10 Best Core Workouts: Exercises & Routines for a Stronger Body

Your core isn’t just about visible abs — it’s the powerhouse that stabilises your entire body. Whether you’re lifting weights, running, or dancing your way through a Zumba class, a strong core keeps your posture aligned, protects your spine, and enhances balance and coordination. Strengthening your core isn’t only about looks; it’s about improving everyday movement and building lasting stability.

In this guide, you’ll discover the 10 best core workouts designed to improve strength, endurance, and flexibility for all fitness levels. You’ll also find ready-to-follow workout routines and practical tips to maximise results.

If you love rhythm-based training, explore our Zumba for Beginners in the UK guide — an energetic way to complement your strength workouts.

Key Highlights: 10 Best Core Workouts

What Makes a Great Core Workout

A great core workout trains not just your abs but your entire midsection — including the obliques, lower back, hips, and glutes. Together, these muscles form the foundation for almost every movement you make.

Effective core training involves different types of movement:

• Anti-extension exercises like planks prevent your back from arching.

• Anti-rotation moves such as side planks resist twisting.

• Flexion and extension exercises like glute bridges strengthen your front and back core.

• Rotation movements like woodchoppers and twists enhance balance and power.

When combined, these exercises provide balanced muscle development and full spinal support, helping you move more efficiently and safely — whether in sports, daily life, or dance-based workouts like Zumba.

1. Plank – The Core Stability King

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The plank is a classic move that works your abs, shoulders, and lower back. Start on your forearms with elbows under your shoulders, keeping your body straight from head to heels. Engage your core and hold the position for 30 to 60 seconds. Avoid letting your hips drop or lift too high.

Sets & Reps: 3 sets of 30–60 seconds
Trainer Tip: Keep your core tight and breathe steadily throughout.

2. Dead Bug – Core Coordination Master

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The dead bug is perfect for beginners and those who want to protect their lower back. Lie on your back with your arms extended and knees bent at 90 degrees. Lower your right arm and left leg at the same time until just above the floor, then return and switch sides.

Sets & Reps: 3 sets of 10 reps per side
Trainer Tip: Press your lower back into the floor to avoid strain.

3. Bird Dog – Balance Builder

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The bird dog strengthens your core, glutes, and lower back while improving balance. Begin on all fours, extending your right arm and left leg simultaneously. Hold for two seconds before returning to the start and switching sides.

Sets & Reps: 3 sets of 10 per side
Trainer Tip: Keep your hips level and move slowly for full control.

4. Side Plank – The Oblique Shaper

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This exercise targets your obliques and stabilises your spine. Lie on one side, resting on your forearm with legs extended. Lift your hips until your body forms a straight line from shoulders to ankles. Hold the position for 30 to 45 seconds, then switch sides.

Sets & Reps: 3 sets per side
Trainer Tip: Keep your body straight and engage your core to prevent sagging.

5. Glute Bridge – Posterior Chain Activator

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The glute bridge strengthens the back of your body — an area often neglected. Lie on your back, knees bent, feet flat on the ground. Push through your heels to lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top before lowering.

Sets & Reps: 3 sets of 15 reps
Trainer Tip: Avoid arching your back; the movement should come from your hips.

6. Russian Twist – The Rotational Powerhouse

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The Russian twist builds rotational strength and flexibility. Sit with knees bent and lean back slightly. Hold a dumbbell or medicine ball at your chest and twist your torso from side to side. Keep your chest up and core tight.

Sets & Reps: 3 sets of 20 twists (10 per side)
Trainer Tip: Focus on controlled twists rather than speed.

7. Mountain Climbers – The Cardio Core Burner

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Mountain climbers add a cardio element to core training. Start in a high plank position and alternate driving your knees toward your chest. Keep your back straight and hips stable.

Sets & Reps: 3 sets of 30–45 seconds
Trainer Tip: Maintain rhythm and engage your abs throughout.
For a more dynamic option, combine this with our Zumba for Beginners in the UK workout for a total-body challenge.

8. Hanging Leg Raise – Lower Ab Dominator

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This exercise targets the lower abs and hip flexors. Hang from a pull-up bar with your legs straight, then slowly raise them to hip height or higher. Lower with control to prevent swinging.

Sets & Reps: 3 sets of 8–12 reps
Trainer Tip: Keep your abs engaged and avoid using momentum.

9. Cable Woodchopper – Rotational Strength Builder

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Using a cable or resistance band, pull diagonally across your body as if chopping wood. Focus on rotating your torso, not your arms.

Sets & Reps: 3 sets of 12 per side
Trainer Tip: Maintain a stable base with feet shoulder-width apart.

10. Ab Wheel Rollout – Full-Core Finisher

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The ab wheel rollout engages your entire core. Start kneeling with an ab wheel in front of you. Roll forward slowly, keeping your spine neutral, then pull back to the starting position.

Sets & Reps: 3 sets of 10 reps
Trainer Tip: Only roll as far as you can without losing form.

Sample Core Workout Routines

Here’s how you can structure these exercises into balanced, goal-focused sessions.

Beginner Routine (10 minutes):

• Plank – 30 seconds

• Dead Bug – 10 reps per side

• Bird Dog – 10 reps per side

• Glute Bridge – 15 reps
  Repeat twice.

Intermediate Routine (15 minutes):

• Side Plank – 30 seconds per side

• Russian Twist – 20 reps

• Mountain Climbers – 30 seconds

• Hanging Leg Raise – 10 reps
  Repeat three times.

Advanced Routine (20 minutes):

• Cable Woodchopper – 12 reps per side

• Ab Wheel Rollout – 10 reps

• Plank – 1-minute hold

• Russian Twist – 20 reps
  Repeat four times.

If you enjoy music-driven movement, combine your core training with our Online Zumba Classes UK – Stay Fit, Dance Anywhere. It’s a fun and energetic way to improve your endurance and coordination while strengthening your core.

Safety and Common Mistakes

Performing core workouts with poor form can lead to unnecessary strain or injury. Focus on proper technique over intensity. Avoid arching your back during planks or crunches and don’t use momentum to lift your legs or twist your torso. Breathe consistently throughout every exercise.

Train your core two to four times a week, giving your muscles time to recover. Rest is essential for muscle growth and injury prevention. Always warm up with light mobility or dynamic stretches — you can find great examples in our Zumba for Beginners in the UK warm-up section.

Conclusion

Your core is the foundation of your body’s strength and movement. These 10 best core workouts build power, stability, and balance — all vital for fitness and everyday performance. Start gradually, stay consistent, and you’ll see improvements not only in strength but also in posture and confidence.

And if you want to add variety to your routine, check out our Best Zumba Classes in London 2025 – Top Studios, Prices & Instructor Picks.Combining these workouts with dynamic Zumba sessions keeps your fitness journey engaging and effective.

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Briton News is a UK-based lifestyle and fitness publication dedicated to helping readers live healthier and more balanced lives. We provide expert insights, research-backed health content, and practical wellness guides for individuals across the UK. From fitness and travel to community trends, Briton News aims to make wellbeing accessible to everyone.

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Frequently Asked Questions (FAQ)

1. How often should I do core workouts each week?

You can train your core 2–4 times per week, allowing at least one rest day between sessions. Consistency matters more than duration — even 10 to 15 minutes per session can improve strength and stability over time.

2. Do core workouts help burn belly fat?

Core workouts strengthen and tone your muscles but don’t directly burn belly fat. Fat loss happens through a combination of calorie control, cardio, and full-body strength training alongside core exercises.

3. Can I do core workouts every day?

It’s best to give your muscles time to recover. You can perform light mobility or activation work daily, but avoid intense ab sessions every day to prevent fatigue or strain.

4. Are core workouts suitable for beginners?

Yes, core exercises like planks, glute bridges, and dead bugs are beginner-friendly. Start slowly with proper form, then increase duration or difficulty as your core strength improves.

5. How long should a core workout last?

A well-structured core workout typically lasts 10–20 minutes. Focus on form and controlled movement rather than rushing through repetitions. Quality always beats quantity when training your core.

6. Do I need equipment for core workouts?

No, most effective core workouts require only your body weight. However, equipment like resistance bands, medicine balls, or an ab wheel can add variety and intensity once you progress.

7. What’s the difference between abs and core?

The abs are just one part of your core. Your core also includes your obliques, lower back, hips, and glutes — all of which work together to stabilise your spine and support movement.