The Ultimate List of 100 Core Exercises with PDF

List of Core Exercises

Whether you’re a powerlifter who wants to lift as heavy as possible, a bodybuilder who wants to reveal six-pack abs or an athlete who wants to run fast or jump higher, you must bolster your abdominal strength for better performance.

A sturdy core provides stability to the upper body and spine, supports proper posture, prevents discomfort and pain in your lower back, enhances balance and muscle coordination, and improves athletic performance in various sports and activities.

In this article, I’ve shared an ultimate list of core exercises that you can add to your routine. These exercises will allow you to train your abs and obliques from all angles and help you build a sturdy midsection.

Depending on your fitness level, you can save as many exercises as possible from the list below and integrate them into your training program.

List of Core Exercises for All Fitness Levels

Squat and ab challenge

High Plank

Weighted Core

Russian Twist

Weight Plate Ab

V-Ups

Beginner Cardio Workout at Home

Front Plank Leg Lift

Resistance Band Workout Program

Forearm Plank Leg Lift

Barbell Rollout

Roll Out

Hanging L Sit

Hanging Leg Raise

HIIT abs workout

Oblique Crunch

Toes to Bar

Toes to Bar

Abdominal Bench Crunch

Decline Bench Crunch

Side Plank

Side Plank

Boat Pose

Boat Pose

Leg Lifts Iso Hold

Leg Raises

L Sit Bodyweight Tricep Workout

Floor L Sit

Dumbbell Pushup To Renegade Row

Renegade Row

push pull legs kettlebell

Unilateral Side Bend

  1. Kneeling Cable Crunches
    • Exercise Difficulty: Beginner
    • Muscles Worked: Upper Abs
    • Equipment Needed: Cable Pulley
  2. Standing Cable Crunch
    • Exercise Difficulty: Beginner
    • Muscles Worked: Upper Abs
    • Equipment Needed: Cable Pulley
  3. Machine Ab Crunch
    • Exercise Difficulty: Beginner
    • Muscles Worked: Upper Abs
    • Equipment Needed: Abdominal Crunch Machine
  4. Mountain Climber
    • Exercise Difficulty: Beginner
    • Muscles Worked: Lower Abs and Arms
    • Equipment Needed: None
  5. Flutter Kicks
    • Exercise Difficulty: Beginner
    • Muscles Worked: Lower Abs
    • Equipment Needed: None
  6. Bear Crawl
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Abs, Legs, Arms, and Shoulders
    • Equipment Needed: Only Bodyweight
  7. High Knees
    • Exercise Difficulty: Beginner
    • Muscles Worked: Abs and Legs
    • Equipment Needed: None
  8. Reverse Crunches
    • Exercise Difficulty: Beginner
    • Muscles Worked: Lower Abs
    • Equipment Needed: Only Bodyweight
  9. Alternate Heel Tap
    • Exercise Difficulty: Beginner
    • Muscles Worked: Obliques
    • Equipment Needed: None
  10. Straight-arm Partial Sit-up
    • Exercise Difficulty: Beginner
    • Muscles Worked: Upper Abs
    • Equipment Needed: None
  11. Leg Raises
    • Exercise Difficulty: Beginner
    • Muscles Worked: Lower Abs
    • Equipment Needed: None
  12. Cross Body Mountain Climber
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Abs and Oblique
    • Equipment Needed: None
  13. Seated Knee Tucks
    • Exercise Difficulty: Beginner
    • Muscles Worked: Lower Abs
    • Equipment Needed: None
  14. Cat Cow
    • Exercise Difficulty: Beginner
    • Muscles Worked: Abs and Back
    • Equipment Needed: None
  15. Glute Bridge
    • Exercise Difficulty: Beginner
    • Muscles Worked: Abs and Glutes
    • Equipment Needed: None
  16. Plank Shoulder Tap
    • Exercise Difficulty: Beginner
    • Muscles Worked: Arms, Core, and Shoulder
    • Equipment Needed: None
  17. Landmine Oblique Twist
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Abdominals and Shoulder
    • Equipment Needed: Landmine Attachment, Barbell, and Plates
  18. Oblique Crunch
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Obliques
    • Equipment Needed: None
  19. Plank Dumbbell Drag
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Shoulders and Abs
    • Equipment Needed: A Dumbbell
  20. Dumbbell Side Plank
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Obliques and Shoulders
    • Equipment Needed: One Dumbbell
  21. Pallof press
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Abs and Chest
    • Equipment Needed: Cable Pulley
  22. Dumbbell Plank Rotation
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Abdominals
    • Equipment Needed: One Dumbbell
  23. Dumbbell Renegade Row
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Abs, Back, Arms, and Shoulders
    • Equipment Needed: Pair of Dumbbells
  24. Dip/Leg Raise Combo
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Core, Triceps, and Delts
    • Equipment Needed: Dip Stand
  25. Side Plank Hip Dips
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Shoulder and Abs
    • Equipment Needed: None
  26. Barbell Rollout
    • Exercise Difficulty: Advanced
    • Muscles Worked: Shoulder and Abs
    • Equipment Needed: Barbell
  27. Incline Dumbbell Plank Row
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Lats and Abs
    • Equipment Needed: One Dumbbell
  28. Lying Cable Crunches
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Abs
    • Equipment Needed: Cable Pulley
  29. Plank Hip Twist
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Abdominals and Anterior Delts
    • Equipment Needed: None
  30. Weighted Sit-up
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Abs and Shoulders
    • Equipment Needed: Dumbbell/Weight Plate
  31. Hollow Body Hold
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Abs
    • Equipment Needed: None
  32. Abdominal Decline Bench Crunch
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Abs
    • Equipment Needed: Decline
  33. Weighted Plank
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Abs and Shoulder
    • Equipment Needed: Weight Plate
  34. Roll Out
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Core and Delts
    • Equipment Needed: Ab Wheel
  35. Toe Touch Crunch
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Lower Abs
    • Equipment Needed: None
  36.  Dumbbell Leg Raise
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Lower Abs
    • Equipment Needed: One Dumbbell
  37. Reverse Cable Crunches
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Lower Abs
    • Equipment Needed: Cable Pulley
  38. Spiderman Walk
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Full Body
    • Equipment Needed: None
  39. DB Reverse Crunches
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Lower Abdomen
    • Equipment Needed: One Dumbbell
  40. Russian Twist
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Oblique
    • Equipment Needed: None
  41.  Low to High Wood Chop
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Oblique
    • Equipment Needed: Cable Pulley
  42. High to Low Wood Chop
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Oblique
    • Equipment Needed: Cable Pulley
  43. Half-Kneeling DB Low to High Chop
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Oblique
    • Equipment Needed: One Dumbbell
  44. Horizontal Cable Wood Chop
    • Exercise Difficulty: Beginner
    • Muscles Worked: Oblique
    • Equipment Needed: Cable Pulley
  45.  Seated Barbell Torso Twist
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Oblique
    • Equipment Needed: Barbell
  46. Bird Dog
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Lower Back and Abs
    • Equipment Needed: None
  47. Hanging Leg Raise
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Rectus Abdominis
    • Equipment Needed: Pull-up bar
  48. Hanging Knee Raise
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Abdominals
    • Equipment Needed: Pull-up bar
  49. Hanging Side Leg Raises
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Abs and Obliques
    • Equipment Needed: Pull-up bar
  50. Squat To Oblique Twist
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Legs and Abs
    • Equipment Needed: None
  51. Hanging Leg Circles
    • Exercise Difficulty: Advanced
    • Muscles Worked: Entire Core and Arms
    • Equipment Needed: Pull-up bar
  52. Spider Mountain Climber
    • Exercise Difficulty: Advanced
    • Muscles Worked: Obliques and Abs
    • Equipment Needed: None
  53. Plank Jacks
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Abdominals
    • Equipment Needed: None
  54. Pushup to Knee Tap
    • Exercise Difficulty: Advanced
    • Muscles Worked: Chest, Triceps, and Lower Abdomen
    • Equipment Needed: None
  55. Dead Bug Isometric Hold
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Abs
    • Equipment Needed: None
  56. V-Sit Iso Hold
    • Exercise Difficulty: Advanced
    • Muscles Worked: Midsection
    • Equipment Needed: None
  57. Scissor Kicks
    • Exercise Difficulty: Beginner
    • Muscles Worked: Lower Abs
    • Equipment Needed: None
  58. Inchworm
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Full Body
    • Equipment Needed: None
  59. Standing Oblique Twist
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Side Stomach
    • Equipment Needed: None
  60. Butterfly Sit-up
    • Exercise Difficulty: Advanced
    • Muscles Worked: Midsection
    • Equipment Needed: None
  61. Floor Windshield Wiper
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Abs, Hips, and Lower Back
    • Equipment Needed: None
  62. V-ups
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Core
    • Equipment Needed: None
  63. Toes to Bar
    • Exercise Difficulty: Advanced
    • Muscles Worked: Arms and Abs
    • Equipment Needed: Pull-up Bar
  64. Dragon Flag
    • Exercise Difficulty: Advanced
    • Muscles Worked: Full Body
    • Equipment Needed: None
  65. Extended Plank
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Upper Body and Abs
    • Equipment Needed: None
  66. Weighted Hollow Hold
    • Exercise Difficulty: Advanced
    • Muscles Worked: Entire Abs
    • Equipment Needed: Dumbbell/Weight Plates/Medicine Ball
  67. Medicine Ball Mountain Climber
    • Exercise Difficulty: Advanced
    • Muscles Worked: Abs and Shoulders
    • Equipment Needed: Medicine Ball
  68. Hanging Windshield Wiper
    • Exercise Difficulty: Advanced
    • Muscles Worked: Core, Lower Back, and Upper Body
    • Equipment Needed: Pull-up Bar
  69. Forearm Plank Leg Lift
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Delts and Abdominals
    • Equipment Needed: None
  70. Hanging Knee to Elbow
    • Exercise Difficulty: Advanced
    • Muscles Worked: Abs and Arms
    • Equipment Needed: Pull-up Bar
  71. Weighted Leg Raises
    • Exercise Difficulty: Advanced
    • Muscles Worked: Abs and Arms
    • Equipment Needed: Pull-up Bar
  72. Dumbbell Rollout
    • Exercise Difficulty: Advanced
    • Muscles Worked: Abs and Upper Body
    • Equipment Needed: Dumbbells
  73. Glute Bridge March
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Glutes and Abs
    • Equipment Needed: None
  74. Break Dancer
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Abs and Torso
    • Equipment Needed: None
  75. Sliding Knee Tuck
    • Exercise Difficulty: Advanced
    • Muscles Worked: Abs and Shoulder
    • Equipment Needed: Slider
  76. Cross Knee Mountain Climber
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Ab and Oblique
    • Equipment Needed: None
  77. Stability Ball Rollout
    • Exercise Difficulty: Advanced
    • Muscles Worked: Abs and Upper Body
    • Equipment Needed: Swiss Ball
  78. Single-Leg Tuck-up
    • Exercise Difficulty: Advanced
    • Muscles Worked: Lower Abs
    • Equipment Needed: None
  79. Cable Tuck Crunch
    • Exercise Difficulty: Advanced
    • Muscles Worked: Abdominals
    • Equipment Needed: Cable Pulley
  80. Knee to outside elbow Mt. Climber
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Obliques
    • Equipment Needed: None
  81. Plank to Squat Jump
    • Exercise Difficulty: Advanced
    • Muscles Worked: Total Body
    • Equipment Needed: None
  82. Grappler Puhsups
    • Exercise Difficulty: Advanced
    • Muscles Worked: Chest, Shoulder, Triceps, and Abs
    • Equipment Needed: None
  83. Band Resisted Mountain Climbing
    • Exercise Difficulty: Advanced
    • Muscles Worked: Total Core
    • Equipment Needed: Resistance Bands
  84. Side Plank Band Pull
    • Exercise Difficulty: Advanced
    • Muscles Worked: Back and Abs
    • Equipment Needed: Resistance Bands
  85. Swiss Ball Crunches
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Abdominals
    • Equipment Needed: Gym Ball
  86. Swiss Ball Knee Tuck
    • Exercise Difficulty: Advanced
    • Muscles Worked: Abs and Arms
    • Equipment Needed: Anti-Burst Exercise Ball
  87. Swiss Ball Roll Out
    • Exercise Difficulty: Advanced
    • Muscles Worked: Shoulders, Arms, and Abs
    • Equipment Needed: Stability Ball
  88. Swiss Ball Superman Pike
    • Exercise Difficulty: Advanced
    • Muscles Worked: Shoulders, Arms, and Abs
    • Equipment Needed: Gym Ball
  89. Kneeling Cable Oblique Crunches
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Abdominals
    • Equipment Needed: Cable Pulley
  90. Jumping Knee Tuck
    • Exercise Difficulty: Advanced
    • Muscles Worked: Full Body
    • Equipment Needed: None
  91. Jackknife Sit-Up
    • Exercise Difficulty: Advanced
    • Muscles Worked: Entire Core
    • Equipment Needed: None
  92. High to Low Boat
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Abs
    • Equipment Needed: None
  93. Side Plank Leg Lifts
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Shoulders and Obliques
    • Equipment Needed: None
  94. Overhead Weight Carry Walk
    • Exercise Difficulty: Advanced
    • Muscles Worked: Arms, Shoulder, and Abs
    • Equipment Needed: Barbell/Dumbbell
  95. Sit Outs
    • Exercise Difficulty: Advanced
    • Muscles Worked: Upper Body and Abs
    • Equipment Needed: None
  96. Kettlebell Swings
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Shoulders and Abs
    • Equipment Needed: Kettlebells
  97. Decline Bench Russian Twist
    • Exercise Difficulty: Advanced
    • Muscles Worked: Abdominals
    • Equipment Needed: Decline Bench
  98. Hanging L-Sit
    • Exercise Difficulty: Advanced
    • Muscles Worked: Arms and Lower Abs
    • Equipment Needed: Pull-up Bar
  99. Star Plank
    • Exercise Difficulty: Intermediate
    • Muscles Worked: Core and Arms
    • Equipment Needed: None
  100. Straight-Leg Barbell Situp
    • Exercise Difficulty: Advanced
    • Muscles Worked: Abs, Arms, and Shoulders
    • Equipment Needed: Barbell

How to Design a Core Workout Routine Using The Above Exercises?

You can pair ab and oblique exercises with any muscle groups, including the chest, arms, legs, and core, or you can make a separate core workout routine.

While designing a core workout plan, you must include a variety of exercises that reinforce your abdominal muscles from all angles and help build a defined and sturdy core.

I’ve designed a weekly routine, for example.

Instructions:

  • Total rounds: Aim for three to five rounds.
  • Rest between rounds: 2-3 minutes
  • Intensity: Moderate

For Beginners

Day 1Day 2
15-sec High Knees10-sec Sprinter High Knees
10 Hanging Knee Raises10 H2L Cable Wood Chop
15 Kneeling Cable Crunches15-sec Flutter Kicks
15-sec Mountain Climber10 Straight-arm Partial Sit-ups
20 Alternating Heel Taps15 Seated Knee Tucks
30-sec Forearm Plank15-sec Side Plank/side

For Intermediates

MondayWednesdayFriday
15-sec High Knees30-sec Bear Crawl20 Cable Crunches
15 Kneeling Cable Crunches12 Landmine Oblique Twist10 Abdominal Bench Crunch
15-sec Crossbody Mt. Climber12 Plank Dumbbell Drag10 Reverse Cable Crunches
10 Hanging Knee Raises10 Hanging Leg Raises12 Russian Twists
10 Dip/Leg Raise Combo10 Pallof press20-sec Spider Mt. Climber
5 Ab Wheel Roll Out20 Side Plank Hip Dips10 H2L Cable Wood Chop
1-min Forearm Plank5 Ab Wheel Rollout15-sec Scissor Kicks

For Advanced Athletes

MondayWednesdayFriday
20 Kettlebell Swings10 Jumping Knee Tucks10 Hanging Knee to Elbow
15 Kneeling Cable Crunches10 Jackknife Sit-Ups10 Cable Tuck Crunches
15-sec Crossbody Mt. Climber12 Plank Dumbbell Drag10 Reverse Cable Crunches
15 Hanging Knee Raises10 Hanging Leg Raises12 Spider Mt. Climber
10 Straight-Leg Barbell Situps10 Pallof press20-sec Toes to Bar
10 Plank Jacks20 Side Plank Hip Dips10 H2L Cable Wood Chop
15-sec Hanging L-Sit5 Ab Wheel Rollout5 Dragon Flags

Related Ab Workout Routines:

How Often Should You Perform Core Exercises?

You can train your core as many times as you like, depending on your goal. For example, if you want to bolster your abdominal strength and reveal six-pack abs, you must train your midsection three to four times weekly. However, if your goal is to maintain your abs strength and appearance, training twice a week is fine.

Download The Printable Core Exercises List PDF

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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