The 10 Best Ab Exercises to Strengthen Your Core

The Pilates curl is also referred to as the C-shape curl; this movement targets the deepest part of your core, the transversus abdominis. “It’s a simple exercise but when done properly it has a profound effect on the strength of your core,” Brandenburg says. “It also helps alleviate back pain.”

1. Start by lying on your back.
2. Bend your knees and place your feet on the ground.
3. Place your hands behind your head with your elbows wide or keep the straight (like shown above).
4. Inhale to prepare, then exhale, and curl forward to lift your head, neck, and shoulders.
5. Chin should move forward, creating a c-shape in the spine.
6. Repeat for 2 sets of 10 focusing on the breath cues.

Planks are a great way to engage multiple areas of your core at once. This hold activates your rectus abdominis, obliques, and transverse abdominis. “Planks are a must if you want a strong core,” says Abdelhamid.

1. Begin in a tabletop position.
2. Bring your shoulders over your wrists.
3. Lift your knees and walk your legs out until they’re straight.
4. Press into your palms and rotate your elbows into the midline of your body.
5. Press into the balls of your feet and pull your rib cage up and in.
6. Hold for 30-60 seconds and then release.
7. Repeat 3 to 5 rounds.

Leg raises are a great exercise for all levels. It strengthens both your transversus and rectus abdominals. “It’s a great exercise for beginners and it also doesn’t take many reps to feel your core working deeply,” Brandenberg says.

1. Start lying on your back with your arms behind your head (shown here) or by your side with palms faced down.
2. Lift both legs up to the ceiling.
3. Keep your legs straight, inhale lower them forward to 45°.
4. Exhale lift your legs back up without using momentum.
5. Repeat slowly for one set of 10

Note: If you begin to arch your back, only lower your legs to the point your back remains grounded.

Modifications:

1. Place your hands underneath your sacrum for support.
2. Make a diamond with your legs by bringing your heels together and opening your knees apart to relax your hamstrings and hip flexors.

V-ups are a powerhouse movement that works the rectus abdominis, external and internal obliques, as well as your lower abs. “This is one of the best overall exercises you can do for your abs,” Abdelhamid says. “They are great for stabilization. If you’re ever in a time crunch these should be your go to option.”

1. Start lying on your back.
2. Extended your legs out long and your arms overhead.
3. Engage your abdominals by pressing your belly button into your lower back.
4. Sit on your tailbone by lifting your legs and arms up to touch at the midline of your body.
5. Hold for a moment.
6. Slowly release back down.
7. Repeat 12 reps 3 times.

Criss-cross is one of Joseph Pilates’ (founder of Pilates) original mat exercises. Like the traditional bicycle crunch
, it similarly targets the obliques. However, the main difference is the emphasis on keeping elbows wide to increase rotation. “Rotation is an important function in our everyday lives,” Brandenburg says and this exercise offers a practical and effective way to target rotational strength.

1. Start in a Pilates curl; hands behind head, elbows wide and legs in tabletop.
2. Extend your left leg to 45° and rotate your left elbow towards your right thigh.
3. Rotate to the opposite elbow and thigh.
   Continue this pattern with your elbows wide, maintaining a curl in the upper body.
4. Repeat for 10 reps (right to left) 3 times.

Russian twists focus on the internal and external obliques, as well as aid in spine strength. “It’s important to strengthen our core in every angle and these help strengthen your overall rotation,” Abdelhamid says. Exercises like this also help to maintain and increase spine health to ensure you have a better quality of life as you age.

1. Start in a seated position with your toes lifted and heels on the floor.
2. Hinge back through your core until your feet begin to float off the floor.
3. Engage your core by drawing your rib cage into the center of your body.
4. Bring your hands to the center of your body.
5. Twist to the right while keeping your elbows wide.
6. Come back to center and twist to the other side.
7. Attempt to keep your hips steady and only move your torso.
8. Repeat 12 reps on each side, 3 times.

The back is a key component in having a holistically strong core, which should be engaged throughout the exercise. Bent over rows also work vital muscles in your posterior chain that when strengthened reduce lower back pain, develop your trapezius, and strengthen your latissimus dorsi. I personally encourage clients to do this exercise because it helps build muscles that support your body from the center and improves your overall posture.

1. Start standing with two weights in your hand.
2. Bring your feet to hips distance.
3. Engage your core and hinge from your hips.
4. Press your glutes back and collar bone forward to create a flat back.
5. Draw your elbows back to your hips and up to the ceiling.
6. Squeeze your shoulder blades together and hold.
7. Release your weight back to their starting position.
8. Repeat 12 reps 3 times.

The superman exercise is another example of how multiple muscle groups are working at once. Not only will this movement help build up and support a strong core, it activates the lower back and glutes. And wen done consistently it reduces lower back pain, can improve posture, and enhance your overall athletic performance. As a trainer and someone who previously had consistent lower back pain, I can attest to the positive benefits of implementing supermans into your workout regimen.

1. Start lying on your stomach.
2. Extend your legs long and reach your hands over head.
3. Face your palms toward each other with your thump up toward the ceiling.
4. Keep your legs and arms straight.
5. Lift your heels and thumps off the ground and toward the ceiling.
6. Your chest and thighs should lift off of the floor.
7. Lower your arms and legs back to the ground.
8. Repeat 10 reps 3 times.

Bridges mainly target the glutes, but the hip extension targets the transversus abdominis as well. When performed consistently this exercise can increase overall core stability, develop glute strength, and enhance your overall fitness performance in activities such as running, deadlifts, and squats.

1. Start lying on your back.
2. Place your feet on the ground.
3. Walk your heels toward you butt until your knees are over your ankles.
4. Press into the balls and heels of both feet.
5. Lift your butt off the ground and press your hips to the ceiling.
6. Pull your chin away from your chest.
7. Slowly lower down to your back.
8. Repeat 12 reps 3 times.

Good mornings activate various muscle groups along your posterior chain while activating and engaging your core. Outside of working major leg muscles it also works the gluteus maximus, erector spinae, and lower back muscles. If you practice this posture with good form consistently you can increase your leg and back strength. I recommend this exercise because it helps improve overall mobility and stability in your body.

1. Start standing with your feet hip distance apart.
2. Place your hands behind your head and keep your elbows wide.
3. Hinge from your hips and press your glutes backward.
   Come to a flat back. Your body should look like an inverted L.
4. Come back to standing.
5. Repeat 12 reps 3 times.