Core Exercises

Barbell Press Sit-up

Beginner

Barbell Press Sit-up is a core exercise targeting the abs....

Target: Abs

Dumbbell Side Bend

Beginner

Dumbbell Side Bend is a core exercise targeting the abs....

Target: Abs

Sledge Hammer

Beginner

Sledge Hammer is a core exercise targeting the abs....

Target: Abs

Band Standing Crunch

Beginner

Band Standing Crunch is a core exercise targeting the abs....

Target: Abs

Cable Seated Crunch

Beginner

Cable Seated Crunch is a core exercise targeting the abs....

Target: Abs

Cable Standing Lift

Beginner

Cable Standing Lift is a core exercise targeting the abs....

Target: Abs

Bottoms-up

Beginner

Bottoms-up is a core exercise targeting the abs....

Target: Abs

Weighted Front Plank

Intermediate

Weighted Front Plank is a core exercise targeting the abs....

Target: Abs

Assisted Hanging Knee Raise

Intermediate

Assisted Hanging Knee Raise is a core exercise targeting the abs....

Target: Abs

Weighted Crunch

Intermediate

Weighted Crunch is a core exercise targeting the abs....

Target: Abs

Tuck Crunch

Intermediate

Tuck Crunch is a core exercise targeting the abs....

Target: Abs

Bodyweight Incline Side Plank

Intermediate

Bodyweight Incline Side Plank is a core exercise targeting the abs....

Target: Abs

Assisted Prone Rectus Femoris Stretch

Intermediate

Assisted Prone Rectus Femoris Stretch is a core exercise targeting the abs....

Target: Abs

Kettlebell Double Windmill

Intermediate

Kettlebell Double Windmill is a core exercise targeting the abs....

Target: Abs

Lever Seated Crunch

Advanced

Lever Seated Crunch is a core exercise targeting the abs....

Target: Abs

Band Horizontal Pallof Press

Advanced

Band Horizontal Pallof Press is a core exercise targeting the abs....

Target: Abs

Pelvic Tilt

Advanced

Pelvic Tilt is a core exercise targeting the abs....

Target: Abs

Reverse Crunch

Advanced

Reverse Crunch is a core exercise targeting the abs....

Target: Abs

Assisted Hanging Knee Raise With Throw Down

Advanced

Assisted Hanging Knee Raise With Throw Down is a core exercise targeting the abs...

Target: Abs

Full Maltese

Advanced

Full Maltese is a core exercise targeting the abs....

Target: Abs

Plank

Beginner

An anti-extension hold that teaches the midline to resist the spine sagging, whi...

Target: Abs

Side Plank

Beginner

Loads the obliques and quadratus lumborum in the lateral plane that crunches and...

Target: Abs

Crunch

Beginner

Pure spinal flexion with the hip flexors kept out of it, which is what separates...

Target: Abs

Sit-Up

Beginner

A full trunk flexion movement that brings the hip flexors in alongside the abs, ...

Target: Abs

Benefits of Core Training

Strengthen your core with exercises that build real stability, not just aesthetics. This free core library trains both jobs the midline has to do: spinal flexion through cable, band, weighted, tuck, reverse, and machine crunches plus hanging knee raises, and anti-movement work through front and side planks, the Pallof press, side bends, and the kettlebell windmill. Every guide comes with an animated GIF demonstration and numbered form cues.

Train abs, obliques, and deep stabilizers for a resilient core
Anti-rotation and anti-extension work that directly transfers to heavy lifting
Hanging knee raises load the lower abs harder than any floor exercise
No-equipment and weighted options for home or gym

Core Exercises by Equipment

Train core with the equipment you actually have. Each list below is filtered to one tool, so you can build a session around a pair of dumbbells, a cable stack, a barbell, or nothing at all.

All Core Exercises (175)

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.

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.