12 Core-Stabilizing Ab Exercises

The core muscles play a vital role in supporting the spine, maintaining body balance, facilitating functional movement, and reducing low back pain. Positioned at the center of your trunk, they act as the mainframe controlling your body’s movements. To enhance core stability and maximize your overall fitness, try incorporating the following 12 abdominal exercises into your routine today.

Contrary to what glossy fitness magazines may suggest, crunches alone are not the most effective approach to strengthening your core. It is important to understand that core strength involves toning all the muscles from your sternum to your pubic bone, including those in the stomach, back, buttocks, chest, and upper thighs.

The key to core stabilization lies in learning to engage your abdominal and back muscles by “hugging” them toward your spine, activating the pelvic floor, and practicing controlled breathing. The 12 ab exercises provided below will guide you in achieving this through four key positions: lying on your back (supine), stomach (prone), side, and all-fours. As you reduce contact between your body and the ground, your core muscles will face increased challenges. For example, a full plank exercise is more demanding than supine marching.

Once you have developed core strength in relatively static positions, as explained below, you can progressively increase the difficulty and intensity of your movements while maintaining stability.

Before we proceed with the exercise routine, here is a brief summary of the four primary core muscles. A healthy core relies on the coordinated activation of these muscles: the transversus abdominis (TA), multifidi (MF), pelvic floor (PF), and internal/external obliques.

Core Muscle #1: Transversus Abdominis (TA) Located deep in your lower belly, these muscles are crucial for supporting the spine and improving posture.

Core Muscle #2: Multifidi (MF) This deep muscle runs along the back of the spine and, together with other core muscles, stabilizes the lower back and pelvis during arm or leg movements.

Core Muscle #3: Pelvic Floor (PF) The pelvic floor comprises a group of muscles that support the internal organs, stabilize the pelvic girdle, and assist in strengthening the abdominals. Understanding the pelvic floor is particularly important for situations like needing to use the bathroom while stuck in traffic!

Core Muscle #4: Internal Oblique (IO) The oblique abdominals consist of two muscles, the internal and external obliques. They support the abdominal wall, compress the abdominal cavity, rotate the trunk, and flex the spine from side to side. The internal oblique is positioned above the TA and below the external oblique.

Now that you have a visual understanding of the muscles involved, let’s explore 12 of the best ab exercises for core stabilization. The routine progresses from beginner to advanced.

12 Core-Stabilizing Ab Exercises

Marching (TA, PF):

• Lie on your back with a neutral spine and feet flat on the floor.
• Inhale to prepare. Exhale, engage your transverse abdominis (TA) by gently drawing the belly button toward your lower back.
• Lift your right knee to 90º above the hip bone without moving your spine or pelvis.
• Inhale and gently place the foot back down.
• Lift the left knee up, and then place it back down.
• Alternate for 10 repetitions on each leg, focusing on keeping your abdominal wall flat and maintaining a stable spine and pelvis.

Dead Bug (TA, IO, MF):

• Lie on your back with a neutral spine and both knees lifted to 90º over the hips.
• Reach your arms straight up to the ceiling, wrists above your shoulders.
• Inhale to prepare. Exhale, extend your right leg forward and reach your left arm back without moving the rest of your body.
• Inhale and return to the starting position.
• Exhale, extend your left leg forward and reach your right arm back.
• Inhale and return to the starting position.
• Alternate for 10 repetitions on each side, focusing on maintaining a flat abdominal wall and stable spine and pelvis. To modify, eliminate arm movements.

The Hundred (TA, MF, PF, IO):

• Lie on your back with a neutral spine, both knees lifted to 90º over the hips, and arms down by your side.
• Inhale to prepare. Exhale, lift your head and chest into an upper abdominal curl, and hover your hands a few inches from the floor.
• Inhale for 5 counts as you pump your arms up and down, then exhale for 5 counts as you continue pumping.
• Repeat 5-10 total rounds before resting, focusing on keeping everything except the arms still. To modify, lower your head.

Bridge Marching (MF, IO):

• Lie on your back with your hips pressed up to the ceiling, spine flat, feet parallel, and arms down by your side.
• Inhale to prepare. Exhale, engage your TA by gently drawing the belly button toward your lower back.
• Squeeze your glutes, narrow your ribcage, and lift your right knee to 90º.
• Inhale and place your right foot back down.
• Exhale, re-engage your core, and lift your left knee to 90º.
• Exhale and place your left foot back down.
• Repeat for 10 total repetitions, 5 on each leg, focusing on a flat abdominal wall, a long spine, and a stable pelvis.

Single Leg Stretch (IO, MF):

• Lie on your back with a neutral spine and both knees lifted to 90º over the hips.
• Inhale to prepare. Exhale, lift your head and chest into an upper abdominal curl.
• Reach your hands to the right knee as you extend the left leg away.
• Inhale and hold.
• Exhale, switch legs, holding the left knee and extending the right leg.
• Inhale and hold.
• Alternate for 10 total repetitions, 5 on each leg, keeping your head, chest, spine, and pelvis still while moving only your legs.

Prone Leg Lifts (MF):

• Lie on your stomach with your head resting on your hands and legs reaching back against the floor.
• Inhale and prepare. Exhale, lift your right leg to hover just one or two inches from the floor.
• Inhale and lower your leg.
• Exhale, lift your left leg to hover.
• Inhale and lower your leg.
• Alternate for 20 total repetitions, 10 on each leg, without rocking your body weight side-to-side.

Clam (MF, IO):

• Lie on your side, resting your head on your bottom arm.
• Bend both knees and stack them, with the heels in line with the sit bones.
• Keep your pelvis completely still, exhale, and rotate your top knee toward the ceiling, turning the top inner thigh forward.
• Inhale and lower your knee back down.
• Repeat 10-15 repetitions on this leg before switching to the other side, focusing on activating the low back, underside waist, and outer hip without moving anything except the top knee and thigh.

Spinal Balance (TA, MF, IO):

• Start on all-fours with your wrists under your shoulders and knees under your hips.
• Engage your TA by gently drawing the belly button toward your lower back, keeping your spine long and neutral throughout the exercise.
• Exhale, extend your right leg back and reach your left arm forward.
• Inhale and lower your limbs.
• Exhale, extend your left leg back and reach your right arm forward.
• Inhale and lower your limbs.
• Continue to alternate for 10 total repetitions, 5 on each side, without moving your hips, shoulders, or waist.

Knee Hovers (TA, MF, PF, IO):

• Start on all-fours with your wrists under your shoulders and knees under your hips.
• Tuck your toes.
• Inhale and prepare. Exhale, engage your TA by gently drawing the belly button toward your lower back, keeping your spine long and neutral.
• Float your knees one inch from the floor without changing the shape of your spine.
• Inhale and hold.
• Exhale, lower your knees down.
• Continue for 5-10 repetitions, focusing on maintaining core engagement and a stable spine.

Plank Step Backs (TA, MF):

• Start on all-fours, with your wrists under your shoulders and knees under your hips.
• Engage your TA by gently drawing the belly button toward your lower back, keeping your spine long and neutral.
• Inhale, step your right leg back and tuck the toes under.
• Exhale, step your left leg back and tuck the toes under to come into a full plank position.
• Inhale, lower your right knee back down.
• Exhale, lower your left knee back down.
• Do 5 repetitions starting with the right leg and 5 repetitions starting with the left leg, without moving your hips, shoulders, or waist.

Plank Leg Lifts (MF, TA):

• Start in a plank position, with your wrists under your shoulders and feet hip-width apart.
• Inhale to prepare. Exhale, float your right foot up and away from the floor without moving your pelvis.
• Inhale, place your foot back down.
• Exhale, float your left foot up.
• Inhale, place your foot back down.
• Continue to alternate for a total of 10-20 repetitions, focusing on keeping your core engaged throughout the exercise.

Side Plank Hip Lifts (modified and full) (IO, MF):

• Start on your right side, with your right forearm and hip on the floor.
• Keep your legs straight (advanced) or bent (modified).
• Exhale, engage your obliques by narrowing your waist, and lift your hip up and away from the floor.
• Inhale, tap your hips down.
• Exhale, lift your hips up.
• Continue for 6-12 repetitions before switching sides, focusing on activating your obliques without moving anything else.