Best Exercises for Core
The core (midsection of the torso) is responsible for spinal stabilization, flexion, and rotation. Here are the best exercises ranked by effectiveness.
#1. Mountain Climbers
Why it's great: Mountain Climbers is a primary mover for the core. Rated beginner, burning ~10 cal/min.
Mountain climbers are a dynamic plank variation that combines core stability with cardiovascular conditioning. They're versatile enough for warm-ups, HIIT circuits, or standalone cardio.
Equipment: None | Targets: Core, Hip Flexors (primary), Shoulders, Quadriceps, Chest (secondary)
Pros
- Excellent cardiovascular conditioning
- Engages core while elevating heart rate
- No equipment required
Cons
- Limited progressive overload without added weight
#2. Squats Fitnit Tracked
Why it's great: Squats is a secondary mover for the core. Rated beginner, burning ~8 cal/min.
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
Equipment: None | Targets: Quadriceps, Glutes (primary), Hamstrings, Core, Calves (secondary)
Pros
- Builds lower body strength and muscle mass
- Improves hip and ankle mobility
- Strengthens core and improves posture
Cons
- Targets core as secondary
#3. Pull-Ups Fitnit Tracked
Why it's great: Pull-Ups is a secondary mover for the core. Rated intermediate, burning ~8 cal/min.
Pull-ups are the gold standard upper body pulling exercise, building a wide, strong back and powerful arms. They're one of the best indicators of relative body strength.
Equipment: Pull-up-bar | Targets: Latissimus Dorsi, Biceps (primary), Rhomboids, Rear Deltoids, Forearms, Core (secondary)
Pros
- Best bodyweight exercise for back development
- Builds impressive pulling strength
- Strengthens grip and forearms
Cons
- Requires pull-up-bar
- Targets core as secondary
#4. Push-Ups Fitnit Tracked
Why it's great: Push-Ups is a secondary mover for the core. Rated beginner, burning ~7 cal/min.
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
Equipment: None | Targets: Chest, Triceps, Anterior Deltoids (primary), Core, Serratus Anterior (secondary)
Pros
- Builds upper body pushing strength
- Requires no equipment and can be done anywhere
- Strengthens core stability
Cons
- Targets core as secondary
#5. Crunches Fitnit Tracked
Why it's great: Crunches is a secondary mover for the core. Rated beginner, burning ~5 cal/min.
Crunches are a classic abdominal exercise that isolates the rectus abdominis. When performed correctly, they're an effective way to build core strength and muscular endurance.
Equipment: None | Targets: Rectus Abdominis (primary), Obliques (secondary)
Pros
- Targets the rectus abdominis specifically
- Low impact and beginner-friendly
- No equipment required
Cons
- Targets core as secondary
#6. Burpees
Why it's great: Burpees is a secondary mover for the core. Rated intermediate, burning ~12 cal/min.
Burpees are the ultimate full-body conditioning exercise, combining a squat, plank, push-up, and explosive jump. They're renowned for their efficiency in burning calories and building cardiovascular fitness.
Equipment: None | Targets: Full Body (primary), Chest, Quadriceps, Core, Shoulders (secondary)
Pros
- Full body conditioning in a single exercise
- Extremely high calorie burn per minute
- No equipment required
Cons
- Targets core as secondary
#7. Deadlifts
Why it's great: Deadlifts is a secondary mover for the core. Rated intermediate, burning ~9 cal/min.
The deadlift is a fundamental compound exercise that builds strength across the entire posterior chain. It's one of the best movements for developing raw strength, muscle mass, and functional fitness.
Equipment: Barbell | Targets: Hamstrings, Glutes, Erector Spinae (primary), Quadriceps, Forearms, Core, Trapezius (secondary)
Pros
- Builds total posterior chain strength
- One of the best exercises for building overall muscle mass
- Improves grip strength significantly
Cons
- Requires barbell
- Targets core as secondary
#8. Lunges
Why it's great: Lunges is a secondary mover for the core. Rated beginner, burning ~7 cal/min.
Lunges are a versatile unilateral leg exercise that builds strength, balance, and coordination. They closely mimic natural movement patterns and are excellent for addressing muscle imbalances.
Equipment: None | Targets: Quadriceps, Glutes (primary), Hamstrings, Calves, Core (secondary)
Pros
- Unilateral exercise that corrects imbalances
- Improves balance and coordination
- Functional movement for walking and running
Cons
- Targets core as secondary
#9. Bench Press
Why it's great: Bench Press is a secondary mover for the core. Rated intermediate, burning ~6 cal/min.
The bench press is the most popular upper body exercise for building chest strength and muscle mass. It's a compound movement that also develops the triceps and anterior deltoids.
Equipment: Barbell | Targets: Chest, Triceps, Anterior Deltoids (primary), Biceps, Forearms, Core (secondary)
Pros
- Primary compound exercise for chest development
- Builds upper body pressing strength
- Targets multiple muscle groups simultaneously
Cons
- Requires barbell
- Targets core as secondary
#10. Shoulder Press
Why it's great: Shoulder Press is a secondary mover for the core. Rated intermediate, burning ~5 cal/min.
The shoulder press is a fundamental overhead pressing movement that builds strong, broad shoulders. It targets all three heads of the deltoid and develops functional pressing strength.
Equipment: Dumbbells | Targets: Anterior Deltoids, Lateral Deltoids (primary), Triceps, Trapezius, Core (secondary)
Pros
- Builds broad, strong shoulders
- Improves overhead pressing strength
- Enhances core stability when standing
Cons
- Requires dumbbells
- Targets core as secondary
#11. Leg Raises
Why it's great: Leg Raises is a secondary mover for the core. Rated intermediate, burning ~5 cal/min.
Leg raises target the often-neglected lower portion of the abdominals and hip flexors. They're one of the most effective exercises for building lower ab strength and definition.
Equipment: None | Targets: Lower Abdominals, Hip Flexors (primary), Rectus Abdominis, Obliques (secondary)
Pros
- Targets lower abdominals specifically
- Improves hip flexor strength
- Builds core endurance
Cons
- Targets core as secondary
#12. Plank
Why it's great: Plank is a secondary mover for the core. Rated beginner, burning ~4 cal/min.
The plank is a foundational isometric core exercise that builds stability and endurance. By maintaining a rigid body position, you train the deep core muscles that protect your spine.
Equipment: None | Targets: Rectus Abdominis, Transverse Abdominis (primary), Obliques, Shoulders, Glutes (secondary)
Pros
- Builds isometric core strength
- Improves posture and spinal stability
- No equipment or movement required
Cons
- Targets core as secondary
Frequently Asked Questions
What is the best exercise for core?
The best exercise for core is mountain climbers. It effectively targets the core as a primary mover. For best results, perform 3-4 sets of 8-12 reps with proper form.
How many exercises should I do for core?
2-3 exercises per muscle group per session is optimal, providing 10-20 total sets per week for growth without excessive fatigue.
How often should I train core?
Train core 2-3 times per week with 48+ hours rest between sessions for optimal growth and recovery.
Can Fitnit track core exercises?
Yes! Fitnit uses advanced body tracking technology to count reps and analyze form for exercises like squats, pull-ups, push-ups, crunches.
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