Short answer: The best core exercises train each job your trunk does. Front planks hold the abs against sagging, side planks train the obliques against side bending, bird dogs train the spinal erectors while your limbs move, and hanging leg-hip raises build hip and waist flexion. Together they cover the core work lifters, gymnasts, and climbers rely on.
The old version of this post listed 10 moves. This version keeps it to four that cover the main jobs, each with how-to cues from ExRx, then answers the common questions.
What does the core actually do?
Your trunk muscles mostly resist movement while your arms and legs produce it. In a squat they hold your torso upright; on a bar they keep your body from swinging. The federal Physical Activity Guidelines list the abdomen and back among the major muscle groups adults should strengthen, and note that strengthening the back, abdomen, and legs also improves balance.
How do you do a front plank?
From ExRx:
- Lie face down with forearms on the mat and elbows under your shoulders. Legs together, forefeet on the floor.
- Raise your body until it forms a straight line.
- Hold. The muscles work isometrically.
Easier: knees down, or hands on a bench. Harder: lift one foot, or add weight on the hips. A straight-arm version in push-up position also works.
How do you do a side plank?
From ExRx, the side plank targets the obliques:
- Lie on your side with your forearm under your shoulder, perpendicular to your body.
- Stack your legs and straighten knees and hips.
- Lift your hips until your body is rigid, then hold. Switch sides.
Easier: bend your knees. Harder: straight supporting arm, or add weight on the hip.
How do you do a bird dog?
ExRx lists the spinal erectors as the target:
- Start on all fours, hands and knees slightly apart.
- Reach one arm forward beside your head while you extend the opposite leg behind you.
- Lower and switch sides.
ExRx's key cue: lift deliberately with no jerking.
How do you do a hanging leg-hip raise?
This one is closest to gymnastics and CrossFit bar work. From ExRx:
- Hang from a bar (ab straps optional).
- Raise your legs by bending hips and knees until the hips are fully flexed.
- Keep going by curling your knees toward your shoulders, flexing at the waist.
- Lower under control until you're hanging straight again.
ExRx points out that the abs and obliques only contract dynamically if the waist actually flexes. Without that curl, they work isometrically to stabilize the pelvis while the hip flexors do the lifting. For progressions toward toes-to-bar, see our toes-to-bar grip drills.
Easier: do it lying on a flat or incline surface. Harder: add weight.
Do ab exercises burn belly fat?
No. ExRx calls spot reduction a myth. Core training builds trunk strength, but where you lose fat depends on overall energy balance, not which muscle you train.
How should you program core work?
The Physical Activity Guidelines call for muscle-strengthening activity covering all major muscle groups on 2 or more days a week. A simple setup:
| Exercise | Example dose |
|---|---|
| Front plank | 2 to 3 holds you can keep in a straight line |
| Side plank | 2 to 3 holds per side |
| Bird dog | 2 to 3 sets of slow reps per side |
| Hanging leg-hip raise | 2 to 3 sets, stopping when the waist curl fades |
Add it to the end of a lifting day. Your squat benefits from it; see our barbell squat form guide.
FAQ
What are the best core exercises for lifters?
A balanced set covers each job the trunk does: front planks for the abs, side planks for the obliques, bird dogs for the spinal erectors, and hanging leg-hip raises for hip and waist flexion.
Do ab exercises burn belly fat?
Not specifically. ExRx describes spot reduction, losing fat from one area by training that area, as a myth. Fat loss comes from overall diet and activity.
Do hanging leg raises work the abs?
Mostly the hip flexors, unless you curl your pelvis up. ExRx notes the abs only contract dynamically when the waist actually flexes; otherwise they work isometrically to stabilize.
How often should I train core?
Federal guidelines call for muscle-strengthening work for all major muscle groups, including the abdomen, on 2 or more days a week. Core work fits easily into those sessions.
Next rep
On your next hanging set, film one rep from the side. If your knees come up but your pelvis doesn't curl, that's hip flexor work. Chase the curl.