Movement
•Centr Team
9 core exercises to improve strength and stability
A strong core is the foundation of every movement you make. Whether you’re lifting heavy, running faster, or simply standing taller, your core muscles power it all. But building a strong midsection isn’t about carving out a six-pack – it’s about improving balance, stability and the way you move every day.
Your core is always working, from the moment you get out of bed to the second you lie back down. It keeps your spine aligned, protects your lower back and helps you generate strength in everything from weightlifting to everyday activities. And while crunches might be the first thing that comes to mind, true core strength comes from a mix of dynamic and static exercises that target every layer of muscle – from deep stabilizers to obliques and your lower back.
This guide breaks down the best core exercises, whether you're hitting the gym or training at home. Ready to take your core workouts up a level? Let’s go.
What is your core?
Your core isn’t just your abs – just like how your arms aren’t only comprised of your biceps. It’s a network of muscles that work together to provide strength, stability, and movement for your entire body. Running from your neck down to your pelvis, your core plays a vital role in everything from posture to athletic performance.
Here’s a breakdown of the key core muscles and what they do:
- Transverse abdominis – This deep muscle wraps around your midsection like a corset, stabilizing your pelvis and spine. It’s the foundation of core strength.
- Internal and external obliques – These muscles run diagonally along your sides, allowing you to twist, bend and rotate your torso. They’re essential for movements like throwing, swinging or turning quickly.
- Rectus abdominis – Known as the “six-pack” muscle, this runs down the front of your abdomen and is responsible for forward bending motions like crunches and sit-ups.
Your core acts as the central link between your upper and lower body. Whether you’re lifting, running, or just going about daily life, these muscles are constantly working. Strengthening them with core exercises will improve balance, posture, and overall performance in and out of the gym.
Why is strengthening your core important?
A strong core is crucial for everything – from preventing injuries to improving performance. It supports your body’s movements and helps you breathe more efficiently. Here’s why core exercises should be a key focus in your training:
It transforms your posture
Are you slouching at your desk or struggling to stand tall?
Core training improves postural stability, making it easier to stay upright throughout the day. A weak core can lead to rounded shoulders and lower back strain, resulting in discomfort and poor movement.
Strengthening your core aligns your spine, reducing strain and improving the way you sit, stand and move.
It powers every lift
Think core work doesn’t matter if you're focused on building bigger arms or legs? You might want to think again. Your core is the foundation for every major lift, from deadlifts to squats and bench presses.
If your core isn’t stable, you’ll struggle to generate force through your body. A strong core supports lifting heavier weights with proper form, boosting your strength gains while protecting your back at the same time.
It supercharges your sports performance
Whether you’re sprinting, jumping or throwing, nearly every athletic movement starts from the core.
Studies show that runners with weak core muscles are more prone to lower back pain due to poor posture. If your core can’t keep you upright, it restricts breathing, limits oxygen intake and reduces endurance.
Core strength is essential in sports like football, tennis and swimming to generate power, improve balance and prevent injury. By adding core exercises to your routine, you'll boost performance and overall movement efficiency.
A solid core doesn’t just make your abs look good – it helps you move, lift and perform better every day. Here are some of the best exercises to keep your core tight and your body in peak performance.
3 core bodyweight exercises to bring the burn
These moves are great for when you’re on the go, or if you’re looking to stack on some core work after a bigger session.
1. Bicycle crunches
Besides targeting upper abs and the obliques, bicycle crunches are great for working your hamstrings and quads too.
How to do it:
Contract your core, drawing in your abdomen to stabilize your spine.
Gently hold your head with your hands. Pull your shoulder blades back, then raise your knees to about a 90-degree angle, lifting your feet off the floor.
Exhale and begin the bicycle pedal motion, bringing one knee toward your armpit while straightening the other leg, keeping both elevated higher than your hips.
Rotate your torso to touch your elbow to the opposite knee as it comes up.
Twist to the other side, drawing the knee toward your armpit and extending the other leg, touching your elbow to the opposite knee.
Aim for 12 to 20 repetitions, completing three sets.
2. Bent knee V-sits
V-sits are great for hitting the rectus abdominis, both internal and external obliques and the hip flexors.
How to do it:
Contract your abdominal muscles and core, then lift your legs to a 45-degree angle with your torso.
Reach your arms straight forward or toward your shins. Maintain a neutral spine and avoid rounding your shoulders.
Continue to breathe deeply throughout the movement.
Hold the V-shaped position for a few seconds. As you progress, gradually increase the hold time.
Slowly return to the starting position while keeping your abs engaged.
Just before your feet reach the floor, pause and hold for a few seconds.
Repeat the movement for several repetitions.
3. Flutter kicks
Flutter kicks will give your lower abs a serious workout, plus a bonus burn for your quads and lower back.
How to do it:
Lie on your back with your arms by your sides or under your hips for added support. Placing your palms under your hips or glutes can increase the difficulty.
Engage your core by drawing your belly button toward your spine.
Raise your head, neck, and shoulders off the mat, keeping your chin tucked in and pressing your lower back into the mat. If you have shoulder pain, keep your head, neck, and shoulders flat on the ground.
Lift your legs slightly off the ground and alternate scissor-kicking them up and down within a small range of motion.
Complete one set by either counting your kicks or performing the exercise for a set time.
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3 core cable machine exercises
Have access to a cable machine? Then you’ve got access to some of the best core moves to work your midsection.
1. Pallof Press
The Pallof press helps you develop better posture and core stability – an especially valuable exercise for sporting performance.
How to do it:
Attach the cable to an anchor point at chest height.
Stand with your feet slightly wider than shoulder-width, and turn 90 degrees away from the cable machine.
Grasp the cable handle with both hands, and press outwards.
Slowly return to the starting position.
Repeat on the other side.
2. Cable kneeling crunch
Similar to the Pallof press, cable crunches help you with standing upright and strengthening core stability. This move also helps with more challenging compound exercises like the deadlift and bench press.
How to do it:
Set the anchor point on the cable machine to its highest setting. Use a tricep rope as the attachment.
Grab the rope as you kneel on the ground in front of the cable machine, bringing it behind your head and over your neck.
Tense your arbs and bow down towards the cable machine. Ensure you’re not pulling down with your arms – your core is supposed to do all the work here.
Slowly release tension in your core as you straighten your back and return to the starting position, then repeat.
3. Cable high-to-low wood chop
Wood chops are a great compound exercise for strengthening the transverse abdominis and obliques. Plus, they improve your functional mobility – picking up an object from a high shelf and placing it on the floor, for example.
How to do it:
Set the anchor point on the cable machine on a high setting. Use a cable handle as the attachment.
Stand with your feet shoulder-width apart and position yourself so the movement will move downwards and across your body – like a tree-chopping motion.
Extend your arms fully and grab the handle with both hands. This is your starting position.
Pull the handle down and diagonally across your body slowly, passing the opposite thigh. Remember to rotate your torso during the movement and keep your arm extended.
Slowly reverse the movement into the starting position, and repeat.
Repeat the entire exercise on the other side.
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3 core dumbbell exercises
Dumbbells add some extra spice to your bodyweight core workouts. Since your body is working harder to remain engaged and support the added weight, you’ll work the stabilizer muscles harder and gain more total body strength.
1. Dumbbell sit-up + press
Time to level up the classic sit-up. The extra weight gives the rectus abdominis a good workout, while the press adds a secondary workout for your shoulders.
How to do it:
Lie down on the mat, holding a dumbbell with your arms extended.
Tense your abs and perform a sit-up, arms still extended.
At the peak of your sit-up, lower the dumbbell to your chest, then press upwards.
Slowly lower your back down to the mat, and repeat.
2. Dumbbell Russian twist
Strap yourself in, because your obliques are going to be on fire after this move.
How to do it:
Activate your core and start in a half sit-up position, holding the dumbbell close to your chest.
While keeping your arms and legs stationary, slowly rotate your torso to the side.
Slowly reverse the motion and perform on the other side.
3. Dumbbell plank drag combo
This coordination combo places extra emphasis on those stabilizer muscles, helping you develop a stronger core overall.
How to do it:
Start in a plank position, with the dumbbell centered with your head.
Lift the dumbbell with your right hand and move it to the right to align with your right shoulder.
Again with your right hand, move the dumbbell forward, still in line with your right shoulder.
Reverse the movement and move the dumbbell backward.
With your left hand, lift the dumbbell and move it to align with your left shoulder.
Again with your left hand, lift the dumbbell and move it forward, still in line with your right shoulder.
Reverse the movement and move the dumbbell backward.
Repeat step 2 onwards.
Short on time? Rev up your ab strength in under 7 minutes daily with Centr’s 28 Days of Core program.
Your core workout FAQs
What are the most effective core exercises?
A strong core does more than sculpt abs – it powers every movement you make. The best core exercises go beyond crunches, hitting deep stabilizers, obliques and lower back muscles.
Planks fire up full-core engagement, dead bugs strengthen deep core muscles and hanging leg raises target the lower abs. Russian twists and cable woodchoppers build rotational strength, while ab rollouts and stir the pot challenge stability. Whether you're training at home or in the gym, combining these moves with dynamic exercises will build real strength, improve posture and boost performance.
How do I strengthen my core?
Building a rock-solid core takes more than just sit-ups. You need a mix of static and dynamic exercises that work every angle of your midsection.
Planks, dead bugs and bird dogs improve core stability, while leg raises, cable woodchoppers and ab rollouts build serious strength. Train your core 2-4 times a week, focusing on quality reps and maintaining good form.
Do core exercises reduce belly fat?
Core workouts strengthen and define your midsection, but they won’t burn belly fat on their own.
Resistance training – including core work – helps build muscle, which boosts metabolism and supports fat loss. If you want to see those abs, focus on overall body fat reduction. Don’t forget, your nutrition plays a key role in burning fat and achieving your goals.
Is a 20 minute core workout enough?
Absolutely – if you train smart. A focused 20-minute session can be all you need to build strength and stability. The key is hitting all areas of your core – front, sides and deep stabilizers.
A solid session could include planks, leg raises, Russian twists and ab rollouts, done in circuits for maximum impact. If you're training core 2-4 times a week alongside full-body strength work, 20 minutes is more than enough to see real progress.
If you’re really short on time, you can rev up your ab strength in under 7 minutes a day – check out Centr’s 28 Days of Core program for more.
What are the big 3 core exercises?
If you want to build a strong, functional core, focus on these three essential moves:
Planks – Strengthens deep core muscles and improves posture.
Dead bugs – Activates the stabilizers and builds coordination.
Hanging leg raises – Fires up lower abs and improves control.
These comprehensive exercises lay the foundation for better movement, stronger lifts and improved functional mobility.
I’m a beginner. How do I get started with core training?
If you’re new to core training, we recommend focusing on building stability before jumping into advanced moves. Planks, dead bugs and bird dogs will help you build a strong base in no time.
Start with 10–15 minutes, 2–3 times a week, and progress by adding resistance or adding more difficult moves to your routine. Remember to keep your movements controlled, engage your core fully and aim for quality over quantity.
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