The abdominal muscles and the rest of the “core” (the muscles around the trunk and hips) help you stand, lift, twist and balance. Training them makes everyday tasks easier and supports other exercise. This guide explains a set of beginner-friendly core exercises, how to do each one, how to make it easier or harder and what to watch for. It is general fitness information for healthy adults, not medical advice. One thing it does not promise: the evidence does not support “spot reduction” of belly fat through ab exercises, which we explain below.

Check first: if you have back pain, a hernia, are pregnant or postpartum, have had abdominal surgery or have a medical condition, ask a doctor or physical therapist before doing core exercises. Stop if an exercise causes sharp pain, and stop and seek help for chest pain, dizziness or extreme breathlessness.

Ab exercises and belly fat

Ab exercises strengthen muscles; they do not remove fat from the abdomen selectively. In a 2015 randomised controlled trial in overweight and obese women (Kordi and colleagues, Journal of Manipulative and Physiological Therapeutics), adding abdominal resistance training to a diet did not reduce abdominal fat thickness more than the diet alone. We focus on strength, control and function, and make no weight-loss claims.

How core exercise fits the guidelines

The U.S. Physical Activity Guidelines for Americans recommend muscle-strengthening activities involving all major muscle groups on 2 or more days a week, and list body-weight exercises such as planks among them. Core exercises are one part of that, alongside legs, hips, back, chest, shoulders and arms, plus 150 to 300 minutes of moderate aerobic activity a week.

Beginner exercises

1. Dead bug

Lie on your back, arms pointing to the ceiling, hips and knees bent at 90 degrees. Gently brace your midsection so your lower back stays in contact with the floor. Slowly lower the opposite arm and leg towards the floor, then return and switch sides. Easier: move only the legs, or tap heels to the floor. Harder: straighten the leg further. Keep the movement slow and stop before your back arches.

2. Bird dog

On hands and knees, hands under shoulders and knees under hips, reach one arm forward and the opposite leg back until both are level with your trunk, hold briefly and return. Keep hips level and avoid twisting. Easier: move only an arm or only a leg. Harder: hold longer or draw small squares with the hand and foot.

3. Front plank

Rest on forearms and knees (easier) or toes, elbows under shoulders, body in a straight line from head to knees or heels. Brace gently and breathe steadily. Start with short holds, such as 10 to 20 seconds, and build gradually. Stop when your hips sag or your back aches.

4. Side plank

Lie on your side, elbow under shoulder, knees bent (easier) or legs straight. Lift your hips so your body forms a straight line. Hold briefly, then switch sides. Trains the muscles along the side of the trunk.

5. Glute bridge

Lie on your back, knees bent and feet flat. Press through your heels to lift your hips until your body forms a line from shoulders to knees, then lower slowly. Hip and core muscles work together here; avoid arching your lower back at the top.

6. Standing options

For people who find floor work difficult: standing knee raises with a hand on a wall, standing side bends with control, and carrying a shopping bag in one hand while walking tall (a “suitcase carry”) all challenge the core. See standing ab exercises.

Exercise overview

Exercise Main focus Starting dose
Dead bug Front of trunk, control 6–10 slow reps per side
Bird dog Back, hips, balance 6–10 reps per side
Front plank Whole trunk, endurance 2–3 holds of 10–20 seconds
Side plank Sides of trunk 2 holds of 10–15 seconds per side
Glute bridge Hips, back of trunk 8–12 reps
Suitcase carry Sides of trunk, grip 2 walks of 20–30 seconds per side

These are starting points; increase gradually as the guidelines advise (“start low and go slow”). See beginner ab exercises, bodyweight exercises and low-impact core exercises.

Progressing

  1. Master control and breathing in the easier versions.
  2. Add repetitions or a few seconds to holds.
  3. Move to harder versions (full plank, longer lever in dead bug).
  4. Add resistance later, such as bands or light weights; see weighted ab exercises.

Common mistakes

  • Holding your breath.
  • Letting the lower back arch or hips sag in planks.
  • Pulling on the neck in crunch-type exercises.
  • Rushing repetitions; slow control works the muscles better.
  • Doing only ab exercises and skipping the rest of the body.

More in core exercise technique and safety.

Choosing exercises for your situation

Situation Start with Note
Complete beginner Dead bug (legs only), glute bridge, plank on knees Short sets, focus on breathing
Floor work is difficult Standing knee raises, suitcase carry, standing band press-out Use a wall or counter for support
Some back discomfort Bird dog, glute bridge, side plank on knees Keep a neutral spine; get advice if pain persists
Already active Full plank, side plank, dead bug with straight legs Progress holds and lever length gradually

Frequently asked questions

How often should I train abs?

Two or three sessions a week as part of full-body strength training is a sensible start, in line with the guidelines’ two or more days of muscle strengthening.

Are crunches bad?

Not inherently, but many beginners pull on the neck or rush them. Exercises such as dead bugs and planks train the core with more control; add crunch variations later if they feel comfortable.

Ready-made routines are in core workout routines. All exercise guides are under Ab Exercises.

Sources