If you feel overwhelmed by the sheer number of core workouts online, you aren't alone. With so many routines competing for attention, it can be difficult to know which exercises genuinely build strength and which simply look impressive on screen. In most cases, real results come from mastering simple, foundational movements that build strength you can rely on in everyday life.
If you want a broader understanding of why these basics matter, our guide to old-school functional strength exercises shares a handy breakdown on how traditional movements still build muscle and support full-body performance.
To cut through the confusion around core training, we asked expert coach Jesse Padilla to share the exercises he believes everyone should prioritize. He focuses on movements that deliver real strength gains, are accessible for most people and offer long-term benefits beyond what you see on camera.
What are coach Padilla's 3 essential core building exercises
Padilla believes that effective core work doesn't need to be complicated. As he puts it, "You don’t need fancy equipment or advanced techniques to build real core strength."
He explains that even experienced lifters benefit from returning to simple, controlled movements performed consistently, since these foundational exercises can be done anywhere and progressed safely over time.
The only thing you will need to do these exercises other than yourself is one of the best yoga mats to make sure you can comfortably work through the three floor based exercises.
1. Forearm Plank
Trainer tips:
- Forearm planks build a solid foundation by activating nearly every core muscle group; abs, obliques, and the lower back.
- If a full forearm plank is too challenging, adjust to a straight arm push-up position and hold. Gradually move toward holding a solid forearm plank with proper breathing and bracing.
2. Leg Raises
Trainer tips:
- Leg raises target the lower abs and lower back; areas that are often undertrained.
- If you want to slow down any part of the movement, make it the lowering phase (the eccentric), this will fire up your core.
- Modification: Place your hands slightly under your glutes for support, or hold the legs mid-air for an isometric challenge.
3. Bridge Pose
Trainer tips:
- Bridge pose strengthens the lower back, glutes, and hamstrings while opening up the hip flexors and stretching the abdominals.
- Try lifting your hands slightly off the ground or add controlled thrusting motions once you’ve mastered the basic hold.
When discussing core strength with Padilla, he placed particular emphasis on the importance of breathing during core training. It's not something that gets much attention, but he considers it a crucial part of effective strength work. Being able to control your breathing during each exercise supports stability and helps your core muscles work more efficiently.
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