Core Exercises

Your core is more than your abs. It includes the deep muscles that wrap around your midsection, the obliques along your sides and the muscles along your spine. Together they keep your torso stable when you lift, run, twist and carry.

Core training works best when it covers the core's different jobs: resisting movement, controlling rotation and bending the spine.

Core Exercises With Step-By-Step Guides

Back ExtensionMachine · BeginnerThe back extension is done on a 45-degree hyperextension bench.Bicycle CrunchBodyweight · BeginnerThe bicycle crunch is an ab exercise where you lie on your back and bring one elbow toward the opposite knee while…Bird DogBodyweight · BeginnerThe bird dog is a core exercise done on your hands and knees.Cable CrunchCable · BeginnerThe cable crunch is a kneeling ab exercise where you hold a rope attached to a high pulley and crunch your torso…CrunchBodyweight · BeginnerThe crunch is a floor exercise where you curl your head and shoulders off the ground by shortening your abs.Dead BugBodyweight · BeginnerThe dead bug is a core exercise done lying on your back with your arms pointing at the ceiling and your knees…Leg RaiseBodyweight · BeginnerThe leg raise is an ab exercise where you lie on your back and raise your straight legs up toward the ceiling,…Pallof PressCable · BeginnerThe Pallof press is an anti-rotation core exercise.PlankBodyweight · BeginnerThe plank is a core exercise where you hold your body in a straight line from head to heels, supported on your…Reverse CrunchBodyweight · BeginnerThe reverse crunch is an ab exercise where you lie on your back and curl your hips off the floor, bringing your…Russian TwistBodyweight · BeginnerThe Russian twist is a seated core exercise where you lean back slightly, lift your chest and rotate your torso from side…

How To Choose Core Exercises

  • Include an anti-extension exercise like a plank or dead bug.
  • Add an anti-rotation exercise like the Pallof press or bird dog.
  • Include a crunch or leg raise for the abs.
  • Train your lower back too, with back extensions or bird dogs.

Related Exercise Pages

Frequently Asked Questions

What Is The Difference Between Core And Abs?

The abs are part of the core. The core also includes the deep stabilizing muscles, the obliques and the muscles of the lower back.

How Often Should You Train Your Core?

Two to four short sessions per week is plenty for most people.

What Are The Best Core Exercises For Beginners?

The dead bug, bird dog and plank are safe, effective places to start.

Our guides are for general information only. Check with your doctor before starting a new exercise program. Read our medical disclaimer.