Let me tell you something that hit me during my workout yesterday.
I was in the middle of a deadlift session, and it reminded me exactly why I'm writing this article for you today. You see, without a strong core, you're leaving so much potential on the table ... not just in the gym, but in everyday life too!
If you're here looking for the best core exercises, then we are absolutely going to get to that. First, let me ask you something.
What's making you want to learn more about core training? Maybe you're chasing those six-pack abs (trust me, I've been there). Maybe you want to get stronger with your compound lifts. Or maybe you're looking to level up your athletic performance...
Whatever brought you here, I'm going to show you exactly what you need to know about building a rock-solid core. Let me tell you... these aren't just random exercises I found on the internet. These are the exact movements I use with my clients who see incredible results.
In This Article You'll Learn:
• Understanding Your Core Muscles
• The Real Benefits of Core Training
• Top Core Exercises (Gym & Home Versions)
• My Proven Core Workout Routine
• How to Maximize Your Results
The Truth About Your Core (It's More Than Just Abs)
When most people think about core training, they immediately picture six-pack abs. The truth is, your core is so much more than that! The muscles that form the "six-pack" are only one portion of your core.
Think about it. Every single day, your core is working overtime. When you roll out of bed in the morning ... when you're carrying groceries ... and even when you're laughing at your buddy's terrible gym jokes ... your core is firing on all cylinders!
Let me break down the core muscles you're actually working with:
1. Transverse Abdominis
This is like your body's natural weight belt that wraps around your midsection and protects everything inside. This is the muscle coaches and trainers are talking about when they say "Brace your core!"
2. Internal & External Obliques
These are your rotation specialists. Your obliques run along the sides of your abdomen. Every time you twist, turn, or bend sideways, these bad boys are putting in work.
3. Rectus Abdominis
Ah, the famous "six-pack" muscles! But they're not just for show. These muscles are crucial for spine stability and proper movement patterns.
4. Erector Spinae
Think of these as your back's support system. They run from your pelvis all the way up to your skull. I've seen a lot of people improve their deadlift by strengthening these muscles!
5. Glutes
Your posterior powerhouse! Strong glutes aren't just for aesthetics. They're absolutely crucial for core stability and power generation.
The Benefits of Core Training
When someone starts seriously training their core (and I mean really training it, not just doing a few crunches), three major things can happen:
1. Posture Improves
You know that guy or gal at the gym who looks confident and strong even before touching a weight? They could have great posture, and chances are, they've got a solid core. The research backs this up too – proper core training can improve posture and reduce back pain (1).
2. Overall Strength Skyrockets
A strong core helps transfer force through your entire body (2). So, when I say you can get stronger in all areas by training your core ... I mean it!
3. Athletic Performance Levels Up
Whether you're into sports or just want to move better in daily life, core strength is your secret weapon. Studies show that a stronger core leads to better balance, jumping ability, and overall athletic performance (3).
The Best Core Exercises That Actually Work
After years of training and coaching, I've tested just about every core exercise out there. But today, I'm going to share the ones that I've personally seen deliver the best results.
Here's the thing, you don't need fancy equipment or complicated movements. These exercises are battle-tested and proven to work!
Here are my top 10 core exercises that I use with my clients every single day:
Planks
1. Lay flat on your stomach with your hands resting under your shoulders.
2. Press yourself up into a push-up position.
3. Flex your quads, glutes, and abs to engage your core muscles.
4. Keep your knees, back, and neck straight from head to heel.
5. Hold this position for a set amount of time, or for as long as you can.
Glute Bridge
1. Lay flat on your back with your knees bent.
2. Drive your heels into the ground and press your hips upward.
3. Hold at the top for at least 3 seconds.
4. Slowly lower your hips back down to reset.
Deadbugs
1. Lay flat on your back with your arms extended out above you as well as your legs. Bend your knees at a 90-degree angle.
2. Slowly lower your right leg and straighten it until it's roughly one inch off the ground.
3. At the same time, slowly lower your left arm backward until it is about one inch off the ground.
4. Return to the starting position and repeat this with your opposite leg and arm. Repeat this for an even number of reps on each side.
Supermans
1. Lay flat on your stomach with your toes pointed out and your arms extended in front of you.
2. Slowly lift your arms and legs off the ground until you feel your lower back muscles contracting.
3. Squeeze your glutes, core, and quads at the same time.
4. Hold this position for at least 3 seconds and then slowly lower back to the starting position. Repeat this for reps.
Russian Twist
1. Sit back in an elevated position with your feet off the ground. Your body should form a V.
2. Quickly twist your torso from side to side, touching each side of the floor as you twist to either side.
3. You can hold a dumbbell, kettlebell, medicine ball, or sandbag if you want to add more resistance.
4. Breathe slowly in your nose and out of your mouth through the entire movement. Make sure to repeat for an even number of reps on each side.
Bear Crawls
1. Get down on all fours.
2. Pressing into the ground with your toes, lift your knees so that they hover off the ground.
3. Walk forward moving your opposite hand and opposite leg at the same time.
4. Keep your hips, back, and neck level through every single step.
5. Bear crawl for a set distance and for multiple sets.
Plank Pull Throughs
1. Begin in a hand plank position with a kettlebell, dumbbell, or sandbag off slightly to one side.
2. Reach under your torso with the hand opposite side of the weight.
3. Grab the weight and pull it to the other side.
4. Keep your hips and shoulders level through the entire movement.
5. Repeat on the other side, doing this for an even amount of reps on both sides.
Farmer Carries
1. Grab a heavy dumbbell or kettlebell in each hand. Brace your core and pull your shoulders back.
2. Keep your shoulders level and core engaged as you walk forward slowly for a set distance.
3. Slowly lower the weight to the ground before repeating this for sets.
Mountain Climbers
1. Begin in a high plank position.
2. Hike your right knee under your chest toward your right arm, keeping your arms fixed in place.
3. Hike your left knee under your chest as you extend your right leg behind you once again.
4. Repeat this at a fluid and consistent pace, alternating hiking either leg to your chest. You'll do this for a set number of reps or period of time.
Bird Dogs
1. Start down on all fours with your toes tucked under your shins.
2. With your core engaged and shoulders retracted, kick back your right heel in a straight line.
3. At the same time, reach forward with your left arm.
4. Your body should form a straight line from your heel to your fingertips.
5. Return to the starting position and repeat this with your opposite leg and arm. Do this for an even number of reps on each side.
A Core Exercise Routine For You To Try
So you're up to speed with what core exercises are. You know the benefits that can come with them. You even know some of the best core exercises that you can do.
Now, here's just one example of a core exercise routine that you can do:
| Exercise | Sets | Reps |
| Glute Bridges | 3 | 12 |
| Dead Bugs | 3 | 6 Each Side |
| Plank Pull Throughs | 3 | 6 Each Side |
| Single Arm Farmer Carries | 3 | 20 Yards Each Side |
Pro Tip: Rest about 60 seconds between sets. If your form starts to break down, take an extra 30 seconds. Quality over quantity every single time!
Making These Exercises Work For You
I'm going to be straight with you. Knowing these exercises is only half the battle. The other half? That's all about proper execution and consistency, with both your exercises and nutrition.
You need to know that you're doing these movements correctly, and approach to your diet that will help you reach your goals. These areas and more are exactly where we can help out!
Here at 1st Phorm, our mission is to help real people earn real and long-term results. In fact, that's why we developed the 1st Phorm App.
The 1st Phorm App simplifies the process of earning results so you can focus on what matters most: putting in the work to reach your goals! Inside the app, you'll get access to every tool and resource you need to be successful...
• Nutrition tracking - Log your food & water to stay on track. The 1st Phorm App is connected to a massive food database to make it easy.
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• Daily activity and step tracking to set goals and encourage a healthier lifestyle.
• Educational live streams 5x a week that cover a wide variety of topics from nutrition to training and supplementation. Equip yourself with the knowledge to earn and maintain your results long-term!
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...and so much more!
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Hundreds of thousands of people have already transformed their lives with the 1st Phorm App. You can too! No matter where you're starting from or how crazy your schedule and lifestyle are ... the 1st Phorm App can help you achieve the results you've always wanted.
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If there's anything we can do to help out in the meantime, don't hesitate to reach out.
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Kim, DeokJu, et al. "Effect of an Exercise Program for Posture Correction on Musculoskeletal Pain." Journal of Physical Therapy Science, vol. 27, no. 6, 2015, pp. 1791-1794.
(2) Shinkle, Justin, et al. "Effect of Core Strength on the Measure of Power in the Extremities." Journal of Strength and Conditioning Research, vol. 26, no. 2, 2012, pp. 373-380.
(3) Rodríguez-Perea, Ángela, et al. "Core Training and Performance: A Systematic Review with Meta-Analysis." Biology of Sport, vol. 40, no. 4, 2023, pp. 975-992.
