10 Core Strength Exercises, From Beginner to Advanced

These core strength exercises are listed in order, from the easiest to the hardest. Start at the top, master each one, then move down the list. Quality beats quantity every time.

Looking for core strength exercises that actually work? This list takes you from beginner to advanced in a sensible order. If you want the theory first, such as bracing, breathing and why the core is mainly about resisting movement, read our guide on how to strengthen your core muscles. This article is the practical exercise list.

How to use this list of core strength exercises

• Pick two or three exercises at your level and do them two or three times a week.
• Aim for 2-3 sets. Use slow, controlled reps or holds of 20-40 seconds.
• Only move to the next exercise when you can do the current one with good form for every rep.
• If your lower back starts to ache or arch, stop and go back a step.

Beginner core exercises

1. Dead bug

How: lie on your back with arms pointing at the ceiling and knees bent at 90 degrees above your hips. Press your lower back gently into the floor. Slowly lower the opposite arm and leg towards the floor, then return and switch sides.

Common mistake: letting the lower back lift off the floor. Only lower as far as you can keep it down.

2. Bird dog

How: on hands and knees, brace your midsection and reach one arm forward and the opposite leg back until both are level with your body. Pause, return, switch.

Common mistake: twisting the hips or lifting the leg too high. Imagine balancing a cup of tea on your lower back.

3. Glute bridge

How: lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees. Hold briefly and lower.

Common mistake: pushing up with the lower back instead of the glutes. Keep your ribs down and stop at a straight line.

Intermediate core exercises

4. Plank

How: forearms on the floor under your shoulders, legs straight, body in one line from head to heels. Brace and squeeze your glutes.

Common mistake: sagging hips or a raised bottom. A solid 30 seconds beats a wobbly two minutes.

5. Side plank

How: lie on your side, forearm under your shoulder, and lift your hips so your body forms a straight line. Start with knees bent if needed.

Common mistake: letting the hips drop or roll backwards. Stack your hips and shoulders.

6. Pallof press

How: stand side-on to a cable or band anchored at chest height. Hold the handle at your chest and press it straight out in front, resisting the pull that tries to twist you. Return slowly.

Common mistake: standing too close so there’s no real tension, or letting the torso rotate.

7. Suitcase carry

How: hold a heavy dumbbell or kettlebell in one hand and walk tall for 20-30 metres. Switch hands.

Common mistake: leaning towards or away from the weight. Stay upright as if nothing was in your hand.

Advanced core exercises

8. Hollow hold

How: lie on your back, press your lower back into the floor, then lift your shoulders, arms and legs slightly so your body forms a shallow banana shape.

Common mistake: lower back peeling off the floor. Bend your knees or bring your arms in to make it easier.

9. Ab-wheel rollout

How: kneel holding an ab wheel under your shoulders. Brace and roll forward slowly as far as you can without your back arching, then pull back to the start.

Common mistake: rolling too far too soon. Start with short rollouts, or roll towards a wall to limit the range.

10. Hanging knee raise

How: hang from a bar with a firm grip and shoulders engaged. Curl your pelvis up and bring your knees towards your chest, then lower under control.

Common mistake: swinging. If you can’t stop the swing, slow down or use a captain’s chair first.

Putting core strength exercises into your week

A simple way to structure it is one exercise from each group: for example, dead bugs, Pallof presses and suitcase carries at the end of a session. Your core also works hard during well-braced squats, deadlifts and rows, which is why our personal training programme combines targeted core work with big compound lifts.

No equipment at home? Dead bugs, bird dogs, glute bridges, planks, side planks and hollow holds need nothing but floor space. Our home workout with no equipment shows how to build a full session around them.

Core strength for desk workers

If you sit most of the day, your hips can get stiff and your glutes less active, and many people notice a tight or achy lower back. Glute bridges, bird dogs and dead bugs are especially useful here. Read more in our guide to desk job lower back pain and posture, and see our exercises for lower back pain if your back is already sore.

See your GP or a physio first if you have current back pain, a hernia, a recent injury or surgery, or you’re pregnant or postnatal. Some of these exercises may need adapting or avoiding until you’ve had advice.

Want this coached 1-to-1? Want your technique checked on every rep? That’s what 1-to-1 coaching is for. Book a free consultation at our Archway studio.

Frequently asked questions

What are the best core strength exercises for beginners?

Dead bugs, bird dogs and glute bridges are a great place to start. They teach you to keep your spine steady while your limbs move, with very little risk.

How often should I do core strength exercises?

Two or three times a week is enough for most people. Pick two or three exercises at your level and focus on slow, controlled reps.

Are planks enough to build core strength?

Planks are useful, but they only train one direction. Add anti-rotation work like Pallof presses and side-bending work like suitcase carries for a well-rounded core.

Can core exercises help lower back pain?

For many people with common back pain, gentle core and glute work helps as part of staying active. Check with your GP or physio first if pain is severe, new or getting worse.

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