Whether you’re pushing a grocery cart or putting on shoes, you use your core to accomplish a lot of everyday activities. It also affects your balance, posture, and stability.

Contrary to popular belief, your core doesn’t just include your abdominal muscles. It also consists of muscles in your back and around your pelvis.

What is the Core?

Your core, or trunk, includes:

• Erector spinae: A group of three back muscles that extend up your trunk. It helps you stand up straight after bending over, as well as bend sideways and rotate your head.
• Rectus abdominis: When you bend forward, you use an abdominal muscle called the rectus abdominis. It’s sometimes called the “six-pack” muscle.
• Obliques: Your internal oblique and external oblique help you rotate or bend your trunk.
• Transverse abdominis: Wraps around the front and side of your trunk, stabilizing your pelvis.
• Multifidus: Supports your spine from your back.

Other muscles that make up your core include:

• Pelvic floor
• Diaphragm
• Glutes
• Muscles that attach to the pelvis (hamstrings, hip flexors, and hip adductors)

Keeping these muscles strong helps stabilize your body, support your spine, and enhance your overall fitness.

Below are the best core-strengthening moves for every fitness level.

Beginner Moves

If you’re new to exercise or if you haven’t exercised in a long time, start with these beginner moves. It may also be a good idea to consult with a personal trainer to talk about the right number of reps and sets for your personal fitness level and goals.

Bridge

This pose activates your glutes to lift your hips, which helps train your core while toning your butt and thighs.

1. Start on your back. Bend your knees and plant your feet on the floor at hip width. Place your hands at your sides, palms down.
2. Tighten your core and glutes.
3. Raise your hips until your knees are in line with your shoulders.
4. Hold for 10 to 30 seconds.
5. Repeat 3 to 5 times.

Crunch

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

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 to 12 reps.

Supine Toe Tap

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

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 to 12 reps.

Intermediate Moves

Once you’re comfortable with the beginner moves, you can move on to these intermediate exercises.

Bird Dog

The bird dog engages both your abdominal and back muscles, so it’s an ideal core-strengthening move. It also challenges your coordination, balance, and stability.

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. Hold a neutral spine without allowing your back to arch as you extend your arm and leg.
3. Pause.
4. Repeat with your left leg and right arm.
5. Start with 1 set of 8 to 12 reps.

Bicycle Crunch

This variation on a regular crunch works your obliques, rectus abdominis, and hips.

1. 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 — be careful not to pull on your neck while you do this move.
2. 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.
3. 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.
4. Continue this pedaling motion for 1 set of 8 to 12 reps.

Advanced Moves

For those looking to push their limits, these advanced exercises will challenge even the most seasoned fitness enthusiasts.

Plank

The plank is a simple but effective core exercise. Holding the plank position strengthens your abdomen, back, and shoulders.

1. Begin in a push-up position, with your weight on your forearms and toes. Your body should form a straight line from your shoulders to your ankles.
2. Tighten your core and hold the position for as long as possible without allowing your hips to sag or rise.
3. Aim to hold for 30 to 60 seconds. Repeat 3 to 5 times.

Bird Dog with Elbow to Knee

This variation of the bird dog adds an extra challenge by incorporating an elbow-to-knee touch.

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 left elbow and right knee together under your body.
4. Return to the extended position.
5. Repeat for 1 set of 8 to 12 reps on each side.

Mountain Climber

Mountain climbers are a full-body exercise that target your core, shoulders, and legs.

1. Start in a push-up position, with your arms straight and your body in a straight line from head to heels.
2. Quickly bring one knee toward your chest, then switch legs like you’re running in place.
3. Continue alternating legs for 30 to 60 seconds.

Turkish Get-Up

The Turkish get-up is a challenging exercise that requires full-body coordination and strength.

1. Lie on your back with your right arm raised toward the ceiling and your right knee bent. Your left arm and leg should be extended on the floor.
2. Keeping your right arm raised, roll onto your left side and prop yourself up on your left elbow.
3. Push up onto your left hand and bring your left leg under your body.
4. Stand up while keeping your right arm raised.
5. Reverse the steps to return to the starting position.
6. Repeat for 1 set of 8 to 12 reps on each side.

Frequently Asked Questions

What is the most effective core exercise?

There is no singular “most effective” core exercise. Planks, crunches, and bridges all help engage and strengthen the core muscles in different ways. The best core exercise for you will depend on your mobility, exercise proficiency, and current muscular deficiencies.

What is the fastest way to build your core?

Regular exercise, adequate rest, and a healthy, nutritious diet will all support core muscle development. Consistency and exercising safely are more important than seeking quick fixes.

How can I tone my core fast?

People often use the term “tone” to mean losing body fat and increasing muscle strength in a singular area through targeted exercises. This is misleading. To “tone” a body area, a person must increase target muscle mass and reduce their overall body fat levels. There is no way to target fat loss to a specific location with targeted exercises.

The Bottom Line

Whether you’re looking to kick-start a regular exercise routine or add an extra push to your existing one, core-strengthening moves are a great starting place.

Talk with your healthcare professional before starting a new exercise routine. If you have a history of back problems, consult a certified personal trainer who can show you how to safely strengthen your core.