands under your shoulders. Remember to keep abs engaged and keep your back straight.
  • Reach out with your right hand, and extend your left leg out behind you.
  • Round your back and head to connect your right elbow with your left leg under your body. This completes one rep.
Image Source: POPSUGAR Photography

3. Core-Strengthening Exercise: Glute Bridge

The glute bridge "helps to stabilise the core while incorporating the lower half of the body and strengthening the pelvic floor," said Shaina McGregor, ACE-certified group fitness instructor currently at the Ness in New York City. "In the bridge position, the core muscles (rectus abdominis, transverse, and obliques) activate to maintain stability. It also helps to reduce back pain and improve posture."

  • On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Plant your palms by each side, facing down.
  • Press through your heels to raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
  • Hold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
  • Lower down to the ground. This is one rep.
Image Source: Getty / Martin Novak

4. Core-Strengthening Exercise: Clamshell

The clamshell strengthens your hip muscles and pelvic floor while (bonus!) balancing strength of inner and outer thighs, Bonney told POPSUGAR. "This move is especially good for runners, as a lot of our ankle and knee alignment comes from the pelvis and hips being stable," she said.

  • Lie on your side with one leg stacked on top of the other in a position similar to the fetal position. Your knees should be bent at a 45-degree angle.
  • Rest your head on your lower arm.
  • Brace your abs or draw your belly button in toward your spine.
  • Keeping your feet touching, raise the knee of your top stacked leg as high as you can. Be sure not to shift your hips or pelvis. Your lower leg should remain in contact with the floor.
  • Pause for a one-count, then return your upper leg to the starting position (on top of the other leg).
  • This completes one rep.
Image Source: POPSUGAR Studios

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5. Core-Strengthening Exercise: Pallof Press

The Pallof Press challenges your obliques to resist rotation, Bonney said. "This is a core stabilization exercise that helps train the entire body to protect the back when doing bigger movements, such as squats or even running," she explained.

  • Lower the carriage of a cable machine so that it's about chest height, and attach a D-handle to the pulley (or keep the ropes on for efficiency sake). Adjust the weight so that it's at 5 kilograms. If this is too heavy or too light, feel free to change the weight.
  • Standing with the left side of your body closest to the machine, grab the handle with both hands and take two or three steps out so that there's tension on the cable. Hold your hands at your sternum, and make sure that your body is square. If you feel like you're getting pulled to the left, this is an indicator that you should lighten the weight.
  • On an exhale, press the cable straight out in front of your body. Be sure not to rotate toward the machine. Hold for two seconds before returning to the starting position. This counts as one rep.
  • Do 10 reps each side.
Image Source: POPSUGAR Photography / Tamara Pridgett

6. Core-Strengthening Exercise: Dead Bug Crunch

"This slow-paced exercise allows for core engagement throughout," said NASM-certified trainer Keisha Villarson. "It also exercises the entire core, activates the transverse abdominis, and builds spine stability."

  • Lie on the floor with knees bent at 90 degrees and your feet lifted off the floor.
  • Extend your arms up toward the ceiling.
  • Reach back with your right arm and out with your left leg. Keep your lower back flat on the floor.
  • Pause, then return to the starting position.
  • Repeat on the other side. This completes one rep.
Image Source: Laura Arndt

7. Core-Strengthening Exercise: Pilates 100s

Pilates 100s challenge every part of your core, said Daniela Caesar-Roden, a certified Pilates Teacher at Old School Pilates. Lifting your head engages your abs, pumping your arms engages your back muscles, and your pelvic floor and glutes are working to support your legs. "The focus on breath throughout this exercise engages the diaphragm, which stabilizes the core from the inside out, especially on the deep exhalations," Caesar-Roden added.

  • Start lying on your back with your legs in tabletop position (hips and knees at right angles). Engage your deep abs to round your lower spine into the floor. Make sure you are not "pooching" your abs, which means you are just working the top layer of abs, which is a Pilates no-no.
  • Exhale and lift your upper back off the floor, until the bottom tips of your shoulder blades skim the floor. Straighten your legs to a 45-degree angle (but make sure your low back is staying connected to the floor). Reach your arms toward your feet. Your arms will be about two inches off the floor.
  • Pump your arms up and down with a small range of motion, keeping your elbows straight. Inhale for five arm pumps, and exhale for five pumps. That completes one set or cycle. Over time, work your way up to 10 cycles.
Image Source: POPSUGAR Photography

8. Core-Strengthening Exercise: Elbow Plank

A classic elbow plank is a good choice because "it contracts every portion of your core," said celebrity fitness trainer DeBlair Tate. "This exercise also helps improve your balance, which directly reflects your core strength." You can even use this move to test your core strength level; just see how long you can hold the plank while maintaining your form, Tate suggested.

  • Get face-down on the floor resting on your forearms and knees.
  • Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
  • Contract your abdominals to keep yourself up and prevent your booty from sticking up. Keep your back flat and glutes tight.
  • Hold as long as you can. Aim for 20 to 30 seconds in the beginning, and work your way up to one minute as you get stronger.
Image Source: POPSUGAR Photography

9. Core-Strengthening Exercise: Side Plank

"This is one of my favourite moves, as you're targeting your obliques while not putting additional pressure on your spine by crunching," NASM-certified personal trainer Holly Roser said.

  • Begin by lying on your left side. Bring your left elbow directly under your left shoulder. Place your top foot on top or in front of your bottom foot.
  • Push your hips upward to rise into side elbow plank, keeping your core and lower shoulder muscle engaged.
  • Hold while focusing on your breathing.
Image Source: POPSUGAR Photography

10. Core-Strengthening Exercise: Bear Hold

The bear hold "provides all the benefits of a traditional plank pose, with limited to no pressure on the lower back," said Nicole Uribarri, barre, yoga, and HIIT fitness instructor and national fitness director with Bande. This move specifically targets your rectus abdominis, aka your six-pack muscles, and transverse abdominals, which "act as stabilisers and support the lower back."

  • Start in a quadruped position with your wrists directly underneath your shoulders and your knees directly underneath your hips. Your core should be engaged and your spine should be neutral.
  • With control, lift and hold your knees one inch off the ground. Be sure to keep your back flat and your abs engaged.
Image Source: POPSUGAR Photography / Tamara Pridgett

11. Core-Strengthening Exercise: Spider-Man Push-up

Roser recommended this challenging move, which combines a Spider-Man plank (aka Creepy Crawler) with a push-up for intense core engagement. It hits your obliques and abs while working your arms, too. You can modify by dropping down to your knees, Roser said.

  • Start in high plank.
  • Bring your left knee to your elbow while lowering into a push-up.
  • Place your left foot back on the ground as you push back up into high-plank.
  • Repeat on the other side to complete one rep.
Image Source: POPSUGAR Photography / Kyle Hartman

12. Core-Strengthening Exercise: Double Leg Lifts

Johnathan Smith, AAAI/ISMA-certified personal trainer and founder of iRobotFit, recommended double leg lifts because they're "simple, effective, and can be done anywhere," he told POPSUGAR. This move targets your abdominal muscles in particular.

  • Lay flat on the ground with your legs extended straight up toward the ceiling. Place your hands underneath the back of your head.
  • For added stability, place your arms out to your side, allowing your palms to grip the floor.
  • Pressing your lower back into the ground, slowly lower both legs down toward the floor.
  • Slowly raise them back up. If this is too difficult, lower them as much as you can, or lower one leg at a time.
  • This counts as one rep.
Image Source: POPSUGAR Studios

13. Core-Strengthening Exercise: V-Up

"This exercise is simple to do for those looking to strengthen their core" without putting a strain on your back, said Villarson. "Toe touches work your entire rectus abdominis, core muscles from your pubic bone and ending at the sternum."

  • Lie face up with arms and legs extended and resting on the floor.
  • Keep abs tight and lift hands and feet to meet over torso.
  • Lower your arms and legs toward the floor.
  • This counts as one rep.
  • To modify this move, bend your knees.
Image Source: POPSUGAR Photography

14. Core-Strengthening Exercise: High-to-Low Woodchop

High-to-low woodchop is a rotation movement, so it engages your core by forcing it to resist the side-to-side motion, said Rachel McPherson, ACE-certified personal trainer. "This helps strengthen and stiffen the side body and core." Keep this move steady and controlled and avoid using momentum to swing the weight.

  • With feet slightly wider than hip-distance apart, twist upward to the right, bringing the dumbbell above your head.
  • Exhale and slice the weight diagonally across your body, ending twisted to the left with the dumbbell outside your left thigh. Pivot on your right foot as needed and focus on the rotation initiating in your torso.
  • Control the weight back up to the starting position to complete one rep.
Image Source: POPSUGAR Photography

15. Core-Strengthening Exercise: Basic Crunch

"The crunch is a good core exercise that also helps you build muscle," Tate told POPSUGAR. "The crunch isolates the ab group, making it the primary focus . . . This exercise is very popular with assisting people in building not only core strength but also muscle strength and definition."

  • Lie on your back with your knees bent and your feet about 12 inches from your butt. Put your hands behind your ears.
  • Focusing on your core muscles, lift your head and shoulders and raise up until your head, shoulders, and back are off the floor. Keep your belly button pulled in.
  • Lower back down to complete one rep.
Image Source: POPSUGAR Photography

16. Core-Strengthening Exercise: Farmer's Carry

"Some of the best exercises you can do to strengthen your core are some of the simplest ones," said Kristie Alicea, ACE-certified group fitness instructor and cofounder of ABC Fit Collective. The farmer's carry forces your core to resist flexion, strengthening through an "anti-core" move.

  • Start standing with a 10-pound dumbbell in each hand; if this is too heavy or too light, feel free to adjust the weight. Make sure your bodyweight is evenly distributed on each foot, your spine is in a neutral position, and your shoulders are back and open.
  • With your arms extended, hold the dumbbells about four inches away from your legs; this will activate your abdominal muscles. Begin to walk forward, maintaining a neutral spine and keeping your shoulders up and open.
  • One step forward counts as one rep.
Image Source: POPSUGAR Photography / Tamara Pridgett

17. Core-Strengthening Exercise: Bent-Leg Toe Tap

"This is such a great exercise because toe taps primarily activate the transverse and rectus abdominis," McGregor told POPSUGAR. "This exercise doesn't place too much pressure on the low back, and helps to strengthen the muscles of the pelvic floor, which is also part of your core muscles."

  • Lie on your back with your feet flat on the floor. Contract your pelvic floor and your deep lower abdominal muscle toward your spine.
  • Lift one leg at a time, bringing your hips and knees to 90-degree angles. Make sure your pelvis is in a neutral position, so that there's a slight curve in your lower back (it's not pressed flat against the floor). Your ribs should also be in contact with the floor.
  • Inhale, then exhale as you pull in your deep abdominal muscle and drop both feet towards the floor. Maintain a neutral spine and rib positioning and keep your knees at a 90-degree angle. There should be no movement or hyperextension in your spine.
  • Inhale as you bring your legs back to the starting position. This completes one rep.
  • You can modify this move by lowering one foot at a time.
Image Source: POPSUGAR Photograph / Maggie Ryan

18. Core-Strengthening Exercise: Kettlebell Halo

"Halos are fantastic because they force you to keep your core as engaged as possible as you maneuver the kettlebell around your head," NASM-certified trainer Vanessa Liu said. In order to keep your balance in this move, you' have to keep your core tight as the kettlebell circles your head. "Your core is getting stronger by staying as firm as possible to avoid your spine bending side to side," Liu explained. This move is also a good choice for all levels, she added, because you can drop down to a lower weight whenever you need to.

  • Hold a kettlebell with both hands and bring it up to your chest. Keep holding onto the kettlebell with both hands as you raise it up over the left side of your head (your left ear).
  • Slowly move the kettlebell so it is behind your head, then move the kettlebell so it is over your right ear. Keep your head straight and core engaged while you do these movements.
  • Bring the kettlebell back to your chest, then reverse the movement (bring it up to behind the right ear, then behind your head, then behind your left ear).
  • Bring the kettlebell back to your chest.
  • Repeat that entire motion in reverse, going the opposite direction, starting to move the kettlebell toward your right ear, behind your head, then up toward the left ear.
  • This counts as one rep.
Image Source: POPSUGAR Photography

19. Core-Strengthening Exercise: Seated Knee Tuck

The seated knee tuck "engages and strengthens the innermost core muscle, the transverse abdominus (TVA), that wraps around your torso," said NASM-certified personal trainer Chris Lee of Hau.fit. You can either hold the tucked position for a tough isometric move, or perform reps as explained below.

  • Start seated on the ground or on a weight bench. Place your hands about an inch behind your back with your fingers facing forward. Your feet should be on the ground.
  • Lift both feet up off of the ground and extend both legs as you simultaneously lower your upper body. Be sure to get full extension at your hips and legs.
  • With control, bring your legs back to your chest without touching the ground with your feet and return to the starting position.
  • This counts as one rep.
Image Source: POPSUGAR Photography / Tamara Pridgett

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