07/27/2026
Your core doesn’t need 100 crunches, it needs better exercises!
Start where you are and progress as you get stronger.
These beginner to advanced core exercises will build core strength, stability, and control.
BEGINNER:
1. Bird dogs - 8 each [2s Pause].
2. Dead bugs - 8 reps each.
3. Low plank hold - 30-60 sec.
4. Alternating lying leg raise - 8 reps each.
5. Russian twists - 8 reps each.
ADVANCED:
1. Bear crawl bird dogs - 8 reps each.
2. Weighted dead bugs - 8 reps each.
3. Low plank slides - 10 reps.
4. Lying leg raise - 8 reps [5s Down].
5. Feet elevated Russian twists - 8 reps each.
SAVE this workout and come back to it 2–3x/week!
