The 10-Move Stomach Workout You Can Do at Home for a Stronger Core

Your abdominal muscles are an important part of your body. Your core supports and stabilizes your spine and gives you the strength to do everyday activities. Strengthening your core can help make sure your abs continue to support and stabilize you.

If you want to strengthen your core and make it as stable as possible—so stable that when someone tries to push you over in a plank position, you can still hold steady—find out what the benefits of core strengthening are and what exercises you can do.

What Are the Benefits of Core Exercises?

Core stability forms the basis of all movements, and it's the key to getting stronger, too.

"Every time we move our body, we are either stabilizing or moving through our core," explained Meghan Hayden, NCSF-CPT, trainer at Performix House in New York City. "The stronger our core is, the better foundation we have for doing any movement, especially when involving added weight or resistance. The greater the load, the greater your stability demands."

In other words, the stronger your midsection, the heavier you can lift, the faster you can run, and the taller you can sit. In one study, core training improved balance, endurance, and running. Core training can also help with recovery from an injury and prevent spinal injuries. It can also relieve chronic back pain.

Try these three ab circuits, curated by Hayden, to build that strong, stable midsection. You can use any three as a warm-up or cool-down or perform all three in a row for a major ab burner. Here are the exercises that are included:

Circuit 1:

• Single leg plank
• Plank rotations
• Plank to bird dog

Circuit 2:

• Dumbbell goblet squat
• Dumbbell overhead walk
• Hollow body hold

Circuit 3:

• Pike ups
• Beast walk
• Supine leg lowers
• Side plank

Circuit 1

Perform the following exercises for one minute, rest for 20 seconds, then move on to the next move. Repeat the entire circuit two times.

Single Leg Plank

1. Start in a high plank position with your arms extended and wrists stacked directly under your shoulders. Form a straight line from your shoulders to your heels with your pelvis tucked slightly under and your feet shoulder-width apart.
2. Slowly lift one leg off the ground. Hold for 30 seconds.
3. Switch legs and hold for 30 seconds.

Plank Rotations

1. Start in a high plank position with your arms extended and wrists stacked directly under your shoulders. Form a straight line from your shoulders to your heels with your pelvis tucked slightly under and your feet shoulder-width apart.
2. Brace your core as you slowly lift your right hand and rotate your body toward the right, reaching your right hand toward the ceiling. Your hips should stack, and your feet should pivot.
3. Return to a high plank. Repeat on the other side. Continue alternating for one minute.

Plank to Bird Dog

1. Start in high plank or four-arm plank position. If you're in a forearm plank, stack your elbows directly under your shoulders. If you're in a high plank, keep your hands in line with your shoulders. Form a straight line from your shoulders to your heels, your pelvis tucked slightly under, and your feet shoulder-width apart.
2. Slowly lift and extend your right arm forward while simultaneously lifting and extending your left leg backward, using your core to stay balanced. Pause for a few seconds, then lower your arm and leg.
3. Lift your left arm and your right leg. Pause for a few seconds, then lower your arm and leg. Continue alternating for one minute.

Circuit 2

Perform the following exercises for 45 seconds, rest for 45 seconds, then move on to the next move. Repeat the entire circuit three times.

Dumbbell Goblet Squat

1. Stand with your feet slightly wider than shoulder-width apart, with your toes pointed slightly out. Hold one dumbbell at chest level with both hands.
2. Keeping back straight, send your hips back and down to perform a squat until your glutes are just below knee level or as low as you can go. Hold for five seconds.
3. Push through your feet to stand. Repeat for 45 seconds.

Dumbbell Overhead Walk

1. Stand with your feet hip-width apart. Hold a dumbbell in one hand.
2. Slowly press the dumbbell overhead with your palm facing your midline. Keep your arm straight and your shoulder away from your ear and your bicep by your ear.
3. With the dumbbell overhead, brace your core as you walk the length of a room.
4. When you get to the end, slowly turn around and walk back to the starting point.
5. Switch arms and repeat. Continue alternating for 45 seconds.

Hollow Body Hold

1. Lie flat on your back with your arms extended straight out, your wrists over your shoulders, and your legs in a table-top position.
2. Make sure your legs are straight out and lined up with your hips.
3. Bracing your core, lift your head, neck, and shoulders off the ground and extend your arms and legs straight out—extending from your fingertips through your toes. Hold for 45 seconds.

Circuit 3

Perform the following exercises for 20 seconds, rest for 10 seconds, and move onto the next move. Repeat the entire circuit three times.

Pike Ups

1. Start in a high plank position with your wrists under your shoulders. Form a straight line from your shoulders to your heels with your pelvis tucked slightly under and your feet shoulder-width apart. Place both feet on top of a towel on a slick surface.
2. Using your core, legs, and glutes, lift your hips toward the ceiling, sliiding both feet toward your hands. Keep your legs as straight as possible.
3. Slowly lower back down to a plank position. Repeat for 20 seconds.

Beast Walk

1. Start on all fours with your wrists stacked under your shoulders and your knees under your hips. Pushing through your hands and feet, lift your knees about two inches off the ground.
2. Slowly step your right hand forward while simultaneously stepping your left foot forward.
3. Slowly step your left hand and your right foot forward. Keep your knees low, your back flat, and your core engaged.
4. Continue alternating steps and moving forward for 20 seconds.

Supine Leg Lowers

1. Lie flat on your back. Place your hands down by your sides and lift your legs straight toward the ceiling.
2. Keep your core and glutes tight as you slowly lower your legs toward the floor, stopping about six inches from the ground.
3. Lift your legs back up toward the ceiling. If you feel discomfort or pain in your lower back, keep your legs higher off the floor or bend your knees. Repeat for 20 seconds.

Side Plank

1. Lie on your side with your right forearm on the ground and your elbow stacked directly under your shoulder. With your hips stacked, you should form a straight line from your shoulders to your heel.
2. Press your right forearm into the ground and lift your hips toward the ceiling. Extend your left arm toward the ceiling. Hold for 20 seconds, then switch sides.

A Quick Review

Core strengthening is important for everyone. Your core is a crucial part of your body that helps with balance, endurance, and protecting your spine from injury. Anyone can benefit from a core exercise like the ones mentioned above. If the whole 10-move exercise is daunting—pick and choose the ones you like.