11 Core-Stability Exercises That Do More For Your Abs Than Crunches Ever Could

I’m a NASM-certified trainer, and one of my favorite core stability exercises is the bear hold. It looks easy, but it’s challenging to hold your body up without losing proper form. This exercise targets your transverse abdominis (those deep core muscles that stabilize your spine and pelvis) and your internal obliques (your obliques help with side flexion and rotation). This move is great for lower-ab strength and will help stabilize your lumbar spine (the lower part of your back), pelvis, and hips.

• Start on your hands and knees with your wrists directly underneath your shoulders and your knees directly underneath your hips. Your spine should be in a neutral position.
• With control, engage your core to lift your knees a few inches off the ground. Hold this position, trying not to arch or round your back and keeping your neck long.
• Try holding for 10 seconds, and work your way up to a minute or longer. Do two or three sets.

Kira Stokes, a NASM-certified trainer and creator of the Kira Stokes Fit app, recommends doing planks to improve your core strength and stability.

• Start on your hands and knees on the floor. Lower onto your forearms, with your elbows directly under your shoulders.
• Extend your legs to place your toes on the floor behind you, and lift your knees off the ground so you’re holding your body up with your forearms and toes.
• Hold this position, trying to keep your back flat and core engaged. Don’t let your hips drop or lift up, and think about keeping your neck long and in line with your spine.
• Try holding this position for 10 seconds, and work your way up to a minute or longer. Do two or three sets.

The tabletop hold is a fantastic move for core strength and stability – and it’s a favorite among trainers because it hit even the deepest of muscles. “This is a great exercise to build endurance of your deepest abdominal muscle, the transverse abdominus,” said Heather Jeffcoat, DPT, a physical therapist and BASI-certified Pilates instructor at Fusion Wellness & Physical Therapy, previously told POPSUGAR.

• Lie on your back with your feet flat on the floor.
• Then, left your hips and knees to 90 degrees, keeping your pelvis in neutral position with a slight curve in your lower back.
• Hold for as long as you can. Start with 30 seconds do 4 reps, increasing by 30 seconds each rep until you’re holding for 2 minutes.

Another core stability exercise Stokes loves is the glute bridge – because your glutes are actually part of your core. “Remember, you want to lift to a glute-engaged position, not a hyperextended low-back position,” Stokes says. Meaning, you want to lift up to a point where you feel your glutes working, but you don’t want to go so far that your back starts arching.

• Lie face-up on a mat with your knees bent and feet flat on the floor. Plant your palms by your sides, facing down.
• Press through your heels to raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body from shoulders to knees.
• Hold for two to five seconds, making sure your spine doesn’t round and your hips don’t drop. Lower down to the ground. That’s one rep.
• Do three sets of 10-12 reps.

Another great core stability exercise you can add to your workouts is the bird dog, according to Stokes. This move (which you may have seen in yoga class) presents a balance challenge and helps you practice keeping your core stable while moving both your arms and legs. Stokes offers a tip: “It’s important to squeeze the glute of the extended leg while holding this position,” she explains.

• Start on all fours with your knees under your hips and your hands under your shoulders. Find a neutral spine and engage your core.
• Reach your left hand forward at shoulder height and extend your right leg out behind you at hip height. Keep your neck long, gaze down on the floor, and try to keep your hips from tilting.
• Round your back and squeeze your abs to bring your left elbow and right leg to touch under your body. That’s one rep. Repeat on the other side.
• Do three sets of five to eight reps.

“The more stable the core is, the more support it is able to provide the arms and legs during exercise,” Alina Kennedy, CSCS, a physical therapist and owner of Sprint Rehab, tells POPSUGAR. To improve your core strength, she recommends performing core stabilization exercises like the dead bug, which force you to hold your trunk (aka your torso) still as your arms and legs move.

• Lie on your back with a neutral spine and legs in the air, knees bent at 90 degrees and shins parallel to the floor. Press your palms into your thighs to engage your core. This is your starting position.
• Maintaining tension between your left hand and your left thigh, lengthen your right arm and leg until they’re hovering just off the floor. Focus on keeping your ribs and hips connected and core engaged; don’t allow your back to arch.
• Return to the starting position, and repeat on the left side. That’s one rep.
• Do three sets of 10-12 reps.

Another movement I like for core stability is the side bridge. Not only does it recruit your obliques, but it also fires up some of your smaller hip muscles, which also play a role in your overall core strength and stability.

• Lie on your left side with your knees bent at a 90-degree angle and your elbow underneath your shoulder.
• Push your hips forward, lifting your thighs off the ground. Be sure to keep your knees, hips, and upper body aligned.
• Rest your right hand on top of your right hip.
• Try holding this position for 10 seconds, and work your way up to a minute or longer. Do two or three sets on each side.

If you’re ready to upgrade from the plank, the plank with shoulder tap variation will ignite your core, shoulder, side, and back muscles. This move is more challenging than your standard plank because you have to keep your torso stable as you alternate, lifting each arm off the ground.

• Start in a plank variation with feet slightly wider than your hips.
• With control, slowly tap your right hand to your left shoulder, keeping your core stable and avoiding rocking your hips. Then return your right hand to the mat.
• Repeat with your left hand, bringing it to your right shoulder. That’s one rep.
• Do 10 reps.

Once you’ve perfected the traditional plank and the shoulder tap, try this variation. The elbow plank with a rock reduces the stability of the position, which means your core strength is really going to have to kick in. When performing this core-stability exercise, try not to let your hips tilt or shift up or down.

• Start in an elbow plank.
• Lift your right foot about six inches off the ground (your big toe should be about in line with the heel of your grounded foot), keeping your pelvis parallel to the floor.
• Rock your entire body slightly forward, allowing your shoulders to move past your elbows.
• Return to center, lower your foot, and repeat on with the other foot lifted. That’s one rep.
• Repeat for 30 seconds.

If you’ve mastered the side bridge, continue to challenge your core stability and strength with the side plank.

• Begin by lying on your left side with your legs extended and feet stacked. Bring your left elbow directly under your left shoulder.
• Engage your core, press your left elbow into the floor, and lift your hips off the floor to rise into a side elbow plank.
• If your balance feels off, stagger your top foot in front of your bottom foot.
• Try holding this position for 10 seconds, and work your way up to a minute or longer. Do two or three sets on each side.

If you’ve perfected the plank and bird dog, you may be ready to advance to harder core stability exercises such as hollow body hold. This core-stability exercise forces you to maintain a braced core, like in a plank, while bracing your extremities (in this case, your arms) and resisting excessive arching of the lower back.

• While lying on your back, lift your arms overhead. Your biceps would be by your ears
• Press your lower back into the ground, drawing your belly button into the spine.
• Then with control, lift your shoulders and legs off the floor. Bring your arms up with your shoulders, keeping your biceps by your ears, so your fingers are pointed back and up. Keep your abs and glutes engaged.
• Hold for 30 seconds, then rest. Repear for 4 holds.

Tamara Pridgett was the associate fitness editor. Likes: box jumps, chai lattes, and sprinting. She’s a NASM-certified personal trainer and a Precision Nutrition level 1 coach. She’s also a Division 1 All-American sprinter.

Lauren Mazzo was the senior fitness editor at POPSUGAR. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining POPSUGAR, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology. She graduated from Ithaca College with a degree in Journalism and minors in Writing and Honors, with additional studies in gender, sex, and love.

Alexis Jones is the senior health editor at POPSUGAR. Her areas of expertise include women’s health, mental health, racial and ethnic disparities in healthcare, diversity in wellness, and chronic conditions. Prior to joining POPSUGAR, she was the senior editor at Health magazine. Her other bylines can be found at Women’s Health, Prevention, Marie Claire, and more.