As physiotherapists, we understand that a strong core is the foundation of healthy movement, stability, and injury prevention. Whether you’re an athlete, recovering from an injury, or looking to improve everyday functionality, strengthening your core is essential. Because of this, our team of physiotherapists has compiled a list of the best core exercises, suitable for all fitness levels, that engage multiple muscle groups, enhance posture, and build functional strength.

Why Core Strength Matters

Your core consists of more than just your abdominal muscles. It includes the rectus abdominis, obliques, transverse abdominis, erector spinae, glutes, and muscles surrounding the pelvis. Strengthening these muscles helps:

  • Improve balance and stability
  • Reduce the risk of injury, particularly to the lower back
  • Enhance athletic performance
  • Support better posture and spinal alignment

Best Core Exercises for All Levels

We’ve categorised these exercises into beginner, intermediate, and advanced levels to help you find the right challenge for your fitness level.

How to Use Our List

We’d recommend making an exercise program with the exercises listed below. Here’s how to do it:

  1. Look through the list. 
  2. Choose 3-6 exercises that target different muscle groups that you can perform comfortably.
  3. Consult your friendly Benchmark Physiotherapist for them to advise whether these are the right exercises for you.
  4. Repeat the exercise program at least twice a week, ideally 3-4 times per week, or even every day if you aren’t a beginner or if you aren’t currently suffering from an injury. 

Now, let’s dive in.

Beginner

These exercises build foundational strength and are ideal for those new to core training.

Bridge

Bridge
Bridge 2
  • Target Muscles: Glutes, hamstrings, lower back.
  • Lie on your back with knees bent and feet flat on the floor.
  • Engage your core and lift your hips until your body forms a straight line from shoulders to knees.
  • Hold for a few seconds, then lower. Repeat 10-15 times, for 3-4 sets.
    • Make it easier: Hold the bridge for a shorter duration.
    • Make it harder: Perform a single-leg bridge, keeping one leg extended, or place a weight on your lap.

Abdominal Crunch

Abdominal Crunch
  • Target Muscles: Rectus abdominis.
  • Lie on your back with feet flat on the floor and hands across your chest.
  • Engage your core and lift your upper back, keeping your lower back on the floor.
  • Lower slowly and repeat 10-20 times for 3-4 sets.
    • Make it easier: Perform a partial crunch, lifting just your head and shoulders.
    • Make it harder: Add a twist to engage the obliques by rotating toward one side.
Bird Dog
Bird Dog 2
  • Target Muscles: Erector spinae, glutes, shoulders.
  • Start on all fours with hands under shoulders and knees under hips.
  • Extend your right arm and left leg simultaneously while keeping your back stable.
  • Hold for a few seconds, then switch sides. Repeat 5-10 times on each side, perform 3-4 sets.
    • Make it easier: Perform the movement with just one limb at a time.
    • Make it harder: Add an elbow-to-knee touch before extending your arm and leg again.
  • Target Muscles: Transverse abdominis, rectus abdominis.
  • Lie on your back with arms extended upward and knees bent at 90 degrees.
  • Lower one arm and the opposite leg toward the floor while keeping your core engaged.
  • Return to the starting position and switch sides. Repeat 5-10 times on each side, perform 3-4 sets.
    • Make it easier: Move only one limb at a time (just an arm or just a leg).
    • Make it harder: Hold a small weight in your hands for added resistance.

Intermediate

Once you’ve mastered the basics, these exercises will further challenge your core.

Plank

Plank
  • Target Muscles: Transverse abdominis, rectus abdominis, shoulders.
  • Support your body on forearms and toes, keeping your body in a straight line.
  • Engage your core and hold for 20–60 seconds. Repeat 2-4 times per day.
    • Make it easier: Perform the plank with knees on the ground.
    • Make it harder: Lift one leg or arm while maintaining the plank position.

Side Plank

Side Plank
  • Target Muscles: Obliques, transverse abdominis, glutes.
  • Lie on your side and prop yourself up on your forearm.
  • Keep your body in a straight line from head to heels.
  • Hold for 20–45 seconds, then switch sides, repeating 2-3 times on each side.
    • Make it easier: Bend your knees for additional support.
    • Make it harder: Add a hip dip by lowering and lifting your hips while holding the side plank.

Russian Twists

Russian Twists
  • Target Muscles: Obliques, rectus abdominis.
  • Sit with knees bent, lean slightly back, and lift your feet off the ground.
  • Rotate your torso to the right, then to the left, engaging the obliques. Perform 10-20 twists, and repeat for 2-4 sets per day.
    • Make it easier: Keep your feet on the ground.
    • Make it harder: Hold a weight or increase the speed of the twists.

Bicycle Crunches

Bicycle Crunches
  • Target Muscles: Obliques, rectus abdominis.
  • Lie on your back with hands behind your head and knees bent.
  • Bring your right elbow toward your left knee while extending the right leg.
  • Switch sides in a pedalling motion. Perform 10-20 repetitions, for 2-4 sets per day.
    • Make it easier: Perform the motion slowly, focusing on control.
    • Make it harder: Increase the speed while maintaining good form.

Advanced

For those looking for a greater challenge, these movements require more strength, coordination, and endurance.

Plank with Leg Lift

Plank With Leg Lift
  • Target Muscles: Transverse abdominis, glutes, lower back.
  • Assume a standard plank position.
  • Lift one leg off the ground, hold for a few seconds, then switch sides. Perform 2-4 sets per day.
    • Make it easier: Hold a standard plank without lifting your legs.
    • Make it harder: Perform the leg lift while in a forearm plank position.

V-Sit

V Sit
  • Target Muscles: Rectus abdominis, hip flexors.
  • Sit with legs extended and torso upright.
  • Lean back slightly and lift your legs to form a V-shape.
  • Hold the position for a few seconds, engaging your entire core. Hold for 20-30 seconds, and repeat for 3-4 sets.
    • Make it easier: Keep your hands on the floor for support.
    • Make it harder: Perform small flutter kicks while holding the V-shape.

Side Plank with Rotation

Side Plank With Rotation
  • Target Muscles: Obliques, transverse abdominis, shoulders.
  • Start in a side plank position.
  • Rotate your torso and thread your arm underneath your body, then return to the start.
  • Repeat 2-4 times on both sides.
    • Make it easier: Hold the side plank without adding the rotation.
    • Make it harder: Add a small weight to your rotating arm.

Superman Exercise

Superman Exercise
  • Target Muscles: Erector spinae, glutes, shoulders.
  • Lie on your stomach and extend your arms and legs.
  • Lift your arms, chest, and legs simultaneously and hold for 20-40 seconds. Repeat 2-4 times.
    • Make it easier: Lift only your arms or legs, not both.
    • Make it harder: Add a small weight in each hand for additional resistance.

Frequently Asked Questions (FAQs)

You can perform core exercises daily. However, if you are just starting out, or if you have an injury that you are trying to fix, aim to perform core exercises 3–4 times per week, allowing adequate rest and recovery between sessions. Be sure to monitor your body as you start the training program – you should not feel any sharp or debilitating pain when performing these exercises. If you do, cease performing the exercise immediately and contact your physiotherapist

Yes! Strengthening the core, particularly the transverse abdominis and multifidus muscles, can provide better spinal support and help alleviate lower back pain.

With consistency, most people notice improvements in core strength within 4–6 weeks. Increased endurance and stability can be seen even sooner.

Yes, you can train core every day. However, overtraining can lead to fatigue and hinder progress, and if you are just starting out or are suffering a pre-existing injury, we recommend 3–4 sessions per week for safe progress.

Crunches can strain the lower back if performed incorrectly. Engage your core, avoid pulling on your neck, and opt for planks or dead bugs if crunches cause discomfort.

Remember, before beginning any exercises it is important to engage one of the Benchmark Physiotherapists to discuss which exercises are best for you.