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Welcome to our comprehensive guide on the top 20 best core workouts for a stronger and leaner midsection! Building a strong core is not only aesthetically pleasing but also crucial for overall strength and stability. Whether you’re an athlete, fitness enthusiast, or simply looking to improve your core strength, these exercises will help you achieve your goals. Let’s dive in and explore each workout in detail.
Table of Contents
1. Plank
The plank is a classic exercise that targets multiple muscles in your core, including your rectus abdominis, transverse abdominis, and obliques. To perform a plank, start by getting into a push-up position, but instead of resting on your hands, lower down onto your forearms. Keep your body in a straight line from head to toe, engage your core, and hold the position for as long as you can. Gradually increase the duration as you get stronger.
Planks can be modified to suit your fitness level. For beginners, you can start with a modified plank by resting your knees on the ground instead of your toes. Advanced variations include side planks and plank jacks, which add an extra challenge to your core workout.
2. Russian Twists
Russian twists are an excellent exercise for targeting your obliques and improving rotational strength. To perform a Russian twist, sit on the ground with your knees bent and feet flat on the floor. Lean back slightly while keeping your back straight and engage your core. Hold a weight or medicine ball in front of your chest and twist your torso from side to side, touching the weight to the ground on each side. Maintain a controlled and slow movement to maximize the effectiveness of this exercise.
If you’re new to Russian twists, you can start without any additional weight and gradually add resistance as you become more comfortable with the movement. Remember to keep your core engaged throughout the exercise to protect your lower back.
3. Bicycle Crunches
Bicycle crunches are a dynamic exercise that targets your rectus abdominis and obliques while also engaging your hip flexors. To perform bicycle crunches, lie on your back with your hands behind your head and your knees bent. Lift your shoulders off the ground and bring your right elbow towards your left knee while extending your right leg. Alternate sides in a pedaling motion, bringing your left elbow towards your right knee while extending your left leg. Focus on twisting your torso and engaging your core with each repetition.
For an added challenge, you can increase the speed of your bicycle crunches or hold a weight or medicine ball between your knees. Remember to maintain proper form and avoid straining your neck by keeping your hands lightly supporting your head without pulling on it.
4. Dead Bug
The dead bug exercise is a fantastic way to strengthen your core while also improving your coordination and stability. To perform the dead bug, lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle. Slowly lower your right arm and left leg towards the ground while keeping your lower back pressed against the floor. Return to the starting position and repeat on the opposite side. Focus on maintaining control and stability throughout the movement.
If you find the dead bug too challenging, you can modify it by only extending one leg at a time while keeping the other knee bent. As you progress, you can increase the difficulty by using resistance bands or adding weights.
5. Mountain Climbers
Mountain climbers are a dynamic exercise that targets your entire core while also providing a cardiovascular challenge. To perform mountain climbers, start in a high plank position with your hands directly under your shoulders. Engage your core and bring one knee towards your chest, then quickly switch legs in a running motion. Keep your hips low and your core tight throughout the exercise.
Mountain climbers can be modified by slowing down the movement or by placing your hands on an elevated surface, such as a bench or step, to reduce the intensity. For an extra challenge, you can perform mountain climbers with sliders or towels under your feet, adding a stability component to the exercise.
6. Leg Raises
Leg raises are an effective exercise for targeting your lower abs and hip flexors. To perform leg raises, lie on your back with your legs extended and your hands by your sides or under your glutes for support. Keeping your core engaged, lift your legs towards the ceiling while maintaining a slight bend in your knees. Slowly lower your legs back down without touching the ground and repeat the movement.
If leg raises are too challenging, you can modify the exercise by bending your knees or performing knee tucks instead. For an added challenge, you can hang from a pull-up bar and perform hanging leg raises.
7. Flutter Kicks
Flutter kicks are a great exercise for targeting your lower abs and hip flexors while also improving your endurance. To perform flutter kicks, lie on your back with your legs extended and your hands by your sides or under your glutes for support. Lift your legs slightly off the ground and alternate kicking them up and down in a scissor-like motion. Keep your core engaged and maintain a steady pace throughout the exercise.
If flutter kicks become too challenging, you can modify the exercise by bending your knees or performing small kicks instead. For an extra challenge, you can hold a weight or medicine ball between your feet.
8. Woodchoppers
Woodchoppers are a functional exercise that targets your obliques and improves rotational strength. To perform woodchoppers, stand with your feet shoulder-width apart and hold a weight or medicine ball with both hands. Start with the weight at one side of your body and rotate your torso diagonally across your body, bringing the weight up and across to the opposite side. Keep your core engaged and your movements controlled. Repeat the movement on the other side.
If you don’t have access to weights or medicine balls, you can perform woodchoppers using resistance bands or cables attached to a pulley system. Remember to start with a weight that challenges you but allows you to maintain proper form throughout the exercise.
9. Windshield Wipers
Windshield wipers are an advanced exercise that targets your obliques and improves rotational strength and stability. To perform windshield wipers, lie on your back with your arms extended out to the sides for support. Lift your legs towards the ceiling and slowly lower them to one side, aiming to touch the ground without letting your legs rest. Return to the starting position and repeat on the other side. Focus on maintaining control and engaging your core throughout the movement.
If windshield wipers are too challenging, you can modify the exercise by bending your knees or reducing the range of motion. As you progress, you can increase the difficulty by holding a weight or medicine ball between your feet.
10. V-Ups
V-ups are an intense exercise that targets your entire core, including your upper and lower abs. To perform V-ups, lie on your back with your legs extended and your arms extended overhead. Simultaneously lift your upper body and legs off the ground, reaching your hands towards your feet to form a “V” shape. Slowly lower back down to the starting position and repeat the movement.
If V-ups are too challenging, you can modify the exercise by bending your knees or performing tuck-ups instead. For an extra challenge, you can hold a weight or medicine ball between your hands.
11. Side Plank
The side plank is an excellent exercise for targeting your obliques and improving lateral stability. To perform a side plank, start by lying on your side with your legs extended and your elbow directly under your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Engage your core and hold the position for as long as you can. Repeat on the other side.
If side planks are too challenging, you can modify the exercise by bending your knees or performing a side plank with your forearm resting on the ground instead of your hand. For an extra challenge, you can lift your top leg or arm while holding the side plank position.
12. Crunches
Crunches are a classic exercise that primarily targets your rectus abdominis, the “six-pack” muscle. To perform crunches, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head or cross them over your chest. Engage your core and lift your upper body off the ground, curling your shoulders towards your knees. Lower back down with control and repeat the movement.
Crunches can be modified by performing reverse crunches, where you lift your hips off the ground instead of your upper body. You can also use an exercise ball or stability ball to add an extra challenge to your crunches.
13. Hollow Body Hold
The hollow body hold is an isometric exercise that targets your entire core while also improving your body awareness and stability. To perform a hollow body hold, lie on your back with your arms extended overhead and your legs straight. Lift your head, shoulders, and legs off the ground, creating a “hollow” shape with your body. Engage your core and hold the position for as long as you can.
If the hollow body hold is too challenging, you can modify the exercise by bending your knees or performing a tuck hold, where you bring your knees towards your chest while keeping your upper body lifted.
14. Oblique Crunches
Oblique crunches are a variation of the traditional crunch that targets your obliques. To perform oblique crunches, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head or cross them over your chest. Engage your core and lift your upper body off the ground, but this time, twist your torso to bring your right elbow towards your left knee. Lower back down and repeat on the other side.
Oblique crunches can be modified by performing bicycle crunches or Russian twists, which provide a similar oblique-targeting effect. Remember to maintain control and avoid straining your neck during the exercise.
15. Reverse Crunches
Reverse crunches are an effective exercise for targeting your lower abs. To perform reverse crunches, lie on your back with your hands by your sides or under your glutes for support. Lift your legs off the ground and bring your knees towards your chest, curling your hips off the ground. Slowly lower your legs back down without touching the ground and repeat the movement.
If reverse crunches are too challenging, you can modify the exercise by bending your knees or performing knee tucks instead. For an extra challenge, you can perform reverse crunches on an incline bench or use ankle weights.
16. Bird Dogs
Bird dogs are a great exercise for targeting your core stability and improving your balance. To perform bird dogs, start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Engage your core and extend your right arm forward while simultaneously extending your left leg backward. Keep your hips and shoulders level throughout the movement. Return to the starting position and repeat on the other side.
If bird dogs are too challenging, you can modify the exercise by only extending your arm or leg instead of both simultaneously. As you progress, you can add resistance bands or perform bird dogs on an unstable surface, such as a balance board or exercise ball.
17. Bridge
The bridge exercise targets your glutes, hamstrings, and core muscles. To perform a bridge, lie on your back with your knees bent and your feet flat on the floor. Place your arms by your sides. Engage your core and lift your hips off the ground, creating a straight line from your knees to your shoulders. Squeeze your glutes at the top of the movement and slowly lower back down to the starting position.
If the bridge becomes too easy, you can progress to single-leg bridges or add resistance by placing a weight or resistance band across your hips. Remember to maintain proper form and avoid overarching your lower back during the exercise.
18. Pallof Press
The Pallof press is an anti-rotation exercise that targets your core and improves your stability. To perform the Pallof press, stand perpendicular to a cable machine or resistance band anchored at chest height. Grab the handle with both hands and step away from the anchor point, creating tension in the cable or band. Position your feet shoulder-width apart and engage your core. Extend your arms straight in front of you, then slowly rotate away from the anchor point and back to the starting position. Repeat on the other side.
If you don’t have access to a cable machine or resistance band, you can perform the Pallof press using a resistance band attached to a sturdy object, such as a pole or door handle. Remember to start with a resistance level that challenges you but allows you to maintain proper form throughout the exercise.
19. Kettlebell Swings
Kettlebell swings are a dynamic exercise that targets your entire posterior chain, including your glutes, hamstrings, and core. To perform kettlebell swings, stand with your feet shoulder-width apart and hold a kettlebell with both hands between your legs. Hinge at your hips and slightly bend your knees while keeping your back straight. Swing the kettlebell forward and up to shoulder height by explosively extending your hips and squeezing your glutes. Allow the kettlebell to swing back down between your legs and repeat the movement.
If you’re new to kettlebell swings, it’s essential to learn proper form and start with a lighter weight. As you become more comfortable with the movement, you can increase the weight and intensity. Remember to engage your core and maintain control throughout the exercise.
20. Medicine Ball Slams
Medicine ball slams are a high-intensity exercise that targets your entire core while also providing a cardiovascular challenge. To perform medicine ball slams, stand with your feet shoulder-width apart and hold a medicine ball with both hands. Lift the medicine ball overhead, then forcefully slam it down to the ground in front of you. Catch the ball on the bounce and repeat the movement in a fluid motion.
Medicine ball slams can be modified by using a lighter medicine ball or performing the exercise on a softer surface, such as a mat or grass. Remember to engage your core and use your entire body to generate power during the movement.
