Train your abs and lower back for real-world strength
Best Core workouts
Core workouts focus on strengthening the muscles that support your spine and stabilize your entire body: your abs, obliques, and lower back. In these workouts, you'll combine bodyweight staples like crunches and planks with resistance-based movements to build both control and power. Whether you're chasing a stronger squat, better posture, or visible definition, core training plays a key role. The goal isn’t just six-pack abs, but a functional, injury-resistant midsection that supports everything you do inside and outside the gym.
Support better posture, stability and overall strength
The benefits of core workouts
A strong core improves nearly every aspect of movement: from lifting and running to simply standing upright. Regular core training helps reduce lower back pain, boosts athletic performance, and builds the foundation for compound lifts. These workouts enhance coordination, balance, and control, especially during dynamic movements. Whether you're training for aesthetics, injury prevention, or total-body strength, working your core pays off in every direction.
Workout 1 Core (Strength Foundation)
Dead Bug
Cable Kneeling Crunch
Weighted Decline Crunch
Lying Leg Raise
Side Plank
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Workout 2 Core (Functional flow)
Bird Dog
Shoulder Tap
Kettlebell Russian Twist
Wheel Rollout
Reverse Crunch
Side Plank
Hollow Hold
Workout 3 Core (Endurance & burn)
Hollow Hold
Mountain Climber
Flutter Kicks
Side Plank
Dumbbell Russian Twist
Elbow Up And Down Dynamic Plank
Frequently asked questions: best core workouts
Core training improves posture, balance, and stability while helping protect your spine and reducing the risk of injury in other activities.
No equipment is necessary—many effective core movements use just body weight. However, adding tools like cables, exercise balls, or dumbbells can increase resistance and variety.
A focused core session typically takes 15–30 minutes, depending on your fitness level and the number of exercises included.
It’s generally best to train your core after your main lifts to avoid fatigue that could impact your form during compound exercises.
Most people benefit from 2–3 dedicated core workouts per week, with rest days in between to allow for recovery.
Add more rotation, flexion and bracing work
Related core workouts
Weekly formats to build a rock-solid core
