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The truth is, real core strength goes way deeper.
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As a personal trainer, I look for control, stability, and endurance, not just aesthetics.
These muscles keep your spine safe, power your movements, andimprove balance and posture.
The stronger your core, the better you move, perform, and feel in your daily life.
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These exercises aren’t flashy, but they’re brutally effective.
So how do you know where you stand?
Try these six exercises.
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They test and train your core in every way: stability, anti-rotation, flexion, and endurance.
They don’t require expensive equipment, just a mat and some space.
Let’s dive in.
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Dead Bug
Dead bugs look simple, but they’re a masterclass in core control.
The dead bug forces your deep core muscles to stabilize your spine while your arms and legs move.
If you dead bug without arching your lower back, your core is doing its job.
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Dead bugs also train coordination and balance, making them a smart choice for beginners and athletes alike.
If you’re shaking during this one, you’re doing it right.
V-Ups are advanced movements that show just how coordinated and strong your abs really are.
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You’ll also challenge your hip flexors and improve your ability to maintain tension under dynamic movement.
When done cleanly, they’re one of the most effective bodyweight ab moves out there.
Hollow Body Hold
This gymnastic-style move is one of the hardest isometric core holds out there.
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It demands full-body tension while keeping your lower back glued to the floor.
The hollow body hold shows you just how strong (or weak) your core really is.
It’s brutal but worth it.
Side Plank with Reach-Through
The reach-through upgrades the basic side plank by adding a rotational challenge.
Reaching through fires up your obliques and tests your ability to stay stable as you twist through the torso.
Bird Dog
Bird dogs are excellent for building core stability while improving coordination and balance.
If you perform these with zero wobble, your core is rock solid.
This move strengthens your lower back and deep abdominal muscles while teaching control and posture.
It’s also incredibly joint-friendly and a great option for people recovering from injury or just starting out.
Leg Raises
Leg raises are a classic test of lower abdominal strength and control.
Leg raises target your lower abs and hip flexors while forcing your core to stay braced and aligned.
If you keep your form clean without swinging or straining your neck, you’re ahead of the game.
