20 Best Core Exercises for Strong Abs

Even if you’re a fan of classic core exercises like planks, crunches, and sit-ups, there comes a point where adding more complexity and variety is essential for continued progress. A woman’s core workout must reflect that the core is your body’s central foundation. It sets the stage for all movements, enabling better performance during everything from heavy lifting to endurance sports. The significance of a strong, stable, and agile core cannot be overstated, as it supports various fitness goals and daily activities.

A conditioned core enhances your movement efficiency. As Ellen Thompson, CPT, the head personal trainer at Blink Fitness, states, “If your core is strong, stable, and agile, the rest of your body can achieve numerous and varied fitness goals.” In this article, we’ll dive into effective exercises designed to strengthen your abdominal muscles while adding depth and challenge to your fitness routine.

Meet the Experts

Melissa Kendter, CPT, is a personal trainer at EvolveYou, and Ellen Thompson, CPT, specializes in personal training at Blink Fitness. Michael Hamlin, CSCS, offers expertise in strength and conditioning as the founder of Everflex Fitness.

Why a Strong Core Matters

A strong core allows you to move better, faster, and stronger. Core stability helps maintain proper form, which is essential whether you’re engaged in heavy lifting, carrying groceries, or involved in endurance sports. Melissa Kendter emphasizes, “When you solidify and strengthen your trunk, everything else feels easier.”

Whether you’re seeking an all-in-one effective core workout to incorporate into your weekly regimen or simply searching for fresh ideas to invigorate your abs circuit, you’ve landed in the right spot. Here are 20 core-burning exercises that will push you out of your comfort zone in the best way possible.

Group A Workouts

Time: 20 minutes
Equipment: Mat, Dumbbells, Stability Ball
Good for: Core

Instructions:

Choose two exercises from each group below for a comprehensive core workout—a routine designed by personal trainers to maximize core engagement.

A: Core-Focused Exercises

1. Single-Arm Push Press
   Why it Rocks: This move enhances balance and stability since your core must resist rotation when pressing with one arm.
   How to: Stand with feet hip-width apart, holding a dumbbell in your right hand. Keep your left arm extended for balance. Engage your core, bend your knees slightly, and press the weight overhead while keeping your bicep close to your ear. Return to start and complete 10 reps on each side.

2. Dead Bug
   Why it Rocks: Targets core stabilization and encourages a neutral spine, making it safe for all skill levels.
   How to: Lie on your back with arms extended toward the ceiling and legs bent at 90 degrees. Lower your right leg and left arm toward the floor while maintaining contact with your lower back. Return to the start and switch sides, completing 10 reps.

3. Glute Bridge March
   Why it Rocks: Improves stability and strength in your pelvic and hip areas.
   How to: Lie back with knees bent, feet planted. Engage your core, lift your hips to form a line from knees to shoulders, then lift one knee toward your chest. Alternate legs for 12 reps.

4. Kettlebell Bridge Pullover
   Why it Rocks: Snags strength in the anterior core and glutes, perfect for functional training.
   How to: Lie on your back holding a kettlebell. Raise your hips to form a straight line and lower the kettlebell behind you before returning to starting position. Complete 8 reps.

5. Turkish Get-Up
   Why it Rocks: Offers a full-body exercise that promotes core stability and proper movement patterns.
   How to: Lying on your back with a kettlebell, rise through various positions until standing, then reverse the move. Focus on fluid movement for 4-6 reps on each side.

Group B Workouts

B: Advanced Stability Exercises

6. Side Plank
   Why it Rocks: Strengthens obliques and deep spinal stabilizers without stressing your back.
   How to: Lie on your side, rest your forearm on the floor, and lift your hips off the ground, holding for 30-60 seconds. Switch sides.

7. Stability Ball Rollout
   Why it Rocks: Engages the entire core while promoting shoulder stability.
   How to: Kneel and place your forearms on a stability ball and roll forward to a plank position, holding it for three seconds. Roll back, completing as many controlled reps as you can in 30 seconds.

8. Bear Crawl
   Why it Rocks: Engages the core through movement as you stabilize your spine, hips, and shoulders.
   How to: Start in a tabletop position, lift your knees slightly off the ground, and crawl forward and back for 12 reps.

9. Stability Ball Stir the Pot
   Why it Rocks: Works your abdominals by challenging your balance while maintaining a plank position.
   How to: Place your forearms on a stability ball in a high plank and rotate your forearms in a circular motion for 10 reps in each direction.

10. Inchworm
    Why it Rocks: Establishes full-body strength and flexibility.
    How to: Stand, bend to touch your toes, and walk your hands forward into a plank. Reverse the motion by walking back to your feet. Complete 10 reps.

Group C Workouts

C: Strengthening Functional Movements

11. Unilateral Dumbbell March
    Why it Rocks: Enhances core stability while strengthening grip and overall athleticism.
    How to: Stand straight with a dumbbell in one hand. Lift one leg until your knee is hip height, then switch sides for 10 reps.

12. Leg Lowers
    Why it Rocks: Strengthens the rectus abdominus while improving hip flexibility.
    How to: Lie back and lift your legs to the ceiling, then lower them while keeping your lower back flat. Complete 12 reps.

13. Kettlebell Goblet Squat
    Why it Rocks: The front-loaded weight boosts core engagement during squats.
    How to: Hold a kettlebell by the horns at your chest and squat down as low as you can. Complete 10 reps.

14. Russian Twist
    Why it Rocks: Targets your obliques while enhancing overall core strength.
    How to: Sit with knees bent, lean back slightly, lift your feet, and tap a weight on either side of your hips. Complete 12 reps.

15. Incline Mountain Climbers
    Why it Rocks: Engages abs and obliques while boosting heart rate.
    How to: In a high plank position with hands on an elevated surface, bring one knee towards your chest, alternating legs for 12 reps.

16. Bear Crawl Toe Taps
    Why it Rocks: Combines a bear crawl and toe taps for a full-body workout that engages the core.
    How to: Start in a bear crawl position, reach one arm to tap the opposite foot. Maintain a stable core and repeat for 12 reps.

Conclusion

Incorporating these core exercises not only enhances abdominal strength but also contributes to overall functional fitness. Your core is the central part of your body, supporting your pelvis, spine, and overall movement efficiency. By enriching your workout routine with these various exercises, you’ll ensure that your core remains strong and engaged, paving the way for improved performance in every physical activity you tackle.