Best Core Exercises: 18 Movements for Beginners and Advanced Fitness Enthusiasts

When starting your fitness program, be sure to focus on exercises that strengthen your core. These are the central parts of the body, such as the stomach, lower back, pelvis, and lower back. You need to coordinate and use the muscles in these areas to perform everyday tasks like lifting groceries or sitting at your desk with ease. Just doing planks will not be effective. Include some of the best core exercises to improve your posture, balance, and stability. A strong core can also help reduce lower back pain, which is a complaint for many people who work at a desk. For best results, choose exercises according to your fitness level.

What are the benefits of having a strong core?

A strong core provides health benefits such as:

• improve posture: A strong core keeps your spine in the correct position, reduces slouching, and improves your posture. A 2015 study published in the Academic Journal of Interdisciplinary Studies showed that a core training program helped participants improve their posture.
• Improved balance and stability: “It can help you become more stable in daily activities like walking, bending, and even standing,” says fitness expert Abhi Singh Thakur. It may also help prevent injuries, according to a 2013 study published in the journal Sports Health. If your spine is not stable, you may be at risk for injury.
• reduces back pain: Strengthening your core muscles will reduce the burden on your lower back. A 2015 study published in the Journal Of Physical Therapy Science found that core strength training was more effective than general strength training for managing lower back pain.

Core training perfect for beginners

“These beginner moves are the best core workouts because they build a solid foundation of core strength,” say the experts.

1. Plank

• Lie face down on the floor.
• Lift your entire body using only your forearms and toes.
• Keep your entire body straight while strengthening your abdominal muscles.
• Hold for 20 seconds, then repeat the plank step three times, one of the best core exercises.

2.Hollow body hold

• Lie on the ground with your legs extended in front of you and your arms at your sides.
• Tighten your core and drive your hips into the ground.
• Raise your legs slightly off the floor, keeping your hips on the floor.
• Raise your head slightly off the floor and move your arms back.
• Hold for 30 seconds, then lower your legs and shoulders to the floor for 3 sets.

3. Bird Dog

• Sit on the floor with your hands under your shoulders and your knees under your hips.
• Straighten your right arm and left leg.
• Hold for 2 seconds, then return to starting position and switch sides.
  “Do 10 to 12 repetitions per side,” says Thakur.

4. Dead bug

• Lie on your back and raise your arms and legs toward the ceiling.
• Slowly lower your right arm and left leg toward the floor, keeping your core engaged.
• Return to the dead bug’s starting position and switch sides.
• Repeat 10 times per side.

5. Side plank (knees facing down)

• Lie on your side and support yourself with one forearm.
• Bend your bottom knee and keep your top leg straight.
• Lift your hips until your body forms a straight line from your shoulders to your knees.
• Hold for 15-20 seconds on each side and repeat 2-3 times.

6. Climber

• To perform a mountain climber, start in a push-up position. This is one of the best core exercises.
• Bring one knee closer to your chest and slowly switch legs.
• Repeat 10 times per leg.

These are the best core exercises for people at a medium fitness level because they add more movement and challenge.

1. Plank shoulder tap

• To perform a plank shoulder tap, start in a pushup position.
• Tap your left shoulder with your right hand to switch.
• Keep your lower back stable when performing plank shoulder taps.
• Repeat 10 times on each side to build a strong core.

2. Russian twist

• To perform a Russian twist, sit on the ground with your knees bent and feet off the floor.
• Lean back slightly and hold a weight or clasp your hand.
• Twist your torso to the left, then to the right.
• Twist 12-15 times per side.

3. Hanging knee raises

• Hang from a pull-up bar while keeping your arms straight for a great core workout.
• Pull your knees toward your chest and gradually lower them.
• Repeat 8-10 times.

4. Side plank (leg extension)

• Lie on your side and support yourself on the sides of your forearms and legs.
• Lift your hips and form a straight line.
• “Hold for 20 to 30 seconds on each side and repeat 2 to 3 times,” say experts about the side plank, one of the best core exercises.

5. Jackknife sit-ups

• Lie on your back with your arms extended overhead and your legs straight.
• Lift your arms and legs at the same time and reach for your toes.
• Lower it slowly.
• 10-12 repetitions are enough.

6. Bicycle crunch

• Bicycle crunches are one of the best core exercises you can do by lying on your back with your hands behind your head and your legs in the air.
• While bringing your left elbow toward your right knee, extend your left leg and switch sides.
• Repeat 12 to 15 times per side.

Core exercises perfect for advanced fitness levels

“These are the best core exercises for people at advanced stages, as they test strength, balance and endurance,” says the expert.

1. Plank with arm/leg raises

• Start in forearm plank pose.
• Lift one arm or leg and hold for 2 seconds to switch.
• To build a strong core, it is effective to repeat this exercise about 8 times on each side.

2.L-Sit Hold

• Sit on the floor with your legs straight and your hands on either side of your hips.
• Lift your body off the ground while keeping your legs straight.
• Hold for 10 to 15 seconds and repeat 3 times.

3. Hanging Leg Raise

• Hang onto a pull-up bar.
• Lift your feet straight up until they are parallel to the ground.
• Lower your body slowly.
• Repeat approximately 8 to 10 times for best results.

4. Side plank with hip dips

• Start in a side plank position.
• Lower your hips toward the floor, then lift them back up.
• Soak 10-12 times per side.

5. Ab rollouts using wheels or barbells

• Kneel on the floor with a wheel or barbell in front of you.
• Roll forward, keeping your core tight.
• Return to the starting position for the abdominal rollout.
• Perform 8 to 10 repetitions of optimal core training.

6.Dragon Flag

• Lie down on a bench or floor and hold something stable behind your head.
• Lift your legs and hips into the air, keeping your body straight.
• Lower the dragon flag slowly as the final step. This is one of the best core exercises.
• Repeat 5-8 times.

“These best core exercises are great for improving posture, balance, and strength for activities like weightlifting. They also reduce back pain and improve stability for dynamic activities like running and jumping. “It may also help to make you more sensitive,” says the expert.

Core refers not only to the front part of your abdominal muscles, but also to your lower back, side muscles, and even the deep muscles that stabilize your spine. Strengthening this will improve your balance, posture, and overall movement, making it essential for both fitness and daily life.