11 Core Exercises You Can Do at Home

Core exercises are designed to build strength, definition, and endurance in the core muscles. The core muscle group is made up of the transverse abdominis, rectus abdominis, erector spinae, internal and external obliques, diaphragm, and pelvic floor muscles. Your core provides stabilization and strength to perform a variety of daily movements and strength-training exercises such as deadlifts and bench presses. Core workouts can help you get one step closer to six-pack abs and a strong core.

You don't need a gym to practice these bodyweight core moves. Incorporate some of the best core exercises into your home workout routine.

1. 1. Abdominal crunch: Crunches are one of the best ab exercises for building core strength. Perform crunches by lying face-up with your feet hip-width apart. While keeping your lower back on the floor, lift your upper back and shoulder blades off of the floor. With proper form, this abdominal exercise will target your entire core.
2. 2. High plank: A high plank is a bodyweight exercise that activates muscle groups throughout your entire body—including your core muscles, glutes, quads, hamstrings, and calves. Perform high planks by getting on all fours and placing your hands directly beneath your shoulders. Straighten your legs to lift your knees off of the floor. Keep your neck in a neutral position and your back straight as you hold yourself up on your hands and toes. Hold in the plank position for 30–60 seconds.
3. 3. Bicycle crunch: The bicycle crunch is a bodyweight exercise that activates your core muscles. Get into the starting position by lying flat with your lower back pressing into an exercise mat. With your hands behind your head, lift your shoulder blades off the mat. Raise your knees to a 90-degree angle and alternate extending your legs as if pedaling a bike. Twist your body to touch your elbow to the opposite knee with each pedal motion.
4. 4. Bird dog: A bird dog is a bodyweight core exercise. Perform bird dogs by getting on all fours on an exercise mat, placing your hands under your shoulders and your knees under your hips. While keeping your head and neck in a neutral position, lift one arm in front of you and the opposite leg behind you. Switch sides on the next repetition, lifting your other leg and the opposite arm.
5. 5. Wall squat: To practice wall squats, start in a standing position with your feet shoulder-width apart and back flat against a wall. Lower into a seated position by bending your knees at a 90-degree angle. Keep your lower back firmly against the wall and hold the position for a set length of time.
6. 6. V-up: The V-up is also known as the jackknife sit-up. By activating your rectus abdominis, V-ups allow you to build core strength. Perform V-ups by lying flat on your back, then simultaneously lifting your lower body and upper body into the shape of a V. Reach your right hand to your left foot, and repeat with the opposite side of your body. With proper form, your legs and back should both be at a 45-degree angle from the floor. Variations of the V-up involve holding a free weight like a dumbbell or medicine ball while performing the exercise.
7. 7. Flutter kick: Flutter kicks are a bodyweight cardio exercise and core workout. Perform flutter kicks by lying on your back and lifting your legs off the floor slightly. While bracing your core muscles, alternate lifting one leg and lowering the other for several repetitions. Flutter kicks activate your hip-flexor muscles, lower-back muscles, and quads, while targeting your lower abs.
8. 8. Side plank: Perform side planks by balancing on your side with your right elbow directly under your shoulder, touching the floor with your forearm and the side of your foot. While activating your core muscles, lift your hip until your body forms a straight line. Try straightening your supporting arm, lifting your top leg, or reaching your top hand above you to add an additional challenge for your stabilizer muscles.
9. 9. Superman hold: The superman exercise, also known as the superman hold, is an isometric bodyweight exercise that can improve your back and core strength. Perform superman exercises by lying facedown on an exercise mat with your legs extended and your arms straight in front of your head. Keep your neck in a neutral position as you lift your chest, arms, and legs a couple of inches off the ground. Hold this position for the desired amount of time.
10. 10. Pull-up: A pull-up is an upper-body exercise that works multiple muscle groups. Perform pull-ups by grabbing hold of a pull-up bar and lifting your body up from a dead hang position until the bar is beneath your chin. Unlike chin-ups, which use an underhand grip (palms facing towards you), pull-ups use an overhand grip (palms facing away from you).
11. 11. Lying leg raise: The lying leg raise is a bodyweight exercise that targets your abdominal muscles, particularly the lower abs. With proper form, leg raises work muscle groups throughout your whole body, including the rectus abdominis, hip flexor muscles, hamstrings, and lower back muscles.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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