Core strengthening exercises changed everything for me—there was a time I thought crunches and random ab routines were enough to build core strength. Turns out, I was missing the bigger picture. Core strengthening exercises aren’t just about aesthetics—they’re the foundation of how we move, lift, sit, and even breathe. It’s not just about the abs; it’s about stability, balance, and long-term strength.

Whether you’re doing this for fitness, pain prevention, or just to move better through life, these core strengthening exercises have helped me feel more in control of my body—and less prone to random back aches or poor posture.

1. The Front Plank: Your Stability Starter

Let’s kick things off with a classic: the front plank. I’ll never forget the first time I tried one—I was trembling all over, counting every second. But here’s the thing: it’s supposed to be tough. Over time, this move became one of my go-to tests for both mental grit and physical strength.

To do it right, start in a push-up position with your feet together and hands just a bit wider than your shoulders. From there, engage your abs, squeeze your glutes, and focus on keeping your entire body aligned in a straight line—from your head all the way to your heels. It’s tempting to let your hips dip or lift up, but staying steady is key. Begin by holding the position for 30 seconds, and gradually work your way up to a full minute or longer.

Here’s a game-changing tip that helped me feel the difference: imagine pulling your belly button toward your spine. That subtle cue wakes up your deep core muscles in a way that simple bracing just doesn’t.

2. Side Plank: Obliques on Fire

Side planks were a real eye-opener for me. For the longest time, I overlooked my side body—until I realized just how crucial the obliques are for overall strength and balance. When I finally started doing side planks consistently, it was humbling to feel how weak those muscles were. But the good news? They responded quickly once I gave them attention.

To get started, lie on your side and prop yourself up on your forearm. Your feet can be stacked one on top of the other, or staggered for extra support. From there, lift your hips off the floor and form a straight line from head to toe. Engage your core and hold the position for 30 seconds on each side, focusing on keeping your body lifted and aligned.

If you’re up for a challenge, try lifting your top leg or pulsing your hips slightly—it takes the intensity up a notch. Just remember not to let your lower back sag. Every rep should feel intentional, like you’re lifting with purpose rather than just holding on.

3. Ball Exchange: Total Core Coordination

The ball exchange was one of those exercises that caught me off guard—in the best way. At first glance, it looks simple enough, but once you get into it, the coordination challenge kicks in and suddenly your abs are working overtime. It almost feels like a choreographed routine for your core, and that’s exactly what makes it so effective.

To do it, lie flat on your back with your arms extended overhead, holding a medicine ball. Simultaneously lift your legs and arms to meet in the center of your body, then pass the ball from your hands to your feet. Carefully lower both your arms and legs back down without letting them touch the floor, and repeat the motion by passing the ball back the other way.

The key to making this move work is slow, controlled movement. I learned quickly that rushing through reps only engages momentum—not muscle. When you slow it down and focus on precision, you’ll really feel your entire core light up.

4. Sit-Up with a Twist: Abs + Obliques Combo

The sit-up with a twist is one of my favorite upgrades to a classic move. Standard sit-ups do the job, but adding a twist takes things to the next level. That little bit of rotation wakes up your obliques and forces your entire core to stay engaged throughout the movement. It’s like giving your abs and side body a double challenge in one clean motion.

To do it, start in a regular sit-up position with your knees bent and your hands gently placed behind your head. As you rise up, rotate your torso so your left elbow moves toward your right knee. Lower yourself back down with control, and then repeat on the other side, bringing your right elbow toward your left knee.

One important note—don’t pull on your neck. I made that mistake early on and ended up with soreness in all the wrong places. Let your core do the work and keep the movement smooth and intentional. That’s where the real strength builds.

5. Single-Leg Hip Raise: Glutes + Core in Sync

Single-leg hip raises surprised me the first time I tried them. I thought it would be all about the core—but my glutes were absolutely fired up. It’s one of those deceptively simple moves that demands a lot more than it looks like, and that’s exactly why it works so well.

Start by lying on your back with your knees bent and your feet flat on the floor. From there, push through your heels to lift your hips into a bridge position. Once you’re stable, extend one leg straight out while keeping your hips lifted and level. Hold for a moment, then lower back down and switch legs.

To really feel the burn in the right places, press firmly into the heel of your grounded foot. That little cue helps activate your glutes and hamstrings, keeping your form tight and your lower back protected. It’s all about control, and when done right, this move creates perfect harmony between your core and lower body.

6. Russian Twist with Medicine Ball: Rotational Power

The Russian twist with a medicine ball quickly became a staple in my routine once I learned the magic wasn’t in speed—it was in control. I used to rush through it, thinking faster meant better. But the moment I slowed it down and focused on form, I started feeling it exactly where I should—in the deep core and obliques.

To do it right, sit on the floor with your knees bent and lean back just enough to engage your core. Hold a medicine ball (or even a weight plate) in front of you with both hands. Keeping your spine straight and chest lifted, twist your torso to one side, then to the other, moving with intention instead of momentum.

Here’s a subtle but powerful tip: exhale as you twist. That mindful breathing not only helps you stay focused, but it also activates your core muscles more deeply. The Russian twist might look simple, but when done right, it delivers serious rotational strength.

7. Mountain Climbers: Cardio Meets Core

Mountain climbers are my go-to when I want to fire up my core and get my heart rate up at the same time. They’re fast-paced, energizing, and sneak in a solid dose of cardio while targeting those deep core muscles. What I love most is how they combine strength and endurance in one fluid, rhythmic movement.

Start in a strong plank position—hands under your shoulders, back flat, and core braced. From there, drive one knee up toward your chest, then quickly switch to the other leg, like you’re running in place in a horizontal position. The key is to keep your hips low and your body aligned throughout the movement.

It’s tempting to bounce or let your hips rise as you speed up, but smooth and steady is what really counts. When you focus on form and control, mountain climbers turn into a powerful full-body exercise that leaves you stronger—and a little breathless in the best way.

Key Takeaways

Core strengthening exercises are more than a gym trend—they’re a lifestyle foundation. From improving posture to protecting your lower back and making everyday movements easier, these exercises have changed the way I train and live.

Start slow. Listen to your body. And remember: every second you hold a plank or twist with intention builds more than muscle—it builds resilience.

Start today. Strengthen your centre. You’ve got this.