Foundational Core Exercises (Great for Everyone)

 

Here are some of the best exercises for building core strength, whether you’re a beginner or advanced—no gym required:

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🔹 Foundational Core Exercises (Great for Everyone)

1. Plank

• Works: Entire core

• Tip: Keep your hips level and don’t let your lower back sag.

2. Dead Bug

• Works: Deep core stabilizers

• Tip: Move slowly and keep your lower back pressed into the floor.

3. Bird-Dog

• Works: Core, glutes, and balance

• Tip: Extend opposite arm and leg fully while keeping your spine neutral.

4. Glute Bridge

• Works: Core and glutes

• Tip: Squeeze your glutes at the top and don’t arch your back.

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🔸 Intermediate to Advanced Core Moves

5. Side Plank (with hip dips or leg raises)

• Works: Obliques and deep core

• Tip: Keep shoulders stacked and body in a straight line.

6. Russian Twists (with or without weight)

• Works: Obliques and rotational strength

• Tip: Keep your chest up and move with control.

7. Leg Raises / Reverse Crunches

• Works: Lower abs

• Tip: Keep your back flat and avoid swinging.

8. Mountain Climbers

• Works: Core + cardio

• Tip: Drive knees toward your chest quickly while keeping your core tight.

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🔥 Bonus: Full-Body Core Movers

9. Hollow Body Hold

• Works: Entire core

• Tip: Keep your lower back glued to the floor.

10. Ab Rollouts (using a wheel or stability ball)

• Works: Advanced core + shoulder stability

• Tip: Don’t go too far out if you’re just starting.

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✅ Tips for Core Training:

• Quality > Quantity (focus on form!)

• Include both static holds and dynamic movements

• Train your core 2–4 times per week

• Combine with compound lifts (squats, push-ups) for best results