Best Core Strengthening Exercises by Level

Do you think a strong core is just for showing off your abs? Think again! A solid core is the secret to moving better, preventing injuries, and performing at your best in everything you do.

As a personal trainer, I can assure you that strengthening this area changes lives. In this guide, I’ll give you exercises for all levels, explained step by step so you can perform them perfectly. Ready to build a core that truly works for you? Let’s get started, level by level!

1. Beginner
2. Intermediate
3. Advanced

Beginner

1 Static plank

• Execution: support your forearms and toes on the ground, keeping your body aligned (avoid dropping your hips or lifting your glutes). Hold for 15–30 seconds.
• Sets: 6 of 20″ on, 40″ off.
• Variations: plank with knees supported (if there is lower back fatigue).

✍️ Muscles: transverse abdominis, obliques, and lats.

2 Bird dog

• Execution: in a quadruped position, extend your right arm and left leg at the same time, keeping your hips stable. Return and repeat with opposite sides.
• Sets: 3 of 10 reps per side.
• Variations: hold for 3 seconds at full extension.

✍️Muscles: lower back, glutes, and stabilizing core.

3 Glute bridge with abdominal contraction

• Execution: lying on your back, lift your hips while squeezing your abs and glutes. Lower slowly without touching the floor.
• Sets: 3 of 15 reps.
• Variations: place a resistance band above your knees.

✍️Muscles: lower core, gluteus maximus, hamstrings.

Intermediate

4 Dynamic side plank

• Execution: from a side plank position (forearm on the ground, shoulder aligned with elbow), raise and lower your hips in a controlled manner without losing body alignment.
• Sets: 3 of 10–12 reps per side.
• Variations: perform shorter, controlled movements.

✍️ Muscles: abs, shoulders, hip flexors.

5 Russian twists with ball

• Execution: seated with legs elevated, rotate your torso side to side (ball optional). Keep your chest up.
• Sets: 5 of 20 twists (10 per side).
• Variations: use a ball to add resistance.

✍️Muscles: obliques and rectus abdominis.

6 Superman with isometric contraction

• Execution: face down, lift arms and legs while contracting glutes and abs. Hold for 5–10 seconds.
• Sets: 3 of 8–10 reps.
• Variations: alternate lifting one arm and the opposite leg.

✍️Muscles: erector spinae, glutes, trapezius.

Advanced

7 Plank with weight drag

• Execution: from a high plank position (hands under shoulders), place a kettlebell on one side of your body and drag it across with the opposite hand, keeping your body stable and avoiding rotation.
• Sets: 3 of 8 drags per side.
• Variations: add a resistance band around your ankles.

✍️Muscles: full core, deltoids, chest.

8 Landmine Twist

• Execution: standing, hold the end of a barbell with both hands (anchored in a landmine), arms extended in front of your body. Rotate your torso moving the bar from side to side in a controlled manner, slightly pivoting your feet.
• Sets: 3 of 6–8 reps per side.
• Variations: perform the movement slower for more control or keep your feet fixed to increase core activation.

✍️Muscles: obliques, core, shoulders, lower back, stabilizers.

9 Hollow body hold

• Execution: lying on your back, slightly lift your legs and shoulders off the ground while keeping your lower back pressed into the floor and your core engaged. Arms can be extended overhead or alongside your body.
• Sessions: 8 of 20″ on, 30″ off.
• Variations: bend your knees or place your arms by your sides to reduce difficulty; to increase it, lower your legs further or add controlled rocking.

✍️Muscles: deep core and hip flexors.

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