Core Exercises
Strengthen your core with exercises that build real stability, not just aesthetics. Our free core library includes planks, crunches, leg raises, Russian twists, and hanging knee raises, each with a video guide and instructions. A strong core improves posture, protects your lower back, transfers power between upper and lower body, and helps reveal defined abs when paired with the right nutrition.
Benefits of Core Training
- Train abs, obliques, and deep stabilizers for a resilient core
- Protect your lower back and improve posture and balance
- Transfer strength between upper and lower body for every lift
- No-equipment and weighted options with free video guides
Barbell Press Sit-up
Barbell Press Sit-up is a core exercise targeting the abs....
Target: Abs
Band Standing Crunch
Band Standing Crunch is a core exercise targeting the abs....
Target: Abs
Weighted Front Plank
Weighted Front Plank is a core exercise targeting the abs....
Target: Abs
Assisted Hanging Knee Raise
Assisted Hanging Knee Raise is a core exercise targeting the abs....
Target: Abs
Bodyweight Incline Side Plank
Bodyweight Incline Side Plank is a core exercise targeting the abs....
Target: Abs
Assisted Prone Rectus Femoris Stretch
Assisted Prone Rectus Femoris Stretch is a core exercise targeting the abs....
Target: Abs
Kettlebell Double Windmill
Kettlebell Double Windmill is a core exercise targeting the abs....
Target: Abs
Band Horizontal Pallof Press
Band Horizontal Pallof Press is a core exercise targeting the abs....
Target: Abs
Assisted Hanging Knee Raise With Throw Down is a core exercise targeting the abs...
Target: Abs
All Core Exercises (20)
Browse the complete list of free core exercises below. Each guide includes an animated GIF demonstration, step-by-step instructions, the target muscle, and the equipment you need — perfect for building your own core workout or adding moves to a custom AI workout plan.
- Barbell Press Sit-upAbs · Barbell · Beginner
- Dumbbell Side BendAbs · Dumbbell · Beginner
- Sledge HammerAbs · Hammer · Beginner
- Band Standing CrunchAbs · Band · Beginner
- Cable Seated CrunchAbs · Cable · Beginner
- Cable Standing LiftAbs · Cable · Beginner
- Bottoms-upAbs · Body Weight · Beginner
- Weighted Front PlankAbs · Weighted · Intermediate
- Assisted Hanging Knee RaiseAbs · Assisted · Intermediate
- Weighted CrunchAbs · Weighted · Intermediate
- Tuck CrunchAbs · Body Weight · Intermediate
- Bodyweight Incline Side PlankAbs · Body Weight · Intermediate
- Assisted Prone Rectus Femoris StretchAbs · Assisted · Intermediate
- Kettlebell Double WindmillAbs · Kettlebell · Intermediate
- Lever Seated CrunchAbs · Leverage Machine · Advanced
- Band Horizontal Pallof PressAbs · Band · Advanced
- Pelvic TiltAbs · Body Weight · Advanced
- Reverse CrunchAbs · Body Weight · Advanced
- Assisted Hanging Knee Raise With Throw DownAbs · Assisted · Advanced
- Full MalteseAbs · Body Weight · Advanced
Core Training FAQ
What is the difference between core and abs?
The abs (rectus abdominis) are just one part of the core. The core also includes the obliques, the deep transverse abdominis, the lower back muscles, and even the glutes and diaphragm. A strong core stabilizes the spine in every lift, not just in crunches.
Do ab exercises burn belly fat?
No — you cannot spot-reduce fat. Ab exercises build the muscle underneath, but visible abs come from lowering overall body fat through a calorie deficit. Train the core 2-4 times per week and manage nutrition; the two together reveal definition.
How often can I train my core?
The core recovers quickly, so 3-4 short sessions per week work well. Mix anti-extension work (planks, dead bugs), anti-rotation work (Pallof presses), and flexion work (crunches, hanging knee raises) instead of doing only crunches.
Are planks better than crunches?
They train different things: planks build isometric stability that transfers to squats, deadlifts, and posture, while crunches actively shorten the abs and build the six-pack muscle. The best core programs include both, plus rotation-resisting movements like the Pallof press.