Skip the plank, try these 5 moves and feel your core get stronger fast.
For your body, core strength becomes the foundation on which everything else builds. It supports posture, protects the spine, improves balance, and keeps daily movement smooth and confident. When the core stops doing its job well, the body feels stiff, unstable, and less powerful even during simple tasks like walking, carrying groceries, or getting out of a chair.
Static core work often feels productive, but it does not always translate to real strength. The core’s primary focus is to control movement, transfer force, and stabilize the spine while the arms and legs move. Training it through motion, tension, and coordination tends to deliver better results, especially as joints and recovery demand smarter exercise choices.
Bodyweight core training shines here. It allows you to control intensity, reinforce proper positioning, and build strength without loading the spine. These movements also improve coordination between the hips, shoulders, and trunk, helping maintain athletic and resilient performance with age.
The exercises below challenge your core in multiple directions, teach it to brace under movement, and build usable strength that carries over to everyday life. Each one earns its spot because it asks more of your body than holding still ever could.
Dead-bugs
Dead bugs train your core to stabilize your spine while your arms and legs move independently. That skill supports walking, climbing stairs, and lifting objects with control. This exercise reinforces proper breathing and bracing, which helps protect the lower back. It also allows you to scale difficulty without adding impact or strain, making it ideal after 50.
Muscles Trained: Deep abdominals, rectus abdominis, hip flexors, and obliques.
How to Do It:
- Lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees.
- Gently press your lower back into the floor and brace your core.
- Lower your right arm and left leg toward the floor while keeping your trunk stable.
- Pause briefly before returning to the starting position.
- Alternate sides while maintaining steady breathing.
Recommended Sets and Reps: Knock out 3 sets of 8 to 10 reps per side. Rest for 30 to 45 seconds between each set.
Best Variations: Bent-knee dead bugs, heel tap dead bugs, and tempo-controlled dead bugs.
Form Tip: If your lower back lifts off the floor, shorten the range of motion.
Hollow Holds
Hollow holds build full anterior core tension from the shoulders to the hips. This exercise teaches your body to brace as a single unit, supporting posture and spinal control. It also quickly exposes weak links, allowing you to adjust intensity before fatigue sets in. Done well, it creates deep core engagement without excessive spinal movement.
Muscles Trained: Rectus abdominis, transverse abdominis, hip flexors, and shoulder stabilizers.
How to Do It:
- Lie on your back with your arms overhead and legs extended.
- Brace your core and press your lower back into the floor.
- Lift your arms, shoulders, and legs slightly off the ground.
- Hold the position while maintaining steady breathing.
- Relax and reset before the next rep.
Recommended Sets and Reps: Perform 3 to 4 sets of 20 to 40 second holds. Rest for 45 seconds between each set.
Best Variations: Tucked hollow hold, one-leg hollow hold, and hollow body rocks.
Form Tip: Quality matters more than duration. End the set as soon as tension fades.
Bear Crawls
Bear crawls train the core to stabilize while the limbs move under load. This pattern improves coordination, shoulder stability, and hip control simultaneously. It also raises heart rate without impact, providing an additional conditioning benefit. Over time, this movement builds resilient strength that carries over to sports and daily tasks.
Muscles Trained: Entire core, shoulders, glutes, and hip flexors.
How to Do It:
- Start on all fours with your knees hovering just off the floor.
- Brace your core and keep your back flat.
- Move your opposite arm and leg forward together.
- Continue crawling slowly while staying low and controlled.
- Reverse direction or rest when the form starts to slip.
Recommended Sets and Reps: Knock out 3 sets of 20 to 40 seconds. Rest for 60 seconds between each set.
Best Variations: Forward-only bear crawls, backward bear crawls, and lateral bear crawls.
Form Tip: Imagine balancing a glass of water on your back and keeping it steady.
Reverse Crunch
Reverse crunches emphasize lower abdominal control without excessive spinal strain. They teach the pelvis to tilt under control, which supports healthier movement patterns. This exercise also reduces momentum compared to traditional crunches, making it more joint-friendly. Done with intent, it delivers strong core activation with minimal stress.
Muscles Trained: Lower abdominals, hip flexors, and obliques
How to Do It:
- Lie on your back with your knees bent and feet lifted.
- Place your arms by your sides for support.
- Brace your core and lift your hips slightly off the floor.
- Lower slowly while keeping tension through your abs.
- Reset before the next rep.
Recommended Sets and Reps: Perform 3 sets of 10 to 15 reps. Rest for 30 to 45 seconds between each set.
Best Variations: Bent knee reverse crunch, single leg reverse crunch, and slow tempo reverse crunch.
Form Tip: Focus on lifting the hips, not swinging the legs.
Bird-dogs
Bird dogs reinforce spinal stability through controlled limb movement. This exercise improves balance, coordination, and postural control. It also encourages proper breathing patterns that support core engagement. Over time, bird dogs help build confidence in movement and reduce unnecessary tension.
Muscles Trained: Deep core muscles, glutes, lower back stabilizers, and shoulders.
How to Do It:
- Start on all fours with your hands under your shoulders.
- Brace your core and keep your spine neutral.
- Slowly extend your opposite arm and leg.
- Hold briefly before returning to the starting position.
- Alternate sides with control.
Recommended Sets and Reps: Knock out 3 sets of 8 to 10 reps per side. Rest for 30 seconds between each set.
Best Variations: Elevated bird dogs, pause hold bird dogs, and resistance band bird dogs.
Form Tip: Move slowly enough that balance never feels rushed.
Beyond the Basics: The Future of Core Training
The focus on core training is evolving. We’re moving beyond simply “strengthening” the abs to understanding the core as a dynamic system integral to whole-body movement. Several trends are shaping this future.
Neuromuscular Control & Proprioception
Expect to see more emphasis on exercises that challenge the core’s ability to react to unexpected forces. This isn’t just about strength; it’s about control. Think exercises performed on unstable surfaces (like balance boards or BOSU balls) or incorporating reactive drills. A 2023 study in the Journal of Strength and Conditioning Research showed a 15% improvement in balance and core stability in participants using proprioceptive training compared to traditional core exercises.
Integration with Functional Movement
The days of isolating core exercises are numbered. The future lies in integrating core work with movements that mimic real-life activities. This means combining core bracing with squats, lunges, twists, and reaches. This approach, championed by movement specialists like Gray Cook, emphasizes how the core functions within the kinetic chain.
Personalized Core Training with Biometrics
Wearable technology and biometric sensors are poised to revolutionize core training. Devices can now track core muscle activation, spinal alignment, and movement patterns in real-time. This data allows trainers to create highly personalized programs tailored to an individual’s specific needs and weaknesses. Companies like Stabilize are already developing sensors to provide feedback on core engagement during exercises.
The Rise of “Anti-Exercises”
Interestingly, a growing trend involves focusing on what the core shouldn’t do. “Anti-extension,” “anti-rotation,” and “anti-lateral flexion” exercises – like Paloff presses and farmer’s carries – challenge the core to resist unwanted movement. These exercises build incredible stability and resilience.
Core Health and Gut Microbiome Connection
Emerging research suggests a strong link between core strength, posture, and gut health. A healthy gut microbiome can influence inflammation levels, which in turn affects muscle function and recovery. Expect to see more holistic approaches to core training that incorporate nutrition and stress management techniques.
Frequently Asked Questions (FAQ)
- Q: Can I do these exercises if I have back pain?
A: It depends. Consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing back pain. - Q: How often should I train my core?
A: 2-3 times per week is a good starting point. - Q: Is it better to do a lot of reps or focus on holding positions?
A: Both have benefits. Incorporate a mix of dynamic movements and static holds. - Q: What’s the best time of day to do core exercises?
A: Whenever it fits your schedule! Consistency is key.
Pro Tip: Don’t underestimate the power of diaphragmatic breathing. Deep, controlled breaths activate your core muscles and improve stability.
Ready to take your core strength to the next level? Explore our other articles on fitness and wellness for more expert advice. Share your core training journey in the comments below!
