7 Proven Core Exercises You Should Do Everyday

The plank is a fundamental core exercise that engages multiple muscle groups simultaneously. It primarily targets your deep core muscles, including the transverse abdominis, while also working your rectus abdominis and obliques.

How to Perform a Plank

• Start in a push-up position with your forearms on the ground, elbows directly under your shoulders.

• Keep your body in a straight line from head to heels, engaging your core and glutes.

• Hold this position for 30-60 seconds, or as long as you can maintain proper form.

Russian twists are excellent for targeting your obliques and improving rotational strength.

How to Perform Russian Twists

• Sit on the floor with your knees bent and feet lifted slightly off the ground.

• Lean back slightly, keeping your back straight.

• Clasp your hands together or hold a weight in front of your chest.

• Rotate your torso to the right, then to the left, in a controlled manner.

• Perform 15-20 rotations on each side.

The dead bug exercise is excellent for improving core stability and coordination between your upper and lower body.

How to Perform Dead Bug

• Lie on your back with your arms extended toward the ceiling and legs in a tabletop position.

• Lower your right arm behind your head while extending your left leg, keeping your lower back pressed into the floor.

• Return to the starting position and repeat with the opposite arm and leg.

• Perform 10-12 repetitions on each side.

The bird dog exercise enhances core stability while also improving balance and coordination.

How to Perform Bird Dog

• Start on your hands and knees, with your hands under your shoulders and knees under your hips.

• Extend your right arm forward and left leg backward simultaneously.

• Hold for 2-3 seconds, then return to the starting position.

• Repeat with the opposite arm and leg.

• Perform 10-12 repetitions on each side.

The side plank targets your obliques and helps improve lateral core strength.

How to Perform Side Plank

• Lie on your side with your elbow directly under your shoulder.

• Lift your hips off the ground, creating a straight line from your head to your feet.

• Hold this position for 30-45 seconds, then switch sides.

Mountain climbers are a dynamic core exercise that also provides cardiovascular benefits.

How to Perform Mountain Climbers

• Start in a high plank position with your hands directly under your shoulders.

• Bring your right knee toward your chest, then quickly switch legs, bringing the left knee in and the right leg back.

• Continue alternating legs in a running motion for 30-60 seconds.

The Pallof press is an anti-rotation exercise that strengthens your core's ability to resist twisting forces.

How to Perform Pallof Press

• Stand sideways to a cable machine or resistance band anchored at chest height.

• Hold the handle or band with both hands at your chest.

• Press the handle straight out in front of you, resisting the rotational force.

• Hold for 2-3 seconds, then return to the starting position.

• Perform 10-12 repetitions on each side.

Incorporating these seven core exercises into your daily routine will help you build a stronger, more stable midsection. Remember to focus on proper form and gradually increase the difficulty as you get stronger. A strong core not only improves your athletic performance but also helps prevent back pain and enhances overall functional fitness.