The 11 Best Core Workouts to Sculpt Rock-Solid Abs

1. Plank

The plank is a simple but effective core exercise. To perform a plank, get into a pushup position and rest your weight on your forearms instead of your hands. Engage your core by pulling your belly button toward your spine. Hold this position for as long as you can, working your way up to a minute or longer.

2. Mountain Climber

Mountain climbers are a challenging cardio and core exercise. Start in a pushup position. Bring one knee toward your chest, keeping your core engaged. Switch legs, moving quickly as if you’re climbing a mountain. Do mountain climbers for 30-60 seconds at a time.

3. Bicycle Crunch

Bicycle crunches work your rectus abdominis and obliques. Lie face up with legs extended and hands behind your head. Lift your shoulder blades off the floor and simulate pedaling a bicycle. Twist your torso to the side as you bring each knee toward the opposite elbow.

4. Flutter Kick

Flutter kicks target your lower abs. Lie face up with legs extended and arms at your sides. Lift your heels slightly off the floor, engage your core, and rapidly kick your legs up and down in a small motion.

5. Leg Raise

Leg raises work your lower abs and hip flexors. Lie face up with legs straight and hands under your glutes. Keeping legs straight, slowly raise them up toward the ceiling, lower back to the starting position.

6. Russian Twist

Russian twists engage your obliques. Sit up tall holding a medicine ball or weight at chest height. With knees bent, lean back slightly and rotate your torso side to side in a controlled motion. The slower you go, the more effective!

7. Crunch

The crunch works your rectus abdominis. Lie face up with knees bent and hands across your chest. Contract your abs to curl your torso upwards a few inches. Slowly lower back down, keeping tension in your core.

8. Reverse Crunch

Reverse crunches target the lower abs. Lie face up with legs elevated, knees bent, and arms at your sides. Contract your abs and hike hips off the floor, bringing knees toward your chest. Lower down with control.

9. Dead Bug

The dead bug works your entire core. Lie face up with arms extended overhead, legs lifted to a tabletop position. Engage your core while slowly lowering one arm overhead and the opposite leg toward the floor.

10. Side Plank

Side planks target your obliques. Stack feet on top of each other and support your weight on one forearm perpendicular to your body. Engage your core and glutes. Hold for 30-60 seconds before switching sides.

FAQ

What is the best core workout for beginners?

For beginners, planks, crunches, and bicycle crunches are excellent core exercises to start with. Focus on proper form with easier variations before progressing.

How often should I train core?

Aim to train your core 2-3 times per week, allowing at least a day of rest in between sessions for your muscles to recover.

How long does it take to get 6 pack abs?

It takes consistent core training and a low body fat percentage to get visible 6 pack abs. Be patient and persistent with core exercises and a healthy diet, and you will reach your goal over time.

What mistakes do people make when training core?

Common mistakes include straining your neck, using momentum instead of controlled movements, and overarching your lower back. Keep good alignment and move through a purposeful range of motion.

Will cardio help strengthen my core?

Certain cardio exercises like running naturally engage some core muscles. However, you’ll need focused core training with resistance to properly strengthen the muscles that support your spine and torso.