Tired of feeling weak in your core? Dreaming of a midsection that’s both strong and sculpted? You’re not alone.
A robust core isn’t just about looking good; it’s about feeling good, moving better, and living without limitations. Picture this: effortlessly lifting groceries, playing with your kids without back pain, and standing tall with unwavering confidence.
To help you achieve this, we’ve teamed up with leading fitness professionals to curate 20 daily core exercises that deliver real-world results.
These aren’t complicated, time-consuming exercises. They’re practical, effective movements designed to build a lean, powerful core that supports you in every aspect of your life.
20 Killer Core Exercises for Leaner Midsection
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1. Burpees
Burpees are a full-body, high-intensity movement that can leave you gasping for air without moving more than a few inches. This movement can be modified in tons of different ways to accomplish different goals. However, the classic burpee is one of the best fat-burning movements out there.
How to Perform
- Start in standing.
- Place your hands on the ground and quickly jump your legs back so that you are in a push-up position.
- Complete a pushup, then jump your feet forward and stand up to complete the rep.
2. Kettlebell Swings
While this exercise is termed “kettlebell” swings, you can truly use anything heavy to complete this motion. Dumbbells, center mass bells, or even a heavy backpack can get the job done! The kettlebell swing is primarily a lower body movement, but it also incorporates many different core muscles.
How to Perform
- Grasp the kettlebell with one or both hands.
- Contract your glutes forcefully while straightening your knees.
- Allow the kettlebell to rise up in front of you, then guide it back down between your legs.
3. Mountain Climbers
Much like burpees, mountain climbers allow you to get a cardio blast in a very small space. This exercise is great for building explosion and endurance throughout the body.
How to Perform
- Start in a pushup position, with your hands beneath your shoulders and your toes on the floor.
- Quickly, bring your right knee up to your chest, then return it to the starting position.
- As soon as your right foot lands on the ground, repeat on the left side.
- Continue to alternate in this manner throughout the set.
4. Overhead Slams
Explosive, full-body movements are the best way to get your heart pumping. Overhead slams can be performed with a medicine ball, a sledgehammer, or even just your fists. There’s no excuse not to incorporate this great exercise!
Below, I’ll describe the version with a medicine ball.
How to Perform
- Grasp the ball with both hands.
- Lift it over your head, extending your hips backward.
- With as much power as you can generate, throw the ball into the ground.
- Pick it up and repeat.
5. Overhead Alternating Lunges
Alternating lunges are great on their own. But if you grab something heavy, lift it over your head, and perform the movement, you’ll get an even better workout.
How to Perform
- Hold the weight above your head with your arms extended.
- Step your right leg forward and bend your right knee until the left knee comes within a centimeter of the ground.
- Step the left leg forward and repeat on the other side without lowering your arms.
6. Swiss Ball Chest Press
Elevate your chest training with the Swiss ball dumbbell press, a unique exercise that demands both upper body strength and unwavering core stability. This isn’t just about building pecs; it’s about forging an integrated system where your chest, shoulders, triceps, and core work in perfect harmony. The Swiss ball’s unstable surface amplifies the anti-rotational core demand, turning a simple press into a complex stabilization challenge.
How to Perform The Swiss Ball Chest Press
- Position yourself on the Swiss ball, allowing it to cradle your upper back and neck. With dumbbells held at your lower chest, prepare to engage your entire kinetic chain.
- Press the dumbbells upward with controlled power, extending your arms until your hands align directly above your shoulders, wrists stacked over elbows.
- Maintain unwavering core engagement throughout the motion. Then, with deliberate control, lower the weights back to your lower chest, completing a rep that builds both strength and stability.
7. Swiss Ball Crunch
Ditch the mundane floor crunch; it’s time to elevate your core game. The Swiss ball crunch isn’t just a variation – it’s a transformation. By demanding greater stability and extending your range of motion, this exercise unlocks a deeper level of core engagement.
- To conquer this move, position yourself on the ball, ensuring your lower back, upper back, and shoulders are cradled comfortably, knees bent, and feet grounded.
- Choose your arm position: crossed over your chest or gently resting on your thighs. Now, initiate the crunch – a controlled lift, a flexing of the spine, as you peel your shoulders off the ball.
- Visualize drawing your sternum towards your navel, a powerful abdominal squeeze. Pause at the peak, savoring the burn, before a slow, deliberate descent
8. Bosu Side Plank
Ready to test your core’s resilience? The Bosu side plank isn’t your average plank – it’s a dynamic stability challenge that sculpts your obliques, shoulders, and hips while forging an ironclad core.
This exercise isn’t just about holding a position; it’s about mastering balance on an unpredictable surface, demanding peak engagement from your stabilizing muscles.
Conquering the Bosu Side Plank:
- Position your forearm squarely on the dome of the Bosu ball. Extend your legs, stacking your feet along the ball’s edge.
- Now, engage your core and lift your body into a crisp side plank, maintaining a straight line from head to heels.
- Hold, feeling the burn in your obliques and the stability challenge in your hips.
9. Skater Squats
Skating requires significant stability and mobility. Therefore, the skater squat helps to improve these fitness components while burning tons of calories at the same time.
How to Perform
- Stand on one leg.
- Squat down as deeply as you can, then quickly jump to the other leg.
- Repeat this motion in an alternating manner during the set.
10. Squat Jumps
Does it get any simpler than just jumping? No, probably not. But that is not to say that this simple exercise doesn’t work. Dust off your shoes and get to jumping today!
How to Perform
- Squat down as low as you can.
- Quickly explode upward, jumping off of the ground.
- Land softly and repeat.
11. Bosu Ball Squat
Ready to test your limits? The Bosu squat isn’t just another leg day staple; it’s a dynamic challenge that forges powerful quads, hamstrings, and glutes while igniting your core. This unstable surface isn’t just about balance—it’s about building a metabolic furnace. By engaging those major muscle groups, you’ll stoke your metabolism, turning every rep into a calorie-burning powerhouse.
Important Note: This exercise demands a confident stance. If you’re a balance novice, consider mastering stability elsewhere before stepping onto the Bosu.
- Begin by positioning the Bosu with its flat side skyward. Carefully step onto the dome, one foot at a time. (New to the Bosu? Seek guidance from a fitness pro.)
- Once balanced, descend into a controlled squat, keeping your core braced and your movements fluid.
- Pause and return to the starting position. Repeat for the prescribed number of repetitions.
Pro Tip: Widen your stance and fix your gaze on a stationary point for enhanced stability.
12. Medicine Ball Palof Chest Press
Forge a core of steel with the Medicine Ball Palof Press, a dynamic exercise that cultivates exceptional trunk and shoulder stability. Its versatility shines with the option to incorporate resistance bands, adding a unique dimension of balance and strength adaptation.
Executing the Palof Press:
- Choose a medicine ball that provides a challenging resistance while maintaining proper form.
- Grasp the ball with both hands at chest level. Gradually extend your arms forward, pushing the ball until your arms are fully straight.
- Hold this position for a five-second count, focusing on core engagement. Then, slowly bend your arms, returning the ball to your chest. Perform 10-15 repetitions, completing 3-5 sets for optimal core development.”
13. Star Jacks
Star jacks are an advanced form of jumping jacks. This movement is a gym class classic and one that needs to be part of your routine.
How to Perform
- Start in standing.
- Jump up and simultaneously bring your arms overhead and your legs out to the sides.
- Before you land, bring your arms back down to your sides and your legs back to the starting position. Repeat this motion.
14. Plyo Lunges
Lunges are essentially single-leg squats. Adding a plyometric, or explosive, component increases the difficulty significantly.
How to Perform
- Start with your right leg forward and your left leg back.
- Lunge down then explode upward, switching the position of your legs in the air.
- Perform on the other side and continue to switch between legs.
15. Feet On Medicine Ball Push-Up
This isn’t just a push-up; it’s a core integration challenge, a test of your ability to harmonize strength and stability. Honesty check: are you a push-up virtuoso? Can you command balance on an unstable sphere? If not, this is your future goal, not your current workout.
Executing the Ball Push-Up with Precision:
- Choose a stability or medicine ball that allows for controlled movement. Set up in a push-up position, feet on the ball, hands firmly on the ground.
- With deliberate control, lower your chest towards the ground, maintaining a straight line from head to heels.
- At the bottom, powerfully push back up to the starting position. Repeat for 10-12 reps, performing 3-5 sets to integrate your core and upper body strength.”
16. Jump Rope
Have you ever wondered why boxers are in such great shape? One reason is the many hours they devote to jumping rope during training camp. This exercise is incredibly effective for burning fat and increasing endurance.
How to Perform
- Grab your rope with one handle in each hand.
- Turn the rope over your head and jump as it comes near your feet.
- Repeat this motion throughout the set.
17. Dumbbell Burpee
Earlier, we talked about the importance of including burpees in your fat-burning routine. Adding dumbbells to the equation makes this exercise much, much harder.
How to Perform
- Hold one dumbbell in each hand in standing.
- Place the dumbbells on the ground and jump your feet back into a pushup position.
- Perform a pushup then jump your feet forward and stand, swinging the weights above your head at the same time.
18. Clean and Press with Bar
If you have access to a barbell, you need this exercise in your routine. If not, just use kettlebells or dumbbells. No excuses!
How to Perform
- Grasp the bar with both hands while it is on the floor.
- Perform a clean, pulling the bar up to your shoulders.
- Press the bar overhead, then repeat the motion.
19. Snatches with Kettlebell
Snatches are one of the Olympic lifts, which are some of the key exercises for burning fat and building strength.
How to Perform
- Start standing, with the kettlebell on the ground.
- Grasp the handle and, in one motion, power the weight above your head with your arm straight at the top of the motion.
20. Weighted Carry
Weighted carries are one of the best exercises for increasing grip strength and total body endurance. Again, simple is best when it comes to fat-burning exercise!
How to Perform
- Hold two weights, one in each hand, by your sides.
- Walk for a defined distance then set the weights down to complete the rep.
Conclusion
Whether you’re just beginning your fitness journey or seeking to amplify your current routine, prioritizing core-strengthening exercises is a wise and effective choice.
Before embarking on any new exercise program, it’s always prudent to consult with your healthcare provider. If you have a history of back issues, working with a certified personal trainer can provide personalized guidance to ensure you strengthen your core safely and effectively.
