12 Core-Strengthening Exercises Trainers Love

Gia Calhoun, a Pilates instructor and vice president of Pilates Anytime, points to the forearm plank as one of the best core exercises — and one that just so happens to target the rest of your body, too. Here’s how to do it:

- Place your forearms on the floor with elbows directly underneath shoulders.

- Step your feet back behind you so that your body makes a straight line.

- Lift yourself off the floor and hold a plank for 30 seconds as you engage your abs, arms, legs, and glutes.

- Maintain a flat back. Don’t dip your hips down or push them up.

- To modify, keep your knees on the floor.

Andy Stern, a fitness trainer and VP of talent and programming at Rumble, says this mountain climber variation lights up the obliques and lower abs.

- Start in a high plank with shoulders right above hands.

- Keep your hips parallel to the floor as you drive your right knee in towards your left elbow.

- Return and do the same with the left leg.

- Connect your breath to the exercise. Exhale as you pull the knee in.

- Maintain a slow and steady tempo with a slight pause to really focus on core strength, Stern says.

- You can add speed (without compromising form) for a more cardio-based exercise.

- Aim to mountain climb for 20 to 30 seconds.

Next up on the best-of list is the kettlebell halo. Vanessa Liu, a certified fitness trainer, says this move strengthens the obliques, the rectus abdominus, and improves balance and coordination.

- Stand with feet shoulder-width apart.

- Hold kettlebell by the handle with both hands, turn it upside down.

- Inhale and brace your core.

- Exhale as you maneuver the kettlebell around your head.

- Reverse directions and repeat 10 halos on each side, doing 3 sets total.

Trainer Tatiana Lampa recommends dead bugs — which really do make you look like a dead bug — to work the center of your core and obliques, all without putting any extra stress on your back. “It’s a great exercise for anyone who has low back pain,” she tells Bustle.

- Lie on your back with knees bent, arms reaching up.

- Extend your right leg out straight as you reach your left arm above your head.

- Bring both back to center.

- Extend your left leg and right arm.

- Continue motion for 10 counts on each side for 3 sets.

Lampa says this Pilates-inspired core exercise works the erector spinae and rectus abdominis muscles.

- Start with hands and knees on the floor in tabletop position.

- Extend your right arm as you kick your left leg straight behind you.

- Engage core to remain steady. Maintain a neutral spine the entire time.

- For a challenge, bring your knee in to meet your opposite elbow.

- Switch and repeat on the other side.

- Do 10 reps on each side 3 times.

Russo suggests trying a bridge pose to work the muscles of your lower back.

- Lie on your back, legs hip-distance apart, knees bent.

- With arms down at your sides, push the shoulders into the floor.

- Lift your hips as high as you can without arching your back.

- Hold for 10 seconds.

The single-arm farmer’s walk is an “anti lateral flexion” exercise that calls on your obliques, Lampa says.

- Grab a heavy weight (kettlebell or dumbbell) in one hand.

- Pull your shoulders back and down.

- Make sure the weight doesn’t pull you to the side. (No leaning!) You’ll feel your obliques engage as you work to maintain good posture.

- Walk forward 10 to 12 steps, then turn and come back.

- Repeat on both sides, 3 times.

Lampa says shoulder taps are a great core stabilizing exercise because all the various muscles of your core have to work together to hold you up. It’s tricky, but worth the burn.

- Start off in a high plank, arms straight, hands under shoulders, legs extended back behind you.

- Keep your hips stable as you bring your left hand to tap right shoulder.

- Place left hand back down.

- Bring your right hand to tap left shoulder.

- To modify, move your legs a little further apart.

- Alternate taps for 30 seconds, 3 times.

Have a resistance band handy? Lampa recommends anchoring it at chest height for another anti-rotational exercise that hits the abs and obliques.

- Stand with feet hip-width apart. Anchor will be at your side.

- Hold band in both hands. With arms outstretched, use your core to pull the band across your body.

- Move slowly with control. The goal is to make sure the band doesn’t pull you towards the anchor, Lampa says.

- Return to start.

- Try 10 presses on each side, 3 rounds each.

To work the front of your abs, Russo recommends giving hollow body crunches a try.

- Lie on your back, extend legs out straight and arms out overhead.

- Inhale, curl your shoulders and head up as you lift both legs about 2 inches off the ground.

- Make the body concave or “hollow” as you hold arms and legs up.

- Exhale and lower to the floor.

- To modify, bend your knees.

- Aim for 15 curls.

Yoga and Pilates trainer Kelley Fertitta-Nemiro says the ab tuck is her go-to core strengthening exercise. “It targets the internal and external obliques, the rectus and transverse abdominis muscles, and the hip flexors,” she tells Bustle.

- Start in a seated position on the floor, legs extended out in front of you.

- With palms facing the ground and elbows bent, lean slightly back to engage your core.

- Keep your back tall and shoulders relaxed.

- Bend knees and bring them off the floor. Use the core to keep feet from touching the ground.

- Bring knees to chest, then extend legs using core.

- Keep your back and legs from dropping.

- Pull knees back into your chest.

- Repeat 12 to 15 reps for 3 sets.

Last but not least are side planks, which are one of the best ways to fire up your obliques, says Russo.

- Lie on your side.

- Prop up onto forearm.

- Lift your hips off the floor.

- Hold for 15 seconds.

For a challenge, Russo recommends moving from a side plank to a reverse plank to a side plank on the other side, then moving all the way back around to a high plank.