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Mar 17, 2025By Dr. Akanksha Priya
When it comes to fitness, you must have come across ‘work your core.’ So what does that really mean? No, it isn't only about the abs. It is rather a complex group of muscles that includes the back, hips, and pelvis—basically everything that supports and stabilizes your torso. And strengthening your core can actually improve your posture and athletic performance while also reducing back pain.
But are the traditional core exercises—planks and sit-ups—really giving you the results you’ve been craving for? Here are seven core exercises to take things to a new level while keeping you moving and healthy.
Plank Variations
The classic prank is indeed a powerful move that targets your entire core. However, sometimes it may get boring. By mixing it up with plank variations, you can spice things a little?
The main reason why it works is that planks activate your rectus abdominis, obliques, and the deeper muscles of your lower back, glutes, and shoulders. In fact, according to a study, plank variations are among the most effective exercises for core activation, with side planks activating the obliques and forearm planks engaging the transverse abdominis.
How to try it:
- For side plank, lie on your side with your elbow directly beneath your shoulder, stack your feet, and lift your hips. Hold for 20–30 seconds, then switch sides.
- For plank leg lifts, simply hold a plank position, then slowly lift one leg at a time, squeezing your glutes as you lift. Alternate for 30 seconds.
Dead Bug
The dead bug is indeed one of the best exercises to target your core while building stability and strength.Besides, it is an effective way to build the deep core muscles needed for better posture and spinal health.
Dead bugs engage the transverse abdominis and help improve overall core stability.
How to try it:
- Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle.
- Slowly extend your right arm overhead while straightening your left leg, keeping your lower back pressed to the floor. Now return to the starting position and switch sides.
- Perform 10–12 repetitions on each side.
Russian Twists
Russian twists are a must-try when it comes to sculpting those obliques and strengthening your entire core. To modify the intensity, you can easily do so by using a medicine ball or dumbbell.
In short, Russian twists are effective in enhancing core strength and muscular endurance.
How to try it:
- Sit on the floor with your knees bent and feet flat, leaning back slightly to engage your core.
- Hold a weight or medicine ball with both hands, then twist your torso to the right and touch the weight to the floor next to your hip. Return to the center and twist to the left.
- Perform 15–20 twists on each side.
Leg Raises
Leg raises are incredible killers when it comes to targeting the lower abs. This exercise is perfect for anyone looking to tone their midsection and build core strength that translates to better balance and posture.
Leg raises effectively target the lower part of the rectus abdominis, which is usually difficult to activate with traditional exercises, including crunches.
How to try it:
- Simply lie on your back with your legs straight and arms at your sides.
- Slowly raise your legs towards the ceiling while keeping them straight. Lower them back down without letting your feet touch the floor.
- Perform 10–12 reps.
Bicycle Crunches
With a little variation, you can turn the basic crunch into a full-body workout. Bicycle crunches are great for activating the abs and obliques while also providing a great burn.
Did you know that bicycle crunches rank among the top core exercises for activating both the rectus abdominis and the obliques?
How to try it:
- Lie on your back with your hands behind your head and knees bent.
- Bring your right elbow toward your left knee while extending your right leg out. Alternate sides, twisting your torso as you go.
- Perform 15–20 reps on each side.
Conclusion
Core exercises are great for targeting the major muscle groups of your abs and back while improving stability and supporting better posture. By incorporating these top five core exercises, you can actually notice the real results. It's time to get to work and get a strong core that is good for your health and your posture.
