7 Exercises to Build Your Core

Crunches are a classic core-strengthening move. The act of lifting your upper body works your abdominal muscles.

HOW TO:

1. Start on your back. Bend your knees and plant your feet on the floor at hip width. Line up your head and spine. Cross your arms across your chest.
2. Tighten your core and relax your neck and shoulders. Tuck in your chin and lift your upper back, keeping your lower back, pelvis, and feet on the floor. Pause.
3. Slowly lower your upper back to return to the starting position.
4. Start with 1 set of 8–12 reps. (Healthline, 2022)

 

• 2. THE TOE TAP

This is a basic Pilates exercise. It engages your core muscles while working your glutes, hips, and legs.

HOW TO

1. Start on your back. Lift your legs, with your knees bent to 90 degrees. Place your hands at your sides, palms down.
2. Tighten your core. Lower your right foot and gently tap the floor, keeping your left leg still and your back flat.
3. Raise your right leg to return to the starting position.
4. Repeat with your left leg.
5. Start with 1 set of 8–12 reps. 

 

• 3. THE BICYCLE CRUNCH

This variation on a regular crunch works your obliques, rectus abdominous, and hips. Start with your back on the floor, with your left knee bent and drawn toward your chest. Keep your right leg straight and slightly lifted off the floor. Place your hands behind your neck or the lower part of your head.

HOW TO: 

1. With your left knee bent and your right leg straight, lift your right shoulder off the floor and move your right elbow toward your left knee.
2. As you bring your right shoulder back to the floor, extend your left leg while bending your right knee and bringing it toward your chest.
3. As your right knee moves farther in, lift your left shoulder off the floor and move your left elbow toward your right knee.
4. Start with 3 sets of 12 alternate repetitions.

 

• 4. THE PLANK 

The plank is a full-body exercise that targets your core. It also strengthens your arms, shoulders, back, glutes, and legs.

HOW TO:

1. Start on all fours, with your hands below your shoulders and your knees below your hips.
2. Straighten your legs behind you, keeping your feet hip-width apart. Tighten your core.
3. Hold for 10–30 seconds.
4. Repeat 3–5 times.

 

• 5. BIRD DOG WITH ELBOW TO KNEE 

This variation on the basic bird dog incorporates fluid movement to engage your abs and back while improving core mobility.

HOW TO:

1. Start on all fours, hands below your shoulders and knees below your hips.
2. Tighten your core. Lift and straighten your right leg to hip level. Simultaneously lift and extend your left arm to shoulder level, palm down.
3. Bring your right knee and left elbow toward each other. Return to the starting position.
4. Start with 1 set of 8–12 reps.
5. Repeat on the other side.

 

• 6. SIDE PLANK ROTATION

This exercise is an advanced version of the basic plank. It strengthens your arms, shoulders, and obliques by combining a side plank with arm movements.

HOW TO:

1. Lie on your right side with your right forearm below your shoulder. Extend your legs, left foot on top of the right. Tighten your core.
2. Lift your hips to form a straight line with your body. Raise your left arm straight up.
3. Rotate your torso toward the floor and bring your left arm under your body.
4. Rotate your torso again to straighten your left arm to return to the starting position.
5. Start with 1 set of 8–12 reps.
6. Repeat on the other side.

 

• 7. MOUTIAN CLIMBER

This intermediate exercise combines a plank with knee movements, so it’s an excellent move for balance and core strength.

HOW TO:

1. Start in a plank with your hands below your shoulders. Tighten your core.
2. Lift your right knee toward your chest, keeping your back straight and hips down.
3. Return your right leg to the starting position as you simultaneously lift your left knee toward your chest.
4. Continue alternating legs. Start with 1 set of 8–12 reps.