The Ultimate List of 100 Core Exercises with PDF

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

High Plank

Russian Twist

V-Ups

Front Plank Leg Lift

Forearm Plank Leg Lift

Roll Out

Hanging Leg Raise

Oblique Crunch

Toes to Bar

Decline Bench Crunch

Side Plank

Boat Pose

Leg Raises

Floor L Sit

Renegade Row

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

For Intermediates

For Advanced Athletes

Related Ab Workout Routines:

The Ultimate 30-Day Ab and Squat Challenge

12-Week Ab Workout Plan for Six-Pack Abs

HIIT Core Workout to Sculpt Your Abs and Oblique

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