The 10 Best Core Exercises

1. Russian Twists

Why it works: This exercise is fantastic for targeting the obliques (side abs) and improving rotational core strength and stability.

How to do it:

1. 1. Sit on the floor with your knees bent and feet flat. Lean back slightly to engage your core, keeping your back straight.
   2. Clasp your hands or hold a weight in front of your chest.
   3. Twist your torso from side to side, tapping the weight on the floor beside you if possible.
   4. For a greater challenge, lift your feet off the floor.
   5. Complete 3 sets of 15 reps on each side.

2. Leg Raises

Why it works: Leg raises are one of the best exercises for targeting the lower abs and hip flexors, an area many people find difficult to tone.

How to do it:

1. 1. Lie on your back with your legs straight. Place your hands under your lower back for support.
   2. Keeping your legs together, slowly lift them up toward the ceiling until they are perpendicular to the floor.
   3. Slowly lower your legs back down without letting them touch the floor.
   4. Perform 3 sets of 12-15 reps.

3. Burpees

Why it works: A high-intensity, full-body exercise that burns a massive number of calories, boosts cardiovascular endurance, and builds core strength through the plank and jump phases.

How to do it:

1. 1. Start in a standing position. Drop into a squat and place your hands on the floor.
   2. Jump your feet back into a high plank position.
   3. Perform a push-up (optional for beginners).
   4. Jump your feet back to your hands, then explosively jump up with your arms overhead.
   5. Repeat for 3 sets of 10 reps.

4. Mountain Climbers

Why it works: A dynamic cardio and core exercise that mimics a running motion while forcing your core to remain stable, targeting your abs, obliques, and shoulders.

How to do it:

1. 1. Get into a high plank position with your hands directly under your shoulders.
   2. Keeping your back flat, drive your right knee towards your chest.
   3. Quickly switch and bring your left knee towards your chest.
   4. Continue alternating legs at a fast pace for 30-45 seconds. Repeat for 3 sets.

5. Plank Variations

Why it works: Planks build incredible core endurance and strength by targeting deep stabilizing muscles. Variations keep your workouts engaging and challenge your muscles in new ways.

How to do it:

• • Standard Plank: Hold a forearm or high plank position for 30-60 seconds, keeping your body in a straight line.
  • Side Plank: Lie on your side and prop yourself up on one elbow, lifting your hips high. Hold for 30 seconds on each side.
  • Plank with Shoulder Taps: In a high plank, tap your opposite shoulder with each hand while keeping your hips as still as possible.

6. High-Intensity Interval Training (HIIT)

Why it works: HIIT maximizes fat burning in a short amount of time and keeps your metabolism elevated for hours after your workout is finished.

Sample HIIT Routine:

Perform each exercise for 30 seconds, followed by 30 seconds of rest. Repeat the circuit 3-4 times.

• • Jump Squats
  • Burpees
  • Mountain Climbers

7. Kettlebell Swings

Why it works: This explosive movement strengthens the entire posterior chain (glutes, hamstrings, back) and requires immense core engagement to control the swing, building power and stability.

How to do it:

1. 1. Stand with feet shoulder-width apart, holding a kettlebell with both hands.
   2. Hinge at your hips, allowing the kettlebell to swing back between your legs.
   3. Explosively drive your hips forward to swing the kettlebell up to chest height. The power should come from your hips, not your arms.
   4. Perform 3 sets of 15 reps.

8. Bicycle Crunches

Why it works: An excellent exercise for targeting both the rectus abdominis (the “six-pack” muscles) and the obliques simultaneously.

How to do it:

1. 1. Lie on your back, hands behind your head, and lift your legs into a tabletop position.
   2. Bring your right elbow to your left knee while extending your right leg straight.
   3. Alternate sides in a controlled pedaling motion. Complete 3 sets of 15 reps per side.

9. Pilates Roll-Up

Why it works: This move increases core control, spinal flexibility, and deeply engages the transverse abdominis, the muscle that acts like a natural corset for your midsection.

How to do it:

1. 1. Lie on your back with your arms extended overhead.
   2. Inhale, then exhale as you slowly roll your body up one vertebra at a time to a seated position, reaching for your toes.
   3. Slowly roll back down with control. Perform 3 sets of 10 reps.

10. Yoga Boat Pose (Navasana)

Why it works: This pose is an isometric hold that improves balance and deeply strengthens the core muscles, including the lower back.

How to do it:

1. 1. Sit on the floor and lift your legs to form a V-shape with your torso.
   2. Extend your arms forward for balance, keeping your back straight.
   3. For beginners, you can keep your knees bent.
   4. Hold for 30-45 seconds. Repeat for 3 sets.

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