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20 Core Strengthening Exercises for Toned Abs And Core
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You may not realize this but daily activities like pulling on your shoes or pushing a grocery cart involve using your core muscles. Core strengthening exercises are of great importance as they help in maintaining your spine health.
Mary Sabat, our contributor and an ace certified trainer lists the benefits of core strengthening exercises. She says, “Core strengthening exercises provide numerous benefits, such as improving posture, reducing back pain, enhancing stability, and increasing overall functional strength.” These exercises keep the spine stable, making it easier for you to stand and sit without losing balance (1).
Your core impacts balance, stability, and posture. Commonly, people may think that the core involves only abdominal muscles, however, it includes a set of muscle groups like the abs, glutes, back, and pelvis (2).
Our contributor Mary Sabat states that weak core muscles can result from factors like sedentary lifestyles, poor posture, lack of exercise, or certain medical conditions. Various factors like age or a sedentary lifestyle can weaken your core muscle groups. At times, this can cause injuries or even affect posture (3), (4). To prevent these issues, engaging in core strengthening exercises becomes essential. Doing a core-based workout for 20 minutes every alternate day may be beneficial for your health — it may help relieve back pain and improve muscle activity of the lower trunk (5), (6), (7), (8). Having a dynamic workout that engages the core muscle group is key to your strength training.
What Are Core Muscles?
The core is a dynamic set of muscles that extend beyond just the abs. The muscles stretch from your pelvis and diaphragm to the back and your hips. They provide the stability and strength that your lower and upper body require (9). The muscles also include the obliques, erector spinae muscles, pelvic floor muscles, and transverse abdominals.
In simple words, your core region includes your lower back, upper back, hips, belly regions, sides of your waist, and chest.
This is a list of core muscles for a better understanding:
- Glutes - The glutes are a set of hip muscles in your body that support movements like walking, bending, and sitting.
- Scapular Muscles - These are a set of muscles situated on your upper back and the back of your shoulders.
- Rectus Abdominis - This is the muscle set that is most commonly known as the “six-pack”. These are your squarish-looking parts of the abdomen.
- Internal Abdominal Obliques - These are muscles found on the lateral side of your abdomen.
- External Abdominal Obliques - These are one of the outermost abdominal muscle groups. They point diagonally downwards from either side. You will find them on the sides and front of the abdomen.
- Transverse Abdominis - These are the muscles located around your spine and behind your obliques. These are the deepest set of muscles.
- Pelvic Floor - These muscles are located between your tailbone and the pubic bone within your pelvis. You may have felt these muscles when trying to hold your urine.
Why Should You Train Your Core?
Core muscles are integral for having good posture and balance. There are numerous benefits of core strengthening exercises given they engage a large number of muscle groups. These sets of exercises mobilize your abs, pelvic floor, upper and lower back, obliques, and glutes giving you a stronger and more flexible spine. When you have stronger core muscles or specifically inner core muscles that are attached to the spine, it gives you good posture and helps you stay upright (10). To add to this, a strong set of these muscles also helps you stay away from neck and back pains that may be caused due to working on a laptop all day.
The research found that older adults who engaged in core exercises daily had improved balance, independence, and quality of life (11). The added benefit is that these exercises not only help in maintaining spine health but also help you lose stubborn belly fat. In addition, exercises for core strengthening also help lower the risk of injuries (1).
These exercises train the deep core muscles to work in harmony which leads to better balance and stability. These exercises also help to tone your abs. While cardio workouts help burn the fat, core exercises give your muscles the tone that is required. It also helps athletes and people who play various sports maintain their form and strength. A sedentary lifestyle can often lead to back and spine-related issues, however, a good and strong core can help prevent these injuries in good time
20 Best Core Strengthening Exercises for Beginners
Now that we know why training our core may be necessary, here are the 20 best core strengthening exercises for you -
1. Plank Pose
The plank is one of the most basic core strengthening exercises that you may start with. It engages all major core muscles giving you a good burn while toning the muscles. The muscles that these exercise targets are the biceps, shoulders, abs, hamstrings, quads, and glutes.
Steps
- Get on all your fours to start with.
- Place your forearms on a mat and flex the elbows.
- Place your legs behind and extend your body to engage the core. Make sure that your back and neck are in a straight line.
- Do not bend your knees.
- The elbows must be placed right above your shoulders. Look down at the floor and make sure not to strain your head or neck in any manner.
- Hold this position for 30 - 60 seconds. Remember to keep breathing.
Sets - You can try holding the pose two times for about 60 seconds with a small break in between.
Once you are comfortable, you can increase the duration of holding the plank or even try variations for engaging the core.
2. Side Plank
The side plank is a great variant of your regular plank. It engages muscles right from your ankle to the shoulder, which is your lateral stabilizer. This exercise strengthens your obliques by increasing the strength of your lateral hip (12). It engages the transverse abdominis, obliques, rectus abdominis and the glutes.
Steps
- Lie on your left side on a yoga mat.
- Place your left elbow under your left shoulder and stack your feet one on top of the other.
- Make sure your forearm is in full contact with the ground. You can either place your palms open or ball your hands in a fist.
- Lift your body off the mat until you are in a straight line.
- Inhale and brace your glutes, abs, and arms.
- Hold this pose for about 30 - 60 seconds.
- Then, drop your hips to the floor gently.
- Switch the side and repeat on the other side.
Sets - You can try this exercise 1- 2 times for the desired duration on both sides.
3. Plank Jacks
Plank jacks are a dynamic variation of the regular plank. They engage your calves, glutes, abs, abductors, and hamstrings.
Steps
- Take the push-up position / high plank position on your yoga mat.
- While keeping your core engaged, take the distance between your legs about hip-width apart.
- Make sure to keep your hips and hands steady while you move your legs using the core. Place your legs wider than a hip length apart and then bring them back to the original position.
- It is the leg movements of a jumping jack but in a plank position.
Sets - You can try doing 20 repetitions and 3 sets for starters.
4. Flutter Kicks
The flutter kicks may seem easy but can be quite the exercise for your core muscles. It is one of the best core-strengthening muscle exercises that engages your abs, lower abs, glutes, flexors, quads, and hamstrings.
Steps
- Take a yoga mat and lie down flat on your back. Place your palms flat on the mat along with your arms on the side.
- Look up at the ceiling.
- Lift both of your legs off the ground and kick alternately. Make sure to engage your core while doing this.
- Try not to touch your feet to the ground before completing one set.
Sets - Try doing 15 repetitions and 2 sets for starters.
5. Sprinter Plank
The sprinter plank is an intense core working exercise that may also get your heart rate up. This exercise is also commonly known as “ the mountain climber”. It engages the abs, abductors, adductors, glutes, hamstrings, and calves.
Steps
- Get into the push-up position. Pay attention to keeping your neck and spine in the same line while engaging your core. Place the elbows right below your shoulders.
- While keeping your torso stable, lift your leg and bend it at the knee and bring it close to your belly.
- Put the left foot on the floor, hop, and then lift your other leg, bending and bringing it close to your belly.
- Try doing this at a good enough speed, like sprinting or running.
Sets - You can try doing 20 repetitions and 3 sets.
6. The Bridge
The bridge is a core strengthening exercise that engages your lower back, glutes, hamstrings, and buttocks. It improves spine stability and core strength and hence is a good rehabilitation exercise (13).
Steps
- Lie flat on your back with arms on your sides and palms facing down.
- Bend your knees and place your foot flat on the ground.
- Inhale slowly and lift your hips while tightening your glutes and abs. Create a straight line with your knees and shoulders.
- Keep breathing and stay in this pose for 30 - 60 seconds.
- Make sure not to drop your buttocks or lower back.
Sets - You can try doing 2 sets with a break.
7. V-sit Pose
The v-sit pose engages a set of core muscles which helps build strength and stability. It engages your internal and external obliques and rectus abdominis along with your hip flexors.
Steps
- Sit on your yoga mat.
- Slowly inhale and contract your abdominal muscles while lifting your legs off the mat.
- Lift your legs to a 45-degree angle.
- Reach forward and place your hands on the sides to stabilize yourself.
- Hold this pose for 15 - 40 seconds and keep breathing.
- As you get comfortable, increase the duration of the hold.
Sets - More than repetitions, you may want to increase the duration of the hold over some time.
8. Crunches
Crunches are the most commonly known exercise for your core. They engage your internal and external obliques, transverse abdominis, rectus abdominis, and pelvis.
Steps
- Lie down on your yoga mat with your knees flexed and feet on the mat. Make sure to keep your feet together.
- Roll back and place the shoulders on the mat. Do not place your head on the mat.
- Place your fingertips behind your head and engage your core. Put your chest out, and keep the arms wide open while you engage the core.
- As you exhale, lift your head only till your upper back is off the ground. Do not push your back up. Look at the top of your knees and do not stress your neck.
- As you inhale, go back to the starting position.
Sets - You can do 20 repetitions and 3 - 4 sets depending on your comfort.
9. Vertical Leg Crunch
The vertical leg crunches are a variation of the basic crunch but engage your muscles very well. It engages your obliques, lower abs, hamstrings, and deltoids.
Steps
- Lie flat on your back and raise your legs to 90 degrees.
- Place your arms by the side.
- Slowly exhale and lift the hands towards your legs and engage your core.
- Try touching the toes with your fingertips.
- As you go back down, inhale.
- Exhale and repeat.
Sets - You can do 15 - 20 repetitions in one set. 2 sets can be a good start.
10. Bicycle Crunches
The bicycle crunches engage your abs, quads, hamstrings, and obliques. This exercise helps you build endurance and strength at the same time.
Steps
- Lie flat on your yoga mat and place your hands behind your head.
- Raise your feet together and your head off the floor. Flex your knees and bring them closer to your belly button.
- Push one leg back and extend it while the other is flexed. Try touching your opposite knee and elbow.
- Alternate with each side and that is one rep.
Sets - You can do 15 repetitions in one set and 2 sets for starters.
11. Seated Knee Tucks
A seated knee tuck can give your muscles just the tone they need. This exercise engages your lower, middle, and upper abs, biceps, calves, hamstrings, quads, triceps, and glutes.
Steps
- Sit on your yoga mat with your knees flexed and palms on your sides.
- Keep your feet flat on the mat. Engage your core and lift your feet off the floor while keeping them flexed. Bend the elbows and lean back a little bit as you bring the legs in.
- Bring the knees closer to your chest and move the upper body closer to the knees.
- Push back the knees and lean back. Straighten your legs as you push back.
- Flex your knees as you bring them in closer to your chest.
Sets - Try doing 10 repetitions and 2 sets.
12. Leg Raises
Leg raises engage your glutes, quads, abs, and hamstrings. This core strengthening exercise can be done with multiple variations as well.
Steps
- Lie down with your back flat on a yoga mat. Place your thumbs under the hips and raise your legs vertically. Engage your core while you do this.
- As you inhale, lower the legs slowly.
- Before your legs touch the ground, raise them again and exhale slowly.
- Repeat this while focusing on your core.
Sets - You can do 12 - 15 repetitions and 2 sets.
13. Cat Pose
Multiple exercises can tire your muscles and hence this pose is helpful to release some of the tension. This is a yoga exercise that is great for your back. The main aim is to relax your back muscles.
Steps
- Get on all your fours on the yoga mat. Place the elbows right below your shoulders and roll back your shoulders.
- Keep your back straight and do not bend it.
- Slowly bend your spine and look up towards the ceiling. Hold this for 4 seconds.
- Now slowly lower the head and look down towards the floor while picking up your spine. Hold this for 4 seconds.
Sets - Try doing 10 repetitions and 2 sets.
14. Jackknife Crunch
The jackknife crunches engage your abs, quads, lower back, and hamstrings.
Steps
- Lie down on a mat and extend your hand above your head. Stretch the hands out.
- As you exhale, lift your legs and hands off the floor and crunch. Try touching your knees with your hands.
- Go down again slowly to the mat in the starting position. Then repeat.
Sets - Try doing 10 repetitions and 2 sets for starters.
15. Russian Twists
The Russian twist is a well-known exercise to get toned abs and obliques. But this exercise targets more than just that — it also engages your rectus abdominis, traps, and spinal erectors as well.
Steps
- Sit on your yoga mat with your feet flat on the ground and knees flexed.
- You can use a medicine ball or dumbbell. Hold it in your hand and lean back a little.
- Lift the legs in the flexed position and cross them while engaging your core.
- Twist from side to side and make sure to keep your neck and body still.
Sets - You can do 15 repetitions and 3 sets.
16. Push-ups
Push-ups are a common core strengthening exercise. They also work on your chest, shoulder, and bicep muscles while working the abs.
Steps
- Get on your yoga mat and stretch your legs out while placing your palm on the ground.
- Rest your legs on your toes while you lie down.
- Place the hands right next to your chest on each side firmly. Make sure the arms and legs are straight. The body needs to be in a straight line from head to heel.
- As you inhale, bend the elbows at 90 degrees and not more than that, and lower your body towards the floor. The pressure must remain on the outside of your palm. Make sure to keep your body straight.
- As you exhale, raise your body and go back to the starting position. Without compromising on the form, do repetitions of this exercise.
- If this exercise is difficult for you, you can do a simpler variation by placing your hands on a table or stool. Another variation is resting your knees instead of your toes.
Sets - You can try doing 10 repetitions and 3 sets.
17. Inchworm
The inchworm is one of the most dynamic women’s core strengthening exercises that focuses on your deltoids, glutes, biceps, abs, and lower back.
Steps
- Stand upright with your legs shoulder-width apart. Roll your shoulders back and engage the core.
- Bend down and touch the floor close to your feet. Do not bend your knees.
- Start walking ahead with your hands and keep your head down.
- Assume the plank pose and hold.
- Walk back the same way with your hands and stand up straight.
Sets - You can try doing 5 reps in your workout.
18. Push-up Row
This is a variation of the push up. It combines your regular push-up with a dumbbell lateral row. It strengthens your lower back and also intensifies your workout.
Steps
- You need to start in the push-up position with a dumbbell in each hand.
- Lift the weight using your left hand and inhale, exhale while you lower your arm back.
- Do this alternately with both hands.
- Use a weight that is comfortable for you to lift.
- Make sure you keep your abdomen taught and your back straight throughout this exercise.
Sets - You can do 10 repetitions and 2 seats on each side.
19. Warrior Crunches
Warrior crunches are the best variation of standing crunches for those who prefer standing exercises. It engages your thighs, glutes, and quads.
Steps
- Put your hand behind your head and stand with your feet a little more than shoulder-width apart. Turn your toes outwards.
- Keep your chin up and core engaged.
- Bend one of your knees until it is parallel to the floor.
- Simultaneously, bend the torso to the side moving your left elbow towards the left thigh.
- Repeat on the other side.
Sets - You can do 10 - 12 repetitions and 2 sets.
20. Bird Dog Elbow to Knee
This basic core exercise engages your abs and back while improving your core mobility.
Steps
- Get on all fours and maintain a straight back. Keep the feet shoulder-width apart. Place the knees below your hips.
- Engage your core while you lift one leg at hip level. Simultaneously lift your arm and stretch it out palm facing down.
- Now, bring your leg towards the chest and simultaneously bring your elbow towards the knee.
- Then return to the starting position.
- Repeat this on the other side as well.
Sets - You can do 10 repetitions and 2 seats for each side.
Conclusion
Whether you're thinking of starting a new workout routine or want a push to your existing routine, doing core strengthening exercises may benefit you in multiple ways. Given these exercises target more than one muscle group, you may be able to reach your goals much sooner. They also increase flexibility and strength which are beneficial in the long run. These are some of the best core strengthening exercises that are easy to incorporate into your workout. A weak core is associated with back pain and a higher likelihood of injuries. People who have a strong core tend to have better posture, stability, and endurance. These exercises help not just with strengthening but also with losing stubborn belly fat. You can start slow and then engage in more core exercises according to your comfort as well. Having a balanced diet along with this is equally important to maintain good muscle tone and low belly fat. However, engaging in these exercises only for 30 minutes daily can make a huge difference longitudinally for your balance and posture.
Contributor: Mary Sabat, Nutritionist and Ace Certified Trainer, Body Designs by Mary
ALSO READ: Cardio Exercises at Home: An Expert Guide to Keep You Fit And Fab
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