The 15 best core exercises for building strength, stability, and muscle are the ones proven by science and trusted by top trainers to deliver real, functional results—not just visible abs. These exercises target every layer of your core, help prevent injury, and improve performance in every sport and daily movement.
Your core is the powerhouse of your body. Building core strength goes far beyond looks; it means greater stability, balance, and protection from back pain or injury. In today’s article, you’ll discover the most effective, research-backed core exercises, complete with how-to tips, scientific insights, and guidance for all fitness levels.
We’ll cover:
- What makes a great core exercise (with muscle science)
- Trainer-approved moves and their real-world benefits
- Actionable workout templates for any level
- Recent research findings and official recommendations
Ready to transform your core? Let’s explore the science, the moves, and the “why” behind every rep.
For official exercise tutorials, visit the ACE Core Exercise Library.
What Is “The Core” and Why Is Core Strength Important?
The core isn’t just your abs. It’s a complex group of muscles including:
- Rectus abdominis (the “six-pack”)
- Transverse abdominis (deep, horizontal muscles)
- Internal and external obliques (side abs, rotation)
- Multifidus, erector spinae, and lower back muscles
- Pelvic floor and glutes
A strong core:
- Prevents back pain and injury by stabilizing your spine (NIH, 2024)
- Improves posture, balance, and movement efficiency
- Boosts athletic performance (power, speed, agility)
- Supports daily activities—from carrying groceries to playing with your kids
Recent research in the Journal of Physical Therapy Science confirms: multi-dimensional core exercises (not just crunches) deliver better results in strength, function, and muscle activation (source, 2024).
How We Chose the 15 Best Core Exercises
Our list is based on:
- Scientific studies using EMG (muscle activation) data
- Trainer and physical therapist recommendations
- Real-world safety and effectiveness for all fitness levels
- Variety: static, dynamic, anti-rotation, and functional moves
The 15 Best Core Exercises for Strength, Stability, and Muscle (Trainer-Approved)
1. Plank (and Variations)
Planks are the foundational core exercise. They engage nearly every muscle in your midsection, especially your transverse abdominis (deep core stabilizer), rectus abdominis (the “six-pack”), obliques, lower back, and even your glutes and shoulders.
How to Do a Classic Plank:
- Place elbows directly under your shoulders.
- Extend your legs and support your body on your toes and forearms.
- Keep your body in a straight line from head to heels.
- Squeeze your glutes and brace your abs.
- Hold for time, maintaining good form.
Variations:
- Side Plank: Shifts focus to obliques and lateral stabilizers.
- Copenhagen Plank: Top leg supported on a bench for inner thigh activation.
- Plank with Shoulder Tap: Adds anti-rotation challenge.
Trainer Tip: Even a 20–30 second plank with perfect form is better than a longer hold with sagging hips or arched back.
Science says: “Planks are a foundation for core endurance and postural control” (Mayo Clinic, 2024).
2. Bird Dog
A favorite among physical therapists, the Bird Dog targets deep core muscles, especially the transverse abdominis and multifidus (key for spinal stability).
How to Do:
- Begin on all fours (hands under shoulders, knees under hips).
- Extend your right arm and left leg straight out, keeping hips level.
- Hold briefly, then return and switch sides.
Why it Works:
- Improves core stability, coordination, and lower back support.
- EMG studies (2024) confirm strong activation of stabilizing core muscles.
Evidence: Ultrasound imaging shows bird dog significantly activates deep core stabilizers (NIH, 2024).
3. Dead Bug
Dead Bug exercises safely reinforce core bracing and lumbar stability without excessive spine stress.
How to Do:
- Lie on your back, arms straight up, knees bent 90° above hips.
- Slowly lower your right arm and left leg toward the floor, keeping your back flat.
- Return to start, then alternate.
Trainer Approved:
Great for beginners and advanced athletes alike—focus on slow, controlled movements.
Trainer tip: “Great for beginners, safe for back pain, and effective for athletes.”
4. Side Plank
Side Planks target your obliques, glute medius, and lateral chain muscles.
How to Do:
- Lie on your side, elbow under shoulder, feet stacked.
- Lift hips off the ground, creating a straight line from head to feet.
- Hold, then switch sides.
Progression:
- Add a leg lift or reach under with your top arm for more challenge.
5. Hanging Leg Raise
One of the most effective exercises for lower abs and hip flexors, with research showing it activates the rectus abdominis and iliopsoas more than traditional crunches.
How to Do:
- Hang from a pull-up bar, arms extended.
- Brace your core, slowly raise your legs (bent or straight) to hip height or higher.
- Avoid swinging.
Tip: If full raises are too tough, start with knee raises.
MG research: Hanging leg raises ranked among the best for abdominal activation.
6. Russian Twist / Diagonal Woodchop
These moves build rotational strength and control.
How to Do Russian Twist:
- Sit with knees bent, lean back, holding a weight.
- Rotate your torso side-to-side, tapping the weight beside your hip each time.
Woodchop:
- Stand with feet apart, hold a weight or cable, and move it diagonally across your body.
Trainer Tip: Keep movements slow and controlled for maximum core engagement.
“Don’t let your hips drop—quality reps over quantity.”
7. Ab Wheel Rollout
Ab wheel rollouts are one of the best advanced exercises for full-core activation.
How to Do:
- Start on knees, hands on the ab wheel.
- Slowly roll forward, extending arms and hips while keeping abs braced.
- Roll back to start.
Science:
- Research (2024) shows high activation of rectus abdominis and deep stabilizers.
Note: Master planks before progressing to rollouts.
8. Glute Bridge
Glute bridges connect your core with your glutes and lower back—key for hip and pelvic stability.
How to Do:
- Lie on your back, knees bent, feet flat.
- Lift hips until your body forms a straight line from shoulders to knees.
- Lower with control.
Trainer Tip: Pause at the top and squeeze glutes for extra activation.
Medical advice: Recommended for older adults to maintain pelvic and back health.
9. Curl-Up (Static & Dynamic)
A safer, spine-friendly alternative to classic crunches, promoted by spine expert Dr. Stuart McGill.
How to Do Static Curl-Up:
- Lie on your back, one knee bent.
- Place hands under the natural arch of your lower back.
- Lift your head and shoulders just a few inches off the ground.
- Hold, then lower.
Dynamic Version:
- Lift and lower shoulders repeatedly for reps.
10. Bicycle Crunch
A proven EMG all-star, bicycle crunches activate both upper and lower abs plus obliques more than most other ab moves.
How to Do:
- Lie on your back, knees lifted.
- Alternate touching opposite elbow to knee, extending the other leg.
- Move slowly and with control.
11. Captain’s Chair Leg Raise
Common in gyms, this machine exercise works upper and lower abs.
How to Do:
- Support yourself on the captain’s chair (arms/elbows on pads).
- Back flat against the pad, lift knees toward chest.
Tip: For extra challenge, extend legs straight.
12. Medicine Ball Slam
This full-body move is great for building explosive power and engaging your core.
How to Do:
- Stand holding a medicine ball overhead.
- Brace core, slam ball to the ground as hard as possible, using your torso—not just arms.
- Repeat quickly.
Bonus: Boosts heart rate for a cardio effect.
13. Pallof Press
A powerful anti-rotation move, crucial for sports and real-life stability.
How to Do:
- Stand sideways to a cable or resistance band anchor.
- Hold handle at chest, press straight out, arms extended.
- Resist rotation, then return.
Science:
- Great for training “anti-rotation” stability.
14. Hanging L-Sit
An advanced static core exercise for abs and hip flexors.
How to Do:
- Hang from a pull-up bar, arms locked.
- Lift both legs straight in front, forming an “L” shape.
- Hold as long as possible.
Tip: Start with knees bent (tucked L-sit) if needed.
15. Bosu Ball Core Exercises
Doing planks, bird dogs, or dead bugs on a Bosu ball increases instability, which fires up deeper core muscles.
How to Do:
- Place forearms (or hands/knees) on a Bosu for planks or bird dogs.
- For dead bugs, lie on your back on the Bosu.
Trainer Tip: Start slow, focus on balance, and build up difficulty gradually.
Science & Safety Tips
- Core Stability vs. Flexion: Focus on exercises that resist movement (plank, Pallof press) as much as those that create movement (crunches).
- Progression: Start with easier moves (planks, bird dogs) and advance to rollouts, hanging L-sits, and anti-rotation presses.
- Variety: Use a mix of static holds, dynamic moves, anti-rotation, and instability for best results.
- Form: Never sacrifice form for reps or time; quality over quantity prevents injury.
Core Workout Templates for Every Level
Beginner Core Routine
- Plank: 3 x 20–30 seconds
- Dead Bug: 3 x 10 reps/side
- Glute Bridge: 3 x 12–15 reps
- Side Plank: 3 x 15 seconds/side
Intermediate/Advanced Core Routine
- Hanging Leg Raise: 3 x 8–12 reps
- Ab Wheel Rollout: 3 x 8–10 reps
- Russian Twist: 3 x 20 reps (10/side)
- Pallof Press: 3 x 12 reps/side
- Bicycle Crunch: 3 x 20 reps
Pro tip: Mix and match these moves, 2–4 times per week, with at least one rest day between sessions. Focus on perfect form, not just numbers (NASM 2025).
Recent Research & Policy Updates
- 2024–2025 EMG studies show planks, hanging leg raises, ab wheel rollouts, and anti-rotation moves as top choices for muscle activation and functional strength.
- Physical therapists are moving away from classic sit-ups and long-duration planks, favoring dynamic and anti-rotation moves for safety (The Times, 2025).
- Unstable surfaces (Bosu, stability balls) are supported for advanced users to challenge deep core stability (Marie Claire UK, 2025).
Common Mistakes & Trainer Tips
Mistakes to avoid:
- Using momentum (especially in hanging and twisting moves)
- Holding planks for too long (beyond 60 seconds can cause fatigue and poor form)
- Arching or sagging your back
- Only doing crunches and neglecting rotational or anti-rotation work
Trainer tips:
- Emphasize “bracing” your abs (as if you’re about to be punched)
- Add difficulty with new moves, not just more reps/time
- Vary your routine to cover all movement planes: front, side, rotation, anti-rotation
FAQ: Core Exercise Questions Answered
Q: Can I build a strong core at home without equipment?
A: Yes! Planks, bird dogs, dead bugs, side planks, and bicycle crunches are effective and equipment-free.
Q: How often should I train my core?
A: Aim for 2–4 times per week, with at least one full rest day between sessions.
Q: What’s better—long planks or tougher variations?
A: Shorter, harder holds (e.g., RKC plank, Copenhagen plank) are safer and more effective than ultra-long planks.
Q: Where can I learn more?
A: Explore the ACE Core Exercise Library and Mayo Clinic guide for expert resources.
Conclusion
A strong, stable core is the foundation for every movement you make—at the gym, at work, and in life. By choosing science-backed, trainer-approved exercises, you ensure your core workouts are safe, effective, and tailored for real-world strength.