20 Core Exercises For All Round Fitness
By RojinaPokhrel | On Mar 11, 2024
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Add these 20 core exercises to your next ab workout to make your core strong and get toned abs. Doing core exercises helps you build a powerful core, keeping you healthy and free from pain.
Think of your core as your body's center. Strengthening your core is like making your center of gravity strong. When your core is powerful, it helps you move better during exercise and in your daily life. Whether you're working out, cooking in the kitchen, or sitting at work, always tighten your core. It's like giving your body extra support.
1. Plank
The plank is foundational and a beginner-friendly exercise where one supports their body on forearms, maintaining a straight line from head to heels. It engages the abdominal, back, and shoulder muscles, promoting core strength, stability, and endurance.
How To Do
- Start in a push-up position with forearms on the ground.
- Keep elbows directly below shoulders, forming a straight line from head to heels.
- Engage core muscles, ensuring a flat back and neutral neck.
- Hold the position for the desired duration, maintaining proper form.
2. Russian Twists
The Russian Twist is a seated core exercise where you lean back, lift your legs, and twist your torso from side to side, engaging the obliques to enhance rotational strength and stability.
How To Do
- Sit on the floor with knees bent, leaning back slightly.
- Lift your legs off the ground and balance on your sit bones.
- Hold your hands together or use a weight, and twist your torso side to side.
- Keep the movement controlled, engaging the obliques.
3. Bicycle Crunches
Bicycle crunches involve lying on your back, lifting your legs, and performing a pedaling motion while touching your elbow to the opposite knee. This dynamic exercise targets the abdominal muscles.
How To Do
- Lie on your back with hands behind your head, elbows wide.
- Lift your legs off the ground and bring your right elbow toward your left knee while straightening the right leg.
- Repeat on the other side, mimicking a bicycle pedaling motion.
- Keep a controlled, twisting motion and engage your core throughout.
4. Superman Exercise
The Superman exercise is performed by lying facedown, extending arms and legs off the ground simultaneously to create a flying position. It mainly targets the lower back, glutes, and shoulders, enhancing posterior chain strength and stability of your body.
How To Do
- Lie facedown on the floor with arms extended in front.
- Simultaneously lift your arms, chest, and legs off the ground.
- Squeeze your glutes and engage your lower back muscles.
- Hold briefly, then lower back down with control.
5. Mountain Climbers
Mountain climbers are a dynamic, full-body exercise done by using body weight. Starting in a plank position, you alternate bringing your knees toward your chest in a running motion. It enhances cardiovascular fitness, core strength, and agility and is perfect for beginners as well.
How To Do
- Begin in a plank position with arms straight.
- Alternately bring your knees toward your chest, maintaining a rapid, running-like motion.
- Keep your back straight and core engaged.
- Perform for a set duration or repetitions.
6. Leg Raises
Leg raises are an isolation exercise targeting the lower abdominal muscles. While lying on your back, you lift your legs upward, engaging the core to enhance strength and definition in the lower abs.
How To Do
- Lie on your back with your legs extended and hands by your sides.
- Lift your legs upward toward the ceiling, keeping them straight.
- Control the movement and avoid arching your back.
- Lower your legs back down without touching the ground and repeat.
7. Bird Dog
Bird dog is a stability exercise performed on hands and knees. Alternately extending the opposite arm and leg while maintaining a straight spine engages the core, lower back, and hip muscles for improved balance and coordination.
How To Do
- Start on hands and knees in a tabletop position.
- Extend your right arm forward and left leg backward, reaching for full extension.
- Hold briefly, engaging your core.
- Return to the starting position and switch sides. Repeat.
8. Hollow Body Hold
The Hollow Body Hold is an isometric exercise that is practiced by lying on your back and lifting both your upper and lower body off the ground to form a hollow position, engaging the core muscles intensely.
How To Do
- Lie on your back with arms extended overhead and legs straight.
- Lift your legs and upper body off the ground, creating a slight "U" shape.
- Keep your lower back pressed into the floor.
- Hold the position, engaging your core muscles.
9. Side Plank
Side Plank is a static strength exercise where you support your body on one forearm and the side of your foot, creating a straight line from head to heels. This exercise is also best for glutes exercise, targets the core and obliques, and improves overall health.
How To Do
- Lie on your side with your elbow directly beneath your shoulder.
- Lift your hips off the ground, creating a straight line from head to heels.
- Keep your core engaged and hold the position.
- Repeat on the other side and maintain balance.
10. Dead Bug
Another effective core exercise performed lying on your back. Alternately extending the opposite arm and leg while keeping the lower back pressed to the floor engages the core and improves stability.
How To Do
- Lie on your back with arms extended toward the ceiling and legs lifted.
- Lower your right arm and left leg toward the floor simultaneously.
- Keep your lower back pressed into the ground.
- Return to the starting position and repeat with the opposite arm and leg.
11. L-Sit
The L-Sit is a challenging isometric exercise that involves sitting on the floor and lifting both legs in a straight position, forming an L shape. It targets the core and hip flexors and maintains your overall health.
How To Do
- Start the exercise by sitting on the floor with legs extended and hands placed beside hips.
- Press through your hands, lifting your body and legs off the ground.
- Keep legs straight and form an L shape.
- Hold the position, engage your core muscle, and repeat the process.
12. Reverse Crunches
Reverse Crunches are an effective and easy-to-do core exercise where you lie on your back, lift your legs, and curl your pelvis toward your chest. It targets the lower abdominal muscles, enhancing strength and definition.
How To Do
- Lie on your back with your hands by your sides.
- Lift your legs off the ground, bending at the knees.
- Curl your pelvis toward your chest, lifting your hips off the ground.
- Lower legs back down without touching the ground and repeat.
13. Spiderman Plank
The Spiderman Plank is a powerful as well as effective core exercise performed from a plank position. Alternately bringing the knee to the elbow engages the obliques, and hip flexors, and enhances overall stability and strength.
How To Do
- Start the exercise by being in a plank position with hands beneath your shoulders.
- Bring your right knee toward your right elbow, twisting your torso.
- Return to the plank position and feel your core.
- Repeat with the left knee. Alternate sides till the desired time.
14. Windshield Wipers
Windshield Wipers are also a core exercise that is performed while lying on your back. By rotating your legs from side to side in a controlled manner, it targets the obliques and enhances torso mobility.
How To Do
- Start the exercise by lying on your back with arms extended to the sides.
- Lift your legs off the ground and rotate them to one side.
- Return to the center and rotate to the opposite side equally by setting the timer.
- Keep the movement controlled and repeat the process for better results.
15. Swiss Ball Rollout
Another dynamic core exercise, Swiss ball rollout is done using a stability ball. Starting in a kneeling position, you roll the ball forward, extending your body, and engaging the core muscles for stability.
How To Do
- Start on your knees with a stability ball in front of you.
- Place your hands on the ball and roll it forward, extending your body.
- Maintain a straight line from head to knees.
- Roll the ball back toward your knees and repeat the process.
16. Medicine Ball Slams
One of the most popular and easy-to-do exercises, medicine Ball Slams are an explosive exercise involving slamming a medicine ball onto the ground. This full-body movement targets the core, shoulders, and arms, and helps you lose belly fat.
How To Do
- Stand with feet shoulder-width apart, holding a medicine ball overhead.
- Engage your core and slam the ball forcefully onto the ground.
- Pick up the ball and repeat the process for optimal results.
- Maintain a controlled yet powerful motion and feel the tension in your core.
17. Standing Oblique Crunches
Standing oblique crunches is an easy and powerful core exercise where, while standing, you lift one knee toward the same-side elbow, engaging the oblique muscles. This movement enhances balance, stability, and oblique strength.
How To Do
- Start the exercise by standing with feet hip-width apart.
- Place hands behind your head or extend arms to the sides.
- Lift your right knee toward your right elbow, contracting the obliques.
- Return to the starting position, repeat on the other side, and follow the timer.
18. Kettlebell Russian Twist
The Kettlebell Russian Twist is also an effective and powerful core exercise performed seated or on the ground. Holding a kettlebell, you rotate your torso from side to side, engaging the obliques and enhancing rotational strength, and feel the changes in a few days.
How To Do
- Sit on the floor or bench, holding a kettlebell with both hands.
- Lean back slightly, lifting your feet off the ground.
- Twist your torso to one side, touching the kettlebell to the floor.
- Return to the center and twist to the other side. Repeat the process for optimum results.
19. Hanging Leg Raise
Hanging leg raises are a challenging yet effective core exercise performed by hanging from a pull-up bar and lifting your legs toward the ceiling. This targets the lower abdominal muscles and improves core strength.
How To Do
- Start the exercise by hanging from a pull-up bar with an overhand grip.
- Keep your legs straight and lift them upward in a balanced way.
- Try to Control your body and the descent and avoid swinging.
- Engage your core throughout the movement for better results.
20. Russian Ball Twist
Russian Ball Twist is an easy seated core exercise, that can be done at your home. Holding a medicine ball or weight, you rotate your torso from side to side, engaging the obliques and promoting rotational strength and stability.
How To Do
- Sit on the floor, lean back slightly, and lift your legs off the ground.
- Hold a medicine ball or weight with both hands.
- Twist your torso to one side, touching the ball to the floor.
- Repeat on the other side, engaging your obliques.
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