12 Best Core Exercises for Men & Women (Experts' Picks)

The Russian twist is a core exercise that targets the obliques.

It’s named after wrestlers from the Soviet Union who used the movement to build rotational strength.

Here’s how to perform it:

1. Sit with your feet flexed, heels on the floor, and knees bent before you.
2. Hold your hands to your chest and lean back until you feel your abdominal muscles engage.
3. Add a dumbbell for an extra challenge.
4. Slowly twist your torso from right to left.
5. Throughout the exercise, keep your core tight and remember to breathe deeply.

4. Leg Raise

A leg raise, also known as a leg lift, involves lifting your legs while lying on your back.

This exercise not only strengthens the core but also enhances the mind-body connection, promoting mental focus and stability.

It targets your lower abs and hip flexors. You can add ankle weights or hold a dumbbell between your feet to make it more challenging.

To perform leg raises:

1. Lie flat on your back and lift your legs in the air to a 90-degree angle with your feet together.
2. Keep your arms flat on the ground beside you and your chin tucked in.
3. Keep your core engaged and firm with your back flat on the ground, preventing a hand from being placed underneath it.
4. Slowly lower your legs to just above the floor.
5. Return to the starting position.

“It’s [leg raises] going to help with your hip mobility, which will help with all different areas of your fitness journey, not just strengthening your abs.”

- Emily Jacques, Master Fitness Trainer

The dead bug involves moving the opposite arm and leg towards each other without losing core engagement, creating a challenging stability exercise.

It improves balance, coordination, and stability while engaging your entire body.

How to perform:

1. Lie on your back with your knees bent and your feet flat.
2. Raise your arms so they’re above your chest.
3. Straighten one leg and lower the opposite arm towards the floor while keeping your core engaged and your lower back pressed to the ground.
4. Pause briefly, then return your arm and leg to the starting position.
5. Repeat with the other leg and opposite arm.

6. Bird Dog

The bird dog exercise works the deep core muscles, upper body stabilizers, shoulders, and hip flexors.

The movement resembles a bird dog pointing at its prey, hence the name.

As a personal trainer, I've found that integrating this exercise into specific sports, like swimming or running, can significantly improve athletic performance by enhancing core stability and balance.

Here’s how to perform it: 

1. Get on all fours, with your hands under your shoulders and your knees under your hips.
2. Engage your core muscles and keep your back straight.
3. Extend your right leg behind you and lift it to hip level.
4. Extend your left arm in a straight line until it's at shoulder level.
5. Hold for a few seconds, being careful not to arch your back or let your hips sag.
6. Slowly return to the starting position and repeat the exercise with your left leg and right arm.

The reverse crunch is a core exercise that targets the lower abdominals.

It involves lifting the hips off the ground and bringing the knees toward the chest, focusing on contracting the abs.

To perform a reverse crunch:

1. Begin by lying flat on the floor with your legs bent at a 90-degree angle.
2. Keep your back pressed against the floor as you engage your core and draw your knees slowly towards your face.
3. Lift only your hips and lower back off the floor as you curl.

8. Mountain Climbers

This exercise is named after the climbing motion to scale a steep mountain.

The quick, repetitive movements mimic climbing, building core strength, endurance, and agility.

To perform it:

1. Begin in a plank position with your hands under your shoulders.
2. Contract your core and keep your back straight while lowering your right knee towards your chest.
3. While returning your right leg to its initial position, lift your left knee towards your chest.
4. Keep switching legs continuously.

The side bend works the oblique muscles, which help with twisting and bending movements.

It can be done with weights or a resistance band for added difficulty in your core workout.

Here’s how to perform it:

1. Begin in a side plank with your right hand on the floor under your right shoulder, and your feet staggered or stacked.
2. Tighten your core and glutes, and let your left arm rest at your side.
3. Lower your hips toward the floor, then raise them to complete one repetition.
4. Perform all repetitions on one side before switching to the other side.

10. L-Sits

The L-sits are a challenging isometric exercise that engages the entire body, especially the core and triceps.

They require strength, balance, and flexibility, making them popular among gymnasts and calisthenics enthusiasts.

“It is simple, but it’s also one of the most challenging core exercises there is. For a little comparison, I’ve held a plank for 23 minutes, but my longest L-sit that I have recorded is 45 seconds.”

- Kari Pearce, Fittest Woman of the U.S. (2018)

How to perform an L-sit:

1. Start by sitting on the floor with your legs extended in front of you.
2. Place your hands on the floor, slightly outside your hips, and fingers pointing forward.
3. Press down through your hands and engage your core to lift your legs.
4. Straighten your legs and point your toes so your body forms an “L” shape.
5. Keep your shoulders down and your chest lifted.
6. Hold this position for 10–20 seconds, then lower your legs to the floor.

This exercise was initially designed as a physical therapy exercise and gained popularity as a challenging core exercise that can also engage multiple muscles, including the chest and triceps.

To perform this exercise:

1. Start by kneeling on the ground and positioning the ab roller before you.
2. Grab the handles of the wheel and place your weight on the wheel.
3. Slowly roll the wheel forward with arms extended until you feel your back starting to arch.
4. Pause in this position for a moment.
5. Engage your abdominal muscles to roll the wheel back to the starting position slowly.

Also Read: Best Bench Ab Exercises Workout

12. Scissor Kick

Scissor kicks are a great exercise to target your abs and hip flexors. The scissor-like movement also engages your legs, adding an extra fat burn to your ab workout.

Here’s how to perform them:

1. Lie on your back on a mat with your arms by your sides and palms down.
2. Engage your core by pressing your lower back into the mat and tucking your pelvis.
3. Lift both legs off the ground to about a 45-degree angle and maintain this position throughout the movement.
4. Lower one leg toward the floor while lifting the other to start the “scissoring” motion.
5. Continue the scissoring motion by slowly alternating your legs up and down for the recommended repetitions.

You should train your core because it has numerous benefits, such as improved posture, balance, stability, and reduced risk of injury in daily activities and sports, as shown in studies published by the Strength and Conditioning Journal [1].

Research published by the National Library of Medicine has shown that core training can improve lower back pain, facilitate recovery from injury, and increase running performance [2].

A strong core looks impressive and improves your body’s functionality and health.

Learn More: Best Bodyweight Core Exercises for Stronger Abs

Common Mistakes To Avoid

Here are some common mistakes I often see my clients make when performing any core exercise:

• Holding your breath: It’s important to breathe properly during the workout. Holding your breath can increase your blood pressure and reduce the oxygen your muscles receive, as Breathe studies reveal [3].
• Relying on momentum: Avoid swinging your body or using momentum during the core workout. This can decrease the effectiveness of the exercise and increase the risk of injury.
• Arching your back: Be careful not to do so during exercises like planks and crunches. This can cause strain on your lower back and lead to discomfort or injury, as per the National Institutes of Health research [4].