Five Trainer Recommended Core Exercises

Everyone wants a stronger core—but are you doing the right exercises? Building and strengthening the muscles in your core takes energy, time, and knowing which exercises will be most beneficial in helping you achieve your fitness goals. Our Snap Fitness personal trainers came up with this list of impactful core exercises that will leave you feeling fantastic.  

Why Core Strength Matters 

Your core is more than just abs — it’s your body’s powerhouse. Your core includes your pelvic floor, abdominal (ab) muscles, lower back muscles, and hip muscles. Core exercises activate several, if not all, of these muscle groups, unlike ab exercises, which typically only target your abdominal muscles.   

Every twist, lift, and stride starts with your core. By strengthening the muscles in your core, you can move with confidence and reduce your risk of injury.

Are you ready to work your core with Snap Fitness? These five trainer-recommended core exercises will fire up your muscles and boost your athletic performance. No equipment necessary, but you can incorporate free weights or dumbbells for added resistance. We’ve also included several variations for beginners and advanced members.  

Five Trainer-Recommended Core Exercises 

Dead Bug – For core engagement and stronger form 

Equipment: Mat only 

Instructions: 

1. Lay on your back with your legs and arms extended 

2. Slowly lift your opposite arm and leg bringing the arm above the shoulder and knee above your hip 

3. Bring them back to the starting position 

4. Repeat this movement on the opposite side 

 *Trainer Tip: Keep your lower back pressed to the floor throughout the movement.

Optional Variations 

• One variation for beginners is to keep your hands at your sides while your knees are lifted at a 90-degree angle during the exercise. 

• You can still engage your core without putting stress on your arms.  

• If you want an advanced variation of Dead Bug, try keeping your head lifting off the floor.

• With this variation, you are not only stabilising your core but targeting your deep neck flexors.

Plank (Plank Variations) – Building core and shoulder strength  

Equipment: Mat only 

Instructions: 

1. To get in a plank position, begin by stacking your elbows directly beneath your shoulders and extending your legs 

2. Make sure your elbows are directly under your shoulders and your forearms are facing forward 

3. Relax your head and neck, your gaze can be down on the floor  

4. Hold this position 

*Trainer Tip: Keep your torso straight, your hips level and your body in a straight line. Hold the form and avoid sagging or bending.  

Optional Variations 

• For an advanced variation, try a side plank.

• Instead of having both hands on the floor, shift to one side stacking your legs on top of each other with one hand placed on the floor for stabilisation.

• Ensure your head is aligned with your spine.

• You can also choose to raise your opposite hand over your body as an added challenge. 

Bicycles – For strengthening your obliques and coordination 
Equipment: Mat  

Instructions: 

1. Lie down on your back 

2. Bend your knees and plant your feet on the floor, about hip-width apart 

3. Place your hands behind your head, pointing your elbows outward 

4. Lift your knees so they are at a 90-degree angle, and raise your head and arms off the floor 

5. Start moving your right elbow and left knee toward each other  

6. Then simultaneously straighten your right leg and pause  

7. Next return to starting position 

8. Move your left elbow to your right knee and extend your left leg  

9. Then return to the starting position  

10. Repeat this movement 

*Trainer Tip: Ensure this movement is slow and controlled. Avoid overworking your neck muscles, let your core do the work. 

Optional Variations 

• For a beginner variation, you can keep your feet flat on the floor while lifting your head and twisting from side to side.  

• For an advanced variation, you can pause and hold at the top of the crunch.   

Glute Bridge March – Engages your posterior chain and core muscles  
Equipment: Mat 

Instructions: 

1. Lie on your back with your knees bent 

2. Extend your arms out alongside your body 

3. Tighten the muscles in your stomach 

4. Lift your hips off the floor until they line up with your knees and shoulders 

5. Then lift one foot off the floor, keeping the knees bent and moving it towards your chest while staying in the bridge position 

6. Return your foot to the floor and repeat on the opposite side 

*Trainer Tip: As you move through this exercise, don’t let your hips dip as you alternate between legs.  

Mountain Climbers – Combines cardio with a core workout 
Equipment: No equipment  

Instructions: 

• You can start in a high plank position, with hands directly under shoulders, legs behind you and toes curled under your chest.  

• Alternate bringing one knee closer to your chest 

• Return to the starting plank position 

• Maintain your form – keeping your body in a straight line 

• Repeat this movement with the opposite leg 

*Trainer Tip: Put effort into controlled movements, don’t worry about speed. Aim for good form and flow-through movement.  

Optional Variations 

• For a beginner variation, you can start with your hands and knees on the floor in a tabletop position and perform the same movement.  

• For an advanced variation, you can bring your crossed knee to the opposite elbow. This is known as a “cross-body mountain climber.”  

Bonus Tips from Snap Trainers

We recommend performing 2-3 sets of 10-12 reps or approximately 30-second intervals of each of these core exercises. You can even combine these core exercises with squats, deadlifts, lunges, and rowing to create a more effective full-body fitness routine that supports strength, mobility, and endurance. Not sure where to start? Whether you're at your local Snap Fitness gym or at home, explore and stream an on-demand workout in the Snap App today! 

Core exercises support your overall health and improve balance, posture, and stability—laying the foundation for everything from daily movement to athletic performance. Always pay attention to your form, and work towards challenging yourself once you feel confident and comfortable in each of these exercises. Building and strengthening your core takes consistent and dedicated practice.