The Ultimate Guide to 10 Core Exercises: How to Perform Them and the Muscles They Target

A strong core is the foundation of a fit and healthy body. It plays a crucial role in almost every movement you make, from lifting weights to performing daily activities. Whether you're an athlete or just someone looking to improve your overall fitness, these 10 core exercises will help you build a solid core.

1. Hollow Body Hold

How to Perform:

• Lie on your back with your arms extended overhead and legs straight.
• Lift your shoulders and legs off the ground, keeping your lower back pressed into the floor.
• Hold this position, maintaining tension in your core, for as long as possible.

Muscles Worked: Abs, Hip Flexors

2. Bird Dogs

How to Perform:

• Start in a tabletop position with your hands under your shoulders and knees under your hips.
• Extend your right arm forward and your left leg straight back, keeping your body in a straight line.
• Hold for a moment, then return to the starting position and repeat on the opposite side.

Muscles Worked: Lower Back, Glutes, Abs

3. Plank Variations (Side Plank, Plank with Shoulder Taps)

How to Perform:

• Side Plank: Lie on your side with your elbow directly under your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Hold for the desired amount of time, then switch sides.
• Plank with Shoulder Taps: Begin in a high plank position with your hands under your shoulders. Tap your left shoulder with your right hand while maintaining a stable plank. Alternate sides, keeping your hips as still as possible.

Muscles Worked: Abs, Obliques (Side Plank), Glutes (Side Plank)

4. Pallof Press

How to Perform:

• Attach a resistance band to a stable object at chest height.
• Stand with your feet shoulder-width apart, perpendicular to the band.
• Hold the band with both hands at your chest and step away from the anchor point to create tension.
• Press the band straight out in front of you, resisting the rotational force, and then return to the starting position.

Muscles Worked: Abs, Obliques

5. Medicine Ball Slams

How to Perform:

• Stand with your feet shoulder-width apart, holding a medicine ball with both hands.
• Raise the ball overhead, extending your body fully.
• Forcefully slam the ball into the ground, engaging your core and using your entire body.
• Catch the ball on the rebound and repeat.

Muscles Worked: Abs, Glutes, Shoulders

6. Kettlebell Windmills

How to Perform:

• Hold a kettlebell overhead with one arm, feet slightly wider than shoulder-width apart.
• Keeping your arm extended, hinge at your hips and reach your free hand towards the ground.
• Keep your eyes on the kettlebell as you lower your body, then return to the starting position.

Muscles Worked: Obliques, Glutes, Shoulders

7. L-Sits

How to Perform:

• Sit on the floor with your legs extended straight out in front of you and your hands beside your hips.
• Press your hands into the floor and lift your legs and hips off the ground, forming an "L" shape with your body.
• Hold the position for as long as possible.

Muscles Worked: Abs, Hip Flexors, Shoulders

8. Swiss Ball Pass

How to Perform:

• Lie on your back with a Swiss ball between your feet and your arms extended overhead.
• Simultaneously lift your legs and arms, passing the ball from your feet to your hands.
• Lower your arms and legs back to the ground and repeat, passing the ball back to your feet.

Muscles Worked: Abs, Hip Flexors

9. Woodchoppers (Cable or Medicine Ball)

How to Perform:

• Cable Woodchoppers: Set a cable machine to a high position and stand with your feet shoulder-width apart. Grab the handle with both hands and pull it diagonally across your body, rotating your torso. Return to the starting position and repeat, then switch sides.
• Medicine Ball Woodchoppers: Stand with your feet shoulder-width apart, holding a medicine ball with both hands. Lift the ball overhead to one side, then forcefully swing it down diagonally across your body. Repeat on the other side.

Muscles Worked: Obliques, Shoulders, Abs

10. Deadlifts

How to Perform:

• Stand with your feet hip-width apart, with a barbell in front of you.
• Hinge at your hips, bend your knees, and grip the barbell with both hands.
• Lift the bar by extending your hips and knees, keeping your back flat and core engaged.
• Lower the bar back to the ground with control and repeat.

Muscles Worked: Lower Back, Glutes, Core

Incorporating these 10 core exercises into your workout routine will help you build a strong, stable core, improving your overall strength and athleticism. Remember to focus on proper form and gradually increase the intensity as you progress. Whether you're an experienced athlete or just starting out, these exercises will challenge your core and take your fitness to the next level.