When most people think of core training, they picture endless crunches and sit-ups along with chiseled six pack abs. But building a truly strong, functional core goes way beyond the way our stomach looks, although that’s a good secondary benefit 😉

Your core is the powerhouse behind almost every movement you make—whether you’re carrying groceries, chasing after your kids, or crushing a workout.

In this guide, you’ll find core exercises for every fitness level, from beginner basics to advanced challenges. Whether you’re just starting your fitness journey, returning after a break, or ready to take your core strength to the next level, there’s something here for you.

The beginner core exercises is what I use with every client when we first start training together. It helps me get a good idea how strong their core is and from that I can start building a foundation of true core strength 💪🏼

So get ready to build stability, strength, and confidence from the inside out.

* Note: If six pack abs is your goal it’s a lot more than core exercises. Diet is going to be your number one factor in obtaining a good looking mid section! I wrote How to Count Calories for Weight Loss a simple guide to help you achieve those sexy abs or lose weight in general.

🔰 Beginner Core Exercises

Great for anyone starting out or easing back into fitness. These moves are low-impact but powerful for building stability, balance, and deep core strength.

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1. Dead Bug

• Why it works: Teaches core engagement and coordination.

• How to do it:
  Lie on your back with arms reaching toward the ceiling and knees bent at 90°. Slowly lower your right arm and left leg toward the floor while keeping your lower back flat. Return to start and switch sides.

• Reps: 3 sets of 10 reps per side

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2. Glute Bridge

• Why it works: Activates your glutes and core while protecting the lower back.

• How to do it:
  Lie on your back with feet flat and knees bent. Press through your heels to lift your hips until your body forms a straight line from knees to shoulders. Squeeze your glutes at the top, then lower down slowly.

• Reps: 3 sets of 12–15 reps

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3. Forearm Plank

• Why it works: Builds static core endurance and strength in your entire trunk.

• How to do it:
  Elbows under shoulders, body in a straight line from head to heels. Keep core tight, glutes engaged, and don’t let hips sag or pike.

• Goal: Hold for 20–30 seconds, 3 rounds

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4. Pallof Press (with resistance band or cable)

• Why it works: Strengthens your core by resisting rotation, which is key for spine stability.

• How to do it:
  Stand perpendicular to the anchor point. Hold the band at your chest with both hands and press straight out in front of you. Resist the urge to twist—your core should stay square the whole time.

• Reps: 3 sets of 10–12 reps per side

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5. Bird Dog

• Why it works: Enhances balance, core stability, and coordination.

• How to do it:
  From an all-fours position, extend your right arm and left leg simultaneously, keeping your core tight and hips level. Pause briefly, then return and switch sides.

• Reps: 3 sets of 10 reps per side

• Form tip: Move slow, and imagine balancing a glass of water on your back—no wobbles!

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Beginner Pro Tip 💡

Breathe with your core: Exhale on exertion (when you’re lifting or extending) and inhale as you reset. Engaging your deep core muscles with breath makes each move more effective.

 

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🔰 Intermediate Core Exercises That Go Beyond Crunches

If you’ve already mastered the basics of core training and you’re ready to level up, these intermediate core exercises will challenge your stability, balance, and coordination while building serious strength where it counts.

1. 1-Arm Kettlebell Farmer’s Walk

Why it works: This deceptively simple movement lights up your obliques, deep core stabilizers, and improves posture. Carrying the kettlebell on one side forces your body to resist lateral bending, making your core work overtime.

How to do it:

• Hold a moderate to heavy kettlebell in one hand, arm straight at your side.
• Stand tall, shoulders back, core braced.
• Walk 20–40 yards in a straight line, keeping your torso upright and avoiding leaning to the side.
• Switch hands and repeat.

Pro tip: Keep your steps controlled—don’t rush it!

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2. Kettlebell Around the Worlds

Why it works: This move challenges your coordination and core stability in a dynamic, circular plane—something most ab exercises skip.

How to do it:

• Stand tall with feet shoulder-width apart, holding a kettlebell in front of your hips. Make it harder by kneeling.
• Pass the kettlebell around your waist, switching hands behind your back and in front.
• Keep your hips square and core engaged the whole time.
• Do 10–12 reps in each direction.

Pro tip: The goal is smooth, controlled movement—no swinging or twisting.

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3. Push-Up Plank Shoulder Taps

Why it works: This movement combines core stability, shoulder strength, and anti-rotation training, perfect for building functional strength.

How to do it:

• Get into a high plank position—hands under shoulders, body in a straight line.
• Without rocking your hips, lift one hand and tap the opposite shoulder.
• Alternate sides for 20–30 seconds or 8–12 reps per side.

Pro tip: Keep your feet slightly wider than shoulder-width to make it easier to stabilize.

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4. Side Plank (With or Without Leg Lift)

Why it works: The side plank is a go-to for targeting the obliques, hip stabilizers, and shoulder girdle. Adding a leg lift makes it even spicier.

How to do it:

• Lie on your side with your elbow under your shoulder and feet stacked.
• Lift your hips so your body forms a straight line from head to feet.
• Hold for 20–40 seconds. For a challenge, lift your top leg and hold.

Pro tip: Keep your bottom hip lifted and your head in line with your spine.

 

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5. Seated Leg Up and Overs

Why it works: This dynamic move strengthens the lower abs and challenges hip flexors and coordination.

How to do it:

• Sit on the floor with legs extended, place an object (like a kettlebell or foam roller) in front of you.
• Lean back slightly, hands on the floor behind you for support.
• Keeping your legs together, lift them and move them over the object, side to side.
• Aim for 10–15 reps per side.

Pro tip: Avoid letting your heels touch the ground for max core engagement.

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Wrap-Up:
These intermediate core exercises are functional, time-efficient, and don’t require a gym full of gear. Incorporate them into your routine 2–3 times a week, and you’ll build a core that’s not just for show, but built for real-life strength and stability.

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 🔰 Core Mastery: 4 Advanced Exercises for Deep Strength & Control

Once you’ve nailed the fundamentals and graduated from intermediate moves, it’s time to bring out the heavy hitters. These advanced core exercises demand serious control, coordination, and strength—perfect for anyone who wants to train like an athlete and build a core that can handle real-life challenges.

Ready? Let’s get after it.

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1. Stability Ball Stir-the-Pot

Why it works: A brutal test of core endurance and anti-rotation strength, this move targets everything—transverse abdominis, obliques, shoulders, and even glutes.

How to do it:

• Set up in a forearm plank with your elbows on a stability ball.
• Engage your core and slowly move your forearms in small circles on the ball, like you’re stirring a pot.
• Do 10–15 circles in one direction, then reverse.

Pro tip: Keep your hips level and avoid rocking side to side—slower = harder.

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2. Hanging Crunches

Why it works: This one’s a direct hit to the lower abs, with added grip and upper body demands. It’s a full-body move that zeroes in on core control.

How to do it:

• Hang from a pull-up bar with an overhand grip, arms extended.
• With control, crunch your knees toward your chest, tucking your pelvis under at the top.
• Lower slowly and repeat for 8–12 reps.

Pro tip: Avoid swinging—pause at the top to maximize muscle engagement.

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3. Plank Kettlebell Hand Switches

Why it works: This one builds serious anti-rotation strength while challenging your core to stabilize during a dynamic load shift.

How to do it:

• Get into a high plank with a kettlebell placed slightly off-center underneath you.
• With one hand, drag the kettlebell across your body and set it down.
• Repeat on the other side, keeping your hips square and body still.
• Continue for 30–45 seconds.

Pro tip: Widen your feet for a solid base and focus on slow, controlled movements.

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4. Lying Bench Reverse Crunches

Why it works: A classic, but when done right, this move activates the lower abs like nothing else—without straining the lower back.

How to do it:

• Lie on a flat bench and grab the bench behind your head for support.
• Bring your knees toward your chest, then lift your hips off the bench in a controlled curl.
• Slowly lower and repeat for 10–15 reps.

Pro tip: Focus on curling the pelvis upward rather than using momentum to swing the legs.

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Wrap-Up:
Advanced core work is all about control. These moves don’t just build abs—they build the kind of strength that translates into better lifts, better posture, and fewer injuries. Use them as finishers or as part of a full-body routine when you’re short on time but still want to hit your core hard.

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Sample Workouts:

* If you’re already warmed up you can skip the warmups in these workouts and cool down it optional. It all depends on the time you have to get the workout done 👍🏼

 

🔰 Beginner Core Workout Plan (15–20 minutes)

Goal: Build a strong, stable foundation with safe, low-impact moves.

Warmup: 3-5 minutes of walking

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🔄 Format: 2–3 Rounds

Rest 30–45 seconds between exercises and 1–2 minutes between rounds.

 

🌬️ Cool Down (2–3 minutes)

• Child’s Pose – 30 seconds

• Supine Spinal Twist – 20 seconds per side

• Deep Breathing (on back) – 5 slow breaths

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Quick Tips:

• Prioritize form over speed. Move with control.

• Do this 2–3 times per week on non-consecutive days.

• As it gets easier, add a third round or extend plank and rep times.

🔹 Intermediate Core Workout Plan (20–25 minutes)

Warm-Up (3–5 minutes):

• Cat-Cow Stretch x 10

• Bird Dogs x 10 each side

• Glute Bridge x 15

Workout: 3 Rounds
Rest 30–45 sec between exercises and 1 min between rounds.

Exercise	Reps / Time	Notes
1-Arm KB Farmer’s Walk	20 yards each arm	Choose a weight that challenges grip
Kettlebell Around the Worlds	10–12 each direction	Smooth, controlled passing
Push-Up Plank Shoulder Taps	10–12 each side	Keep hips still and core tight
Side Plank (w/ optional leg lift)	20–30 sec per side	Add leg lift to increase intensity
Seated Leg Up & Overs	12–15 per side	Use small object, don’t let heels touch

Cool Down (2–3 minutes):

• Cobra Stretch

• Child’s Pose

• Standing Side Stretch

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🔸 Advanced Core Workout Plan (25–30 minutes)

Warm-Up (5 minutes):

• Dead Bug x 10 each side

• High Plank Hold x 30 sec

• Jumping Jacks or Mountain Climbers x 30 sec

Workout: 3 Rounds
Rest 45–60 sec between exercises and 90 sec between rounds.

Finisher (Optional, 1 round):

• Side Plank to Reach-Through x 8 per side

• Hollow Body Hold x 20–30 seconds

Cool Down (3–5 minutes):

• Reclined Spinal Twist

• Hamstring Stretch

• Diaphragmatic Breathing (laying down)

 

There you have it, now you’re ready to build a true foundation of core strength and I know you’ll start to feel the difference after the first couple weeks.

Give these workouts a try and let me know which one’s you liked 👍🏼or didn’t like 👎🏼.