Core exercises: step-by-step technique

31 exercises for core with short guides: how to do them, common mistakes and alternatives. Equipment: bodyweight, cable machine, pull-up bar, ab wheel, barbell, dumbbells, kettlebell, machine, and dip bars.

• PlankBodyweight · BeginnerA timed isometric hold. Use the hold timer, not a rep target.
• Dead bugBodyweight · BeginnerPractice trunk control while opposite limbs move.
• Cable crunchCable machine · IntermediateA loaded crunch from a kneeling position that trains the abdominals through spinal flexion.
• Mountain climbersBodyweight · BeginnerA fast alternating knee drive from a plank position that raises your heart rate and challenges the trunk.
• Side plankBodyweight · BeginnerA sideways hold that trains the obliques and the muscles that stabilise the hips; start on your knees if needed.
• Hanging knee raisePull-up bar · IntermediateHang from a bar and lift the knees toward the chest to train the lower abs and grip.
• Bird dogBodyweight · BeginnerExtend the opposite arm and leg from all fours to practise a steady, level trunk.
• Pallof pressCable machine · BeginnerAn anti-rotation core exercise: press a cable straight out and resist being twisted.
• Russian twistBodyweight · BeginnerA seated rotation for the trunk; keep it slow and controlled. Count each side as one rep.
• Hollow holdBodyweight · IntermediateA gymnastics core hold with the lower back pressed into the floor. Logged as seconds held.
• CrunchBodyweight · BeginnerA short curl of the upper body to train the abdominal muscles.
• Ab wheel rolloutAb wheel · AdvancedRoll an ab wheel forward from the knees and back while keeping the trunk braced; a hard anti-extension exercise.
• Hanging leg raisePull-up bar · AdvancedFrom a hang, lift straight legs toward the bar by curling the pelvis; the harder step after knee raises.
• Landmine rotationBarbell · IntermediateA standing rotational move that trains the obliques with a landmine bar.
• Dumbbell side bendDumbbells · BeginnerA standing side bend with one dumbbell that targets the obliques.
• Kettlebell windmillKettlebell · AdvancedA slow side-bending hinge with a kettlebell held overhead for core strength and hip mobility.
• Kettlebell suitcase carryKettlebell · BeginnerWalk while holding a kettlebell in one hand to train your core to resist leaning.
• Cable woodchopCable machine · IntermediateA rotational core lift that turns the torso while the hips and arms stay in line.
• Ab crunch machineMachine · BeginnerA seated machine crunch that trains the abs against adjustable resistance.
• Rotary torso machineMachine · BeginnerA seated machine that trains the obliques by rotating the torso against resistance.
• L-sitDip bars · AdvancedA support hold with straight legs raised in front, building core and hip flexor strength.
• Bicycle crunchBodyweight · BeginnerA pedalling crunch that works the abs and obliques with a rotation.
• Reverse crunchBodyweight · BeginnerA crunch that curls the pelvis toward the ribs to target the lower abs.
• Lying leg raiseBodyweight · IntermediateA floor leg raise that trains the lower abs and hip flexors.
• V-upBodyweight · IntermediateA dynamic ab move where hands and feet meet above the hips in a V shape.
• Flutter kicksBodyweight · BeginnerSmall alternating leg kicks off the floor that challenge the lower abs.
• Sit-upBodyweight · BeginnerA full-range ab exercise where the torso rises from the floor to sitting.
• Plank shoulder tapBodyweight · IntermediateA high plank where you tap alternate shoulders while keeping the hips still.
• Copenhagen plankBodyweight · AdvancedA side plank with the top leg on a bench that strongly loads the inner thigh and core. Held per side.
• Reverse plankBodyweight · IntermediateA face-up plank hold that strengthens the glutes, back and shoulders.
• Toes-to-barPull-up bar · AdvancedA hanging core exercise where you raise your toes all the way up to touch the bar.

All exercises

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.