The Only Three Core Exercises You’ll Ever Need
With so many core exercises out there, it can be overwhelming to figure out which ones are actually worth your time. The good news is that you only need three core exercises to build strength, stability, and function.
Even better, each exercise has beginner, intermediate, and advanced variations, so you can choose the right level and progress over time.
These exercises target all three planes of motion:
Sagittal Plane (Front and Back) – Strengthens the front core muscles
Frontal Plane (Side to Side) – Builds lateral core stability
Transverse Plane (Rotational) – Trains anti-rotational strength and deep core muscles
Practice these exercises three times per week to build a balanced, powerful core that supports your body in every movement.
Exercise 1: Sagittal Plane Core Strength (Front and Back Stability)
Instead of crunches and sit-ups, which can strain the spine, we focus on exercises that keep the spine stable while moving the legs.
Beginner: Reverse Crunch
Lie on your back, arms at your sides, palms facing up.
Press your lower back into the ground to engage your core.
Lift your knees to 90 degrees.
Slowly lower your heels toward the ground without arching your lower back.
Return to the starting position and repeat.
Why It Works:
Strengthens the lower abs while protecting the spine
Teaches proper core engagement
Intermediate: Lying Leg Raises
Start in the same position as the reverse crunch.
Extend your legs straight and squeeze them together.
Lower your legs as far as possible while keeping your lower back pressed into the ground.
Lift your legs back up and repeat.
Why It Works:
Increases core control and endurance
Strengthens the lower abdominals
Advanced: V-Ups
Start lying flat with arms extended overhead.
Engage your core and lift your legs and upper body at the same time, reaching for your toes.
Pause briefly at the top before lowering back down.
Why It Works:
Combines core strength and coordination
Increases explosiveness and balance
Exercise 2: Frontal Plane Core Strength (Lateral Stability)
This exercise strengthens the sides of your core, which helps with balance and posture.
Beginner: High Chair Side Plank
Stand next to a sturdy chair and place one hand on it for support.
Step your feet together, keeping your body in a straight line.
Press your hand into the chair, imagining pulling it toward your hip to activate your core.
Hold for 30-60 seconds per side.
Why It Works:
Activates side core muscles and shoulders
Teaches proper posture and core engagement
Intermediate: Kneeling Side Plank
Lie on your side with your elbow or hand on the ground.
Stack your knees and lift your hips off the ground.
Push your elbow toward your ribs to activate your core.
Hold for 30-60 seconds per side.
Why It Works:
Builds lateral strength without excessive strain
Activates obliques and stabilizers
Advanced: Full Side Plank
Extend your legs straight and stack your feet.
Press into the ground with your forearm or hand.
Engage your core and hold for 30-60 seconds per side.
Why It Works:
Strengthens entire lateral core
Improves balance and endurance
Exercise 3: Transverse Plane Core Strength (Rotational Control)
Instead of twisting exercises that put strain on the spine, we focus on anti-rotational strength, which trains your body to resist unwanted movement.
Beginner: High Chair Marching
Place both hands on a sturdy chair and step back into a plank position.
Engage your core and glutes, keeping a neutral spine.
Slowly lift one knee up, then switch sides.
Maintain control and avoid swaying.
Why It Works:
Strengthens core stability without twisting
Builds anti-rotational control
Intermediate: Mountain Climbers
Start in a plank position on the ground.
Keep your core tight and avoid rocking side to side.
Lift one knee toward your chest, then alternate.
Focus on slow, controlled movement.
Why It Works:
Improves core endurance and coordination
Develops rotational stability
Advanced: Sit Outs
Start in a bear plank position with knees slightly off the ground.
Lift one hand and rotate your opposite leg under your body, extending it out.
Return to the starting position and repeat on the other side.
Why It Works:
Strengthens deep core and hip stabilizers
Improves mobility and coordination
How to Use These Exercises
Perform these three core exercises three times a week to build a strong, balanced core.
Workout Structure
Sagittal Plane Strength
Beginner: Reverse Crunch – 30 seconds
Intermediate: Leg Raises – 30 seconds
Advanced: V-Ups – 30 seconds
Frontal Plane Strength
Beginner: High Chair Side Plank – 30 seconds per side
Intermediate: Kneeling Side Plank – 30 seconds per side
Advanced: Full Side Plank – 30 seconds per side
Transverse Plane Strength
Beginner: High Chair Marching – 30 seconds
Intermediate: Mountain Climbers – 30 seconds
Advanced: Sit Outs – 30 seconds
Repeat the full circuit two to three times.
Conclusion: Train Smarter for a Stronger Core
With so many core exercises available, choosing the right ones matters. These three exercises—when trained in all three planes of motion—will build true core strength, protect your spine, and improve functional movement.
By following this approach, you will:
Strengthen your core safely
Improve balance and posture
Reduce the risk of injury and back pain
Make these three exercises part of your routine, and you’ll feel stronger, more stable, and more confident in your movements.