7 Top Workouts for Strong Core

When most guys start hitting the gym, they usually focus on the chest, back, and arms — and almost always skip one of the most crucial muscle groups: the core.

What Are Core Muscles?

Your core isn’t just your abs — it’s a combination of your abdominal muscles, obliques (side muscles), lower back, and glutes.

These muscles work together to keep your body stable, protect your spine, and support nearly every movement you make in the gym (and outside it).

Why Are Core Muscles Important?

A strong core gives you:

• Better stability and posture
• Improved balance and control during heavy lifts
• Protection for your internal organs
• Lower risk of injury, especially in your back

How to Know If Your Core Is Weak

Try doing squats or deadlifts with heavy weight. If your lower back starts hurting afterward, that’s a clear sign your core isn’t strong enough.

And no — doing endless crunches won’t fix it. You need a well-rounded core routine that strengthens your entire midsection.

How Often Should You Train Core?

Aim to train your core at least twice a week. Remember — core training isn’t about getting a six-pack overnight, it’s about building stability and strength that supports all your other workouts.

Sets and Reps

The number of sets and reps depends on your fitness level:

Beginner: 5–10 reps, 1–2 sets

Advanced: 15–20 reps, 3–4 sets

These exercises won’t burn belly fat directly, but they’ll strengthen the muscles underneath, giving your back and body a solid foundation for every movement.

7 Top Workouts for Strong Core

1. Plank

Definitely one of the best core strengthening exercises.

You can do it anywhere.

Starting position:

Lie face down and then lift your body leaning on your elbows.

Your legs should be hip-width apart.

You need to hold that position for at least 30 seconds.

As you progress, increase to 1 minute.

Do this exercise 5 times.

There are different variations of the plank like side plank, forearm plank.

Also, when you get into shape you can do the weighted plank.

2. Barbell rotation

A perfect exercise that includes throwing, kicks, and rotation.

Therefore, it is necessary for a strong core.

This exercise includes many moves, rotation, lateral flexion, and extension.

Watch the video:

3. Dragon flag exercise

I’ll be honest with you.

This is a super hard exercise.

But, it activates your abs in a different way.

Your core muscles keep your body stable which is really hard.

Watch the video:

4. Ab wheel exercise

Lie on the floor and put the ab wheel below your shoulders.

Slowly push the ab wheel going forward and then backward.

It depends on your core muscles and how low you can go.

Try to keep your back straight.

Do this exercise 10 – 15 times per set.

This is an effective cutting exercise.

5. Weighted sit-ups

Sit-ups are a must when it comes to the core muscles.

However, for a super strong core, we add weights.

Keep the weights above your head.

When you reach a sitting position go back and lie on your back.

Do 20 reps per set.

6. Hanging leg raise

A great exercise for your abs which gymnasts usually do.

To build a strong core try to do it without swinging.

Watch the video:

7. Stability ball pike

A complex exercise, it requires good flexibility and many muscles are activated.

And of course, watch the video:

Nutrition for Shredded Abs

Nutrition plays a crucial role in achieving strong core and shredded six-pack abs.

Your diet should be rich in protein, fiber, and healthy fats.

Additionally, it’s important to maintain a calorie deficit (you should eat a fewer calories) for body fat loss.

Nutrition before a workout

It’s important to fuel your body with the right nutrients before a workout. You can eat a small meal consisting of complex carbohydrates and protein. This will provide you with the necessary energy for the workout.

Nutrition after a workout

After a workout, your body needs nutrients to repair and recover. You can eat a protein-rich meal or drink a protein shake to help your muscles recover and grow.

Supplementation

Supplements can help you achieve your fitness goals faster.

Some of the most effective supplements for getting shredded abs are whey protein, creatine, and BCAAs.

The best supplement I’m using in my cutting phase is Capsiplex Burn.

If you want to get faster results, you can take natural supplements for cutting.

The most important thing about this supplement is that it will help you burn excess fat in your stomach, get definition, reduce body weight and retain muscle mass.

How Does It Work?

The mix of natural ingredients will boost your energy, metabolism, blood flow, and protein synthesis, and recover after a workout.

Also, you will increase lean muscle and prevent muscle loss while losing fat.

Ingredients

• Capsiplex – a thermogenic fat-burning mixture
• Innoslim – boosts hormones important for fat burning
• Caffeine – helps boost energy, increase alertness, and improve mental focus.
• B vitamins – play a key role in energy metabolism.
• Iodine – is important for metabolism and protein synthesis.
• Chromium – it converts fat into energy for an explosive workout.
• Tyrosine –an amino acid important for focus, motivation, and faster metabolism.
• Arginine – another amino acid that increases the protein synthesis
• Black Pepper – helps all the above-mentioned ingredients to be absorbed well

How to Take It?

Take 3 capsules with a glass of water.

The best time to take this supplement is 30-45 minutes before a workout.

Personally, I am taking it 45 minutes before warming up at the gym.

You should take Burn on your rest day too, just take it before breakfast.

You can read more about this supplement here.