From Google searches to message board posts, no other part of the body draws as much inquiry as the muscles comprising the core. Lean, defined abdominals and obliques have not only become the emblem of fitness, they provide logistical support for nearly all other parts of the body. It’s no wonder everyone wants to know the best core exercises to strengthen these vital muscles.
To that end, we’ve assembled 15 of the best core exercises from some of our top Beachbody Super Trainers, including Autumn Calabrese, Sagi Kalev, and Jericho McMatthews. Most of the moves featured below can be done in 10 minutes and are found in programs available on Beachbody On Demand.
The moves are split into seated core exercises, plank variations, and supine (lying down) movements. Weave a handful into your current gym workouts, or (if you’re already doing a Beachbody program in which these moves appear) use the following step-by-step instructions to master them.
15 of Beachbody’s Best Core Exercises
Instead of counting reps for each move, perform the following core exercises for 30–60 seconds, depending on your fitness level.
SEATED CORE EXERCISES
This exercise targets your hips and rectus abdominis, and also works your transverse abdominis by requiring you to keep your core braced throughout each set.
Find this move in: The Master’s Hammer and Chisel: 10 Min Ab Chisel
- Sit on a bench with your feet on the floor and your knees slightly bent. Grip the bench behind you, leaning back slightly.
- Keeping your core braced, lift both legs as high as you can.
- Return to the starting position, and repeat.
Not only does this exercise force you to hold the hardest part of a sit-up (and hammer your rectus and transverse abdominis muscles as a result), but it also incorporates a rotational element that nails your obliques. The result: a comprehensive core sculptor that spares no muscle between your hips and shoulders.
Find this move in: The Master’s Hammer and Chisel: 10 Min Ab Hammer
- Sit with your butt and heels on the floor, your knees bent slightly, and your arms extended in front of you, palms up.
- Keeping your core braced, lean back slightly, and rotate to your right as you reach back with your right arm to touch the floor behind you.
- Return to the starting position and repeat to your left. Continue alternating sides.