Most people miss this. Your core isn’t just about getting a six-pack for the beach (although that’s a nice bonus). It’s the powerhouse behind every squat you crush, every deadlift you nail, and even every time you pick up groceries or move around. Your core is literally the center of everything you do. Imagine having a core so solid that your heavy lifts feel easier, your posture improves naturally, and you move through life with more confidence and less back pain. That’s what happens when you train your core the right way—with variety, intention, and exercises that actually work.
What Actually Makes Up Your Core?
Your core is way more than just your six-pack muscles. Sure, the Rectus abdominis (those classic Latin names named according to their location, size, and shape, and action) are part of it, but we’re also working with:
- Obliques – The muscles on the sides of your torso that help you rotate and bend sideways
- Transverse abdominis – Set deep in the abdomen, wrapping around the spine, like a natural weight belt
- Spinal erectors – The muscles that run along your spine and help you stand upright
- Glutes – Yes, your butt is part of your core! They’re crucial for hip stability
- Hip flexors and other stabilizers – The supporting cast that keeps everything moving smoothly
Understanding this is game-changing because it means your core training needs variety. You can’t just plank your way to a bulletproof midsection.
The Foundation: Essential Bracing Exercises
Let’s start with the basics—and trust me, these “basics” will humble you if you’re doing them right.
Plank
The plank is everywhere for a reason. It teaches you how to brace properly, which is fundamental to everything else. But here’s the catch: most people are doing them wrong.
The Setup:
- Stack your elbows directly under your shoulders
- Squeeze your glutes and core like someone’s about to punch you in the stomach
- Keep your back flat—no sagging hips or sticking your butt in the air
- Look down at the floor to keep your neck neutral
Hollow Hold
This gymnastics staple is brutally effective. It looks simple, but your abs will be screaming.
The Setup:
- Lie on your back and press your lower back into the floor (this is non-negotiable)
- Extend your legs straight and lift them a few inches off the ground
- Extend your arms overhead, shoulders lifted off the floor
- Hold this “banana” shape while maintaining that lower back connection to the floor
Side Plank
Time to hit those obliques. The side plank teaches you anti-lateral flexion—a fancy way of saying it keeps you from bending sideways under load.
The Setup:
- Lie on your side, prop yourself up on your forearm
- Stack your feet or stagger them for more stability
- Drive your hips up to create a straight line from head to heels
- Squeeze everything—abs, glutes, obliques
Try: 3 rounds of 40 seconds per side.
Level Up: Dynamic Core Movements
Once you’ve mastered static holds, it’s time to add movement.
Mountain Climbers
These take your plank and add an athletic component. You’re bracing your core while moving your legs—just like you do in real life.
The Setup:
- Start in a high plank (pushup position)
- Keep your shoulders higher than your hips—think athletic stance
- Drive one knee up to your chest like you’re sprinting
- Alternate legs while maintaining that solid plank position
Try: 3 to 4 sets of 30 seconds.
Bird Dog
Don’t let the simple-sounding name fool you. This exercise is all about stability, balance, and keeping your spine neutral while your limbs move.
The Setup:
- Start on all fours with a straight spine
- Slowly extend one arm forward and the opposite leg back
- Move slowly—the point is control, not speed
- Keep your shoulders and hips square to the ground
Try: 3 to 4 sets of 8 reps per side.
Kick Through
This one gets your heart rate up while challenging rotation and balance. Once you find your rhythm, it becomes a serious metabolic workout.
The Setup:
- Start on all fours
- Drop your hip and rotate to one side, kicking your opposite leg through
- As you kick, lift the opposite hand and pull your elbow back
- Flow back and forth with control
Try: 3 rounds of 45 seconds to 1 minute.
Advanced Moves: For When You’re Ready to Dominate
These exercises separate the casual core trainers from the serious athletes.
Hanging Leg Raise
This is the real deal. You’re hanging from a bar, fighting gravity, and curling your entire lower body up. Your abs will be on fire.
The Setup:
- Grab the pull-up bar with a full overhand grip
- Squeeze your shoulder blades, abs, and glutes before you even start
- Bend your knees and curl them up toward your chest
- Your butt should lift and your torso should curl—don’t just swing your legs
Try: 3 sets of 8 to 12 reps
Dragon Flag
Made famous by Rocky Balboa, this move is as impressive as it is effective.
The Setup:
- Lie on a bench and grab behind your head for support
- Lift your entire body up, creating a straight line from shoulders to toes
- Keep only your shoulders on the bench
- Lower with control, fighting gravity the whole way
Try: 3 rounds of 30 seconds (or as long as you can manage!)
L-Sit
If you want to look superhuman, master the L-sit. It’s a gymnastics staple that requires serious core and hip flexor strength.
The Setup:
- Sit on the floor with your legs extended
- Place your hands beside your hips
- Press down to lift your entire body off the ground
- Hold your legs parallel to the floor in an “L” shape
This one takes practice. Work on progressions once or twice a week until you nail it.
Copenhagen Plank
This side plank variation is next-level. You’re elevating one foot on a bench, which cranks up the difficulty significantly.
The Setup:
- Get into a side plank with your top foot on a bench
- Keep your bottom leg off the ground (or on the ground for an easier variation)
- Squeeze your obliques, hips, and abs to maintain a straight line
- For extra credit, add knee drives with the lower leg
Try: 4 sets of 5 to 20-second holds per side.
Loaded Exercises: Adding Weight to Your Core Work
Your abs are muscles just like your biceps or quads. They need progressive overload to grow stronger.
Dumbbell Situp to Overhead Reach
Adding weight to a sit-up transforms it from a basic movement to a serious strength builder.
The Setup:
- Sit on the floor with a dumbbell at your chest, heels planted
- Lie back until your shoulders touch the ground
- Sit up explosively while pressing the dumbbell overhead
- Control the descent back down
Try: 3 to 4 sets of 30 seconds on, 30 seconds off.
Cable Crunch
Resistance bands or cables provide consistent tension throughout the movement, making your abs work harder.
The Setup:
- Attach a band to an anchor point above you
- Kneel down, holding the band at ear level
- Crunch down, bringing your elbows to your knees with a slight rotation
- Hold for a count, then return with control
- Progressively increase the hold time in each set
Try: 3 sets, working up to 5-second holds
Half-Kneeling Kettlebell Windmill
This exercise is a hidden gem. You’re bracing your core, improving shoulder and hip mobility, and adding rotation all at once.
The Setup:
- Start in a half-kneeling position with a wider stance than usual
- Press a kettlebell overhead and lock it out
- Look up at the kettlebell the entire time
- Push your butt back and rotate your chest open as you lower toward the floor
- Keep that weight elevated and stable
Try: 3 sets of 6 to 8 reps per side.
Ab Wheel Rollout
This small tool delivers a massive punch. You’re training anti-extension, which is crucial for protecting your spine under load.
The Setup:
- Start kneeling with the ab wheel in front of you
- Squeeze your shoulder blades, abs, and glutes
- Turn your elbow pits forward to engage your lats
- Roll out as far as you can while keeping your back slightly rounded (don’t arch!)
- Pull yourself back by squeezing your abs and rounding your back
Try: 3 sets of 6 to 10 reps.
Ball Slam
This isn’t just an ab exercise—it’s a full-body power move that happens to crush your core while letting you blow off some steam.
The Setup:
- Pick up a slam ball with a deadlift motion
- Raise it overhead as high as possible, rising onto your toes
- Drive down into your heels, sit back into a squat
- Slam the ball down with authority
Try: 4 rounds of 30 seconds on, 30 seconds off.
Anti-Rotation: The Secret Weapon
One of your core’s most important jobs is resisting unwanted movement. These exercises teach your body to stay stable when forces try to twist you.
Pallof Press
This is the king of anti-rotation exercises. The tension from the band or cable tries to rotate you, and your core fights to keep you stable.
The Setup:
- Attach a resistance band to an anchor at chest height
- Kneel perpendicular to the anchor point
- Hold the band at your chest with both hands
- Press the band straight out in front of you, fighting the rotational pull
- Hold, then return to your chest
Try: 3 sets of 8 reps per side.
Plank Pull
Combine a plank with a pulling motion, and you’ve got a recipe for core destruction—in the best way.
The Setup:
- Get into a forearm plank position with a rope between your arms attached to a sled
- Reach forward with one hand and grab the rope
- Pull the sled toward you while maintaining your plank position
- Keep your hips steady and your torso facing the ground
- Alternate arms or complete full sets per side
Try: 3 sets per arm
Programming Your Core Workouts
Here’s how to actually use these exercises:
Frequency: Train your core 3-4 times per week. You can do dedicated core sessions or add 2-3 exercises to the end of your regular workouts.
Exercise Selection: Pick 3-5 exercises per session. Mix it up:
- 1 bracing exercise (plank variation)
- 1 anti-rotation exercise (Pallof press, plank pull)
- 1 dynamic movement (mountain climbers, kick throughs)
- 1-2 strength or advanced moves (hanging leg raises, ab wheel)
Sets and Reps:
- For holds: 3-4 sets of 30-60 seconds
- For reps: 3-4 sets of 8-12 reps
- For dynamic moves: 3-4 sets of 30-60 seconds
Progression:
- Add time to holds
- Increase reps or sets
- Add weight to loaded exercises
- Progress to more advanced variations
Common Mistakes to Avoid
Mistake #1: Only Training Your Six-Pack Muscles
Your core is more than just your abs. If you’re only doing crunches, you’re missing out on building true core strength.
Mistake #2: Rushing Through Exercises
Slow down! Quality over quantity always wins. Focus on creating maximum tension and maintaining perfect form.
Mistake #3: Neglecting Your Lower Back and Glutes
Your spinal erectors and glutes are part of your core. Bird dogs and exercises that challenge your posterior chain are essential.
Mistake #4: Doing Core Work When You’re Exhausted
If core training is always the last thing you do when you’re dead tired, you’re not going to be able to create the tension and focus needed for real improvement. Consider doing it at the beginning of some workouts.
Mistake #5: Never Adding Load
Your abs need progressive overload just like any other muscle. Don’t be afraid to add weight to your core exercises.
Richard Uzelac’s Abs Training Action Plan
Week 1-2: Build the Foundation
- Plank: 4 x 30-45 seconds
- Bird Dog: 3 x 8 reps per side
- Side Plank: 3 x 30 seconds per side
- Mountain Climbers: 3 x 30 seconds
Week 3-4: Add Variety
- Hollow Hold: 3 x 45 seconds
- Pallof Press: 3 x 8 reps per side
- Dumbbell Situp to Overhead Reach: 3 x 10 reps
- Russian Twist: 3 x 15 reps per side
Week 5-6: Level Up
- Ab Wheel Rollout: 3 x 6-8 reps
- Hanging Leg Raise: 3 x 8 reps
- Cable Crunch: 3 sets, building to 5-second holds
- Kick Through: 3 x 45 seconds
Week 7-8: Master Advanced Moves
- Copenhagen Plank: 3 x 15 seconds per side
- Dragon Flag: 3 x 20 seconds
- Ball Slam: 4 rounds of 30 on/30 off
- Plank Pull: 3 sets per arm
My Takeaway
Building a strong core isn’t about doing a thousand crunches or holding planks until you pass out. It’s about smart, varied training that challenges your entire core musculature—from multiple angles, with different types of resistance, and with progressive difficulty.
The core acts as the central stabilizer for virtually all compound movements in the gym, like deadlifts, squats, and presses, and even for activities outside of the gym. Invest your time in training it properly, and you’ll enjoy reaping what you sow.
Start with the basics, progress gradually, and stay consistent. Your future self will thank you for building that bulletproof core.