Best Core Exercises for Overall Strength and Muscle Building in 2024

Overview

I’ve always been a fitness enthusiast, but I must admit, I used to be part of the crowd that solely focused on ab exercises like crunches and sit-ups in pursuit of that coveted six-pack. Little did I know, I was missing out on the real deal – functional core exercises that build true core strength and stability.

It wasn’t until I came across this incredible article by Body Building Reviews that my perspective shifted entirely. Let me walk you through my eye-opening experience and share the wealth of knowledge I gained.

The Anatomy of the Muscle in Core Exercises

More Than Meets the Eye

One of the first things that struck me was the in-depth explanation of the core’s anatomy. I had always thought the rectus abdominis (the “six-pack” muscle) was the only game in town.

A labeled diagram of the core muscles of a human in anatomical position.

However, I learned that there are several other crucial muscles that make up the core, such as the transverse abdominis^[1], and external and internal obliques, each playing a vital role in stabilizing the spine, protecting internal organs, and enabling proper movement.

Function Over Form

The True Essence of Core Training

I discovered the fundamental difference between ab exercises/dumbbell ab workout and functional core training as we go deeper into the article. While ab exercises primarily target the rectus abdominis for aesthetic purposes, functional core training aims to strengthen the entire core musculature, enhancing overall stability^[2], balance, and injury prevention.

The article backed this up with compelling research, highlighting how core stability can significantly reduce the risk of lower extremity injuries, including ACL tears, and improve proprioception, balance, and muscle thickness.

It was a wake-up call for me, realizing that core training isn’t just about looking good but about optimizing overall performance and well-being.

The Best Functional Core Exercises

A Comprehensive Guide But the real gem of this article was the comprehensive list of functional core exercises it provided. From isometric holds like the hollow hold and plank variations to dynamic movements like the tuck-up, v-up, and bird dog, each exercise was meticulously explained, complete with step-by-step instructions and visuals.

We were particularly impressed by the inclusion of exercises like the farmer’s walk and back extensions, which target the core and engage other muscle groups, promoting full-body functional strength and stability.

Hollow Hold

Overview: The hollow hold is an isometric core exercise^[3] that targets the transverse abdominis.

Hollow Body Hold (Video Credit: Testosterone Nation YouTube Channel)

How to Do It:

• Lie on your back with legs together and feet a few inches off the floor.
• Extend arms overhead with biceps next to ears.
• Hold this hollow body position.

Pro Tips: Really focus on keeping your lower back flat to the floor and drawing your navel in towards your spine.

Sets and Reps: Hold for 30-60 seconds for 3-5 sets.

Benefits: Effectively activates the deep core muscles, and builds isometric core strength and stability.

Hollow Rock

Overview: A dynamic variation of the hollow hold that challenges balance and control.

How to do a Hollow Rock by Wodstar (Video Credit: Wodstar YouTube Channel)

How to Do It:

• Get into a hollow hold position.
• Rock back and forth, keeping feet and hands off the floor.

Pro Tips: Keep your body rigid and use your core to control the rocking motion.

Sets and Reps: 10-15 reps for 3 sets.

Benefits: Engages the entire core musculature while improving stability and balance.

Tuck-Up

Overview: A full-body core exercise mimicking a V-up with knees tucked in.

Tuck-Up (Video Credit:PRsAllDay YouTube Channel)

How to Do It:

• Lying face up, extend arms and legs.
• Simultaneously raise upper body and tuck knees in towards the chest.
• Reach arms towards heels at the top.

Pro Tips: Keep movements controlled and avoid using momentum.

Sets and Reps: 10-15 reps for 3 sets.

Benefits: Works the abs, hip flexors, glutes, and erectors for total core activation.

V-Up

Overview: A more advanced version of the tuck-up with extended legs.

Exercise Tutorial – V-Up (Video Credit: XHIT Daily YouTube Channel)

How to Do It:

• Lie face up with arms and legs extended.
• Raise upper body and legs up to form a “V” shape, trying to touch toes.

Pro Tips: Engage your lats to assist with the movement.

Sets and Reps: 8-12 reps for 3 sets.

Benefits: Increases core activation and difficulty by keeping limbs straight.

Tuck Hold from Bar

Overview: An isometric hanging core exercise.

Tuck Hang (Hanging Tuck Hold) (Video Credit: NCFIT YouTube Channel)

How to Do It:

• Hang from a pull-up bar with an overhand grip.
• Raise knees towards the chest and hold.

Pro Tips: Don’t let your body swing – keep it rigid with a hollow body position.

Sets and Reps: Hold for 30-60 seconds for 3 sets.

Benefits: Builds grip, core, and lat strength simultaneously.

L-Sit Hold from Bar

Overview: An extremely challenging isometric hang working the entire body.

L Sit on Bar (Video Credit: TrainFTW YouTube Channel)

How to Do It:

• Hang from a bar and lift your legs out to form an “L” shape.
• Hold the position.

Pro Tips: Use parallettes or rings for easier progression if needed.

Sets and Reps: Hold for 10-30 seconds for 3-5 sets.

Benefits: Builds tremendous core strength and full body tension.

Plank Variations

Overview: Static and dynamic plank exercises to build anti-extension core strength.

25 Types of Plank (Video Credit: Jordan Yeoh Fitness YouTube Channel)

How to Do It:

• Get in a forearm or straight-arm plank position.
• Hold or perform plank variations like plank reaches.

Pro Tips: Keep a rigid plank position, don’t let hips sag or pike up.

Sets and Reps: Hold for 30-60sec or do 10-20 reps of variations for 3 sets.

Benefits: Improves core stiffness, stability, and endurance.

Farmer’s Walks

Overview: Carrying heavy weights for distance while bracing the core.

Add Size to Your Traps with Farmer Walks (Video Credit: Mind Pump Tv YouTube Channel)

How to Do It:

• Grab heavy dumbbells or kettlebells.
• Walk for a set distance or time while braced.

Pro Tips: Keep an upright posture, and don’t let weights pull you over.

Sets and Reps: Walk for 30-60sec for 3-5 sets.

Benefits: Improves core stability and full body functional strength.

Bird Dog

Overview: Anti-rotation exercise done on all fours.

How to Do Bird-Dogs + Mistakes & Variations (Video Credit: PaleoHacks YouTube Channel)

How to Do It:

• Start on all fours.
• Extend opposite arms and legs, keeping them straight.
• Alternate sides.

Pro Tips: Don’t let your hips rotate – keep them square to the floor.

Sets and Reps: 8-12 reps per side for 3 sets.

Benefits: Builds core stability while promoting neutral spine alignment.

Dead Bug

Overview: Tough anti-rotation/anti-extension exercise done on the back.

Bodyweight Exercise For Lower Back Pain | Dead Bug Tutorial (Video Credit: Mark Lauren YouTube Channel)

How to Do It:

• Lying on your back, bend your knees and extend your arms.
• Extend the opposite arm and leg out until parallel to the floor.
• Alternate sides.

Pro Tips: Keep your lower back flat, don’t let it arch off the floor.

Sets and Reps: 10-15 reps per side for 3 sets.

Benefits: Challenges total core stability and control.

Superman

Overview: Isometric back extension that works the entire posterior chain.

Superman Exercise – CORE Chiropractic Exercises (Video Credit: CORE Chiropractic YouTube Channel)

How to Do It:

• Lie face down and simultaneously raise your arms, legs, and chest off the floor.
• Hold the “superman” position.

Pro Tips: Don’t strain your neck by looking forward – keep your head neutral.

Sets and Reps: Hold for 30-60sec for 3-5 sets.

Benefits: Develop core and lower back strength and endurance.

Back Extensions

Overview: Strengthens lower back and posterior core muscles.

Back Extensions Strong (Video Credit: Rehab My Patient YouTube Channel)

How to Do It:

• Start by lying face down on a back extension bench.
• Use your lower back to raise your body up until vertical.
• Lower back down with control.

Pro Tips: Don’t use momentum – move strictly through back extension.

Sets and Reps: 12-15 reps for 3 sets.

Benefits: Improves spinal stability and helps alleviate low back pain.

Ab Wheel Rollout

Overview: Rollout using an ab wheel or barbell to work the core eccentrically.

Ab Wheel For Beginners | Rollout Progression and Extra Exercises (Video Credit: Minus The Gym YouTube Channel)

How to Do It:

• Kneel and grab a wheel or barbell.
• Roll out as far as possible, keeping your body straight.
• Use lats to roll back to start.

Pro Tips: Don’t let hips sag – keep them in line with shoulders.

Sets and Reps: 8-12 reps for 3 sets.

Benefits: Hits the rectus abdominis hard while stabilizing the entire core.

Glute Bridge

Overview: Hip extension exercise that also trains the core.

How To Do A Glute Bridge (Video Credit: PureGym YouTube Channel)

How to Do It:

• Lie on the back with knees bent and feet planted.
• Drive through heels to raise hips up until the body is straight.
• Squeeze glutes at the top and lower down with control.

Pro Tip: Focus on keeping your core braced throughout movement.

Sets and Reps: 15-20 reps for 3 sets.

Benefits: Strengthens glutes, improves hip mobility, and builds lower back/core stability.

Personal Experience and Results

Inspired by the wealth of knowledge shared in this article, I immediately incorporated these functional core exercises into my routine, and let me tell you, the results have been nothing short of remarkable.

Not only have I noticed significant improvements in my overall core strength and stability, but I’ve also experienced better posture, reduced lower back pain, and enhanced performance in my other training endeavors. It’s as if a missing puzzle piece has finally been found, and my fitness journey has taken on a whole new dimension.

Workout Plans for Core Exercises

Beginner Functional Core Workout

• Hollow Hold – 3 x 30 sec
• Forearm Plank – 3 x 45 sec
• Dead Bugs – 3 x 10 reps per side
• Bird Dogs – 3 x 8 reps per side
• Glute Bridges – 3 x 15 reps

Intermediate Functional Core Workout

• Hollow Rocks – 3 x 12 reps
• Tuck Hold from Bar – 3 x 30 sec
• Plank Reaches – 3 x 10 reps per side
• Ab Wheel Rollouts – 3 x 8 reps
• Superman Holds – 3 x 45 sec

Advanced Functional Core Workout

• L-Sit Hold – 5 x 15-20 sec
• V-Ups – 4 x 10 reps
• Pallof Presses – 3 x 12 reps per side
• Back Extensions – 3 x 12 reps
• Farmer’s Walk – 4 x 40 yards
• Full Body + Core Circuit Squats – 3 x 10 reps
• Push-Ups – 3 x 10-12 reps
• Hollow Hold – 3 x 45 sec B
• ent-Over Rows – 3 x 10 reps
• Plank Hold – 2 x 60 sec

Alternate each exercise with no rest. Rest 2 mins between circuits.