Training split
Your core is the group of muscles around the trunk (abs, obliques and lower back) that moves and stabilises the spine. Core training mixes exercises that bend and rotate the trunk with ones that resist movement.
Written by the GymStreak coaching teamUpdated
01
The core transfers force between the upper and lower body in almost every lift and sport. Compound lifts such as squats and deadlifts already train it, but direct core exercises let you target the abs, obliques and lower back specifically.
02
Aim for balance across four jobs: flexion (crunches, leg raises), rotation (twists, woodchops), anti-extension (planks, dead bugs, rollouts) and anti-rotation or side support (side planks). Two or three core exercises at the end of a session, two to three times a week, is a reasonable starting point for most people. Progress by adding time, reps, load or a longer lever.
03
Pick one exercise from at least three of the four groups. Beginners can start with dead bugs, planks, crunches and side planks before moving to hanging and rollout variations.
BeginnerIntermediateAdvanced
Beginner compound bodyweight exercise for the abs, also working the chest, forearms and shoulders.
Beginner isolation barbell exercise for the obliques.
Beginner compound bodyweight exercise for the abs, also working the glutes, hamstrings and lower back.
Beginner isolation bodyweight exercise for the abs, also working the hamstrings.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation bodyweight exercise for the abs, also working the obliques.
Beginner isolation bodyweight exercise for the abs.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation dumbbell exercise for the obliques.
Beginner isolation bodyweight exercise for the abs, also working the obliques.
Beginner isolation bodyweight exercise for the abs, also working the obliques.
Beginner compound bodyweight exercise for the obliques, also working the abs, lats and shoulders.
Beginner isolation bodyweight exercise for the lower back, also working the hamstrings and glutes.
Beginner compound bodyweight exercise for the calves, glutes, shoulders, adductors and abductors.
Beginner compound bodyweight exercise for the abs, also working the quadriceps, adductors and abductors.
Beginner compound bodyweight exercise for the abs, also working the calves, chest and hamstrings.
Beginner compound bodyweight exercise for the abs, also working the calves, chest and hamstrings.
Beginner compound bodyweight exercise for the abductors, also working the abs, glutes and hamstrings.
Beginner compound bodyweight exercise for the abs, also working the quadriceps.
Beginner compound bodyweight exercise for the abs, also working the chest, forearms and glutes.
Beginner compound bodyweight exercise for the abs, also working the chest, lats and lower back.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings, quadriceps and shoulders.
Beginner isolation bodyweight exercise for the abs.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings and lower back, also working the shoulders.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation barbell exercise for the obliques, also working the abs.
Beginner isolation bodyweight exercise for the abs, also working the shoulders, glutes and quadriceps.
Beginner isolation bodyweight exercise for the obliques, also working the abs.
Beginner compound bodyweight exercise for the abs, also working the obliques.
Beginner isolation bodyweight exercise for the abs.
Beginner compound bodyweight exercise for the abs, also working the calves, chest and forearms.
Beginner compound bodyweight exercise for the hamstrings, quadriceps and abductors, also working the adductors, glutes and abs.
Beginner isolation bodyweight exercise for the obliques, also working the abs.
Beginner isolation bodyweight exercise for the abs, also working the glutes, obliques and shoulders.
Beginner isolation bodyweight exercise for the abs, also working the obliques and shoulders.
Beginner isolation bodyweight exercise for the lower back.
Beginner compound bodyweight exercise for the lats, lower back and middle back, also working the shoulders.
Beginner compound bodyweight exercise for the obliques, also working the abs, chest and hamstrings.
Beginner isolation bodyweight exercise for the abs.
Beginner isolation dumbbell exercise for the abs.
Intermediate isolation barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate isolation barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate isolation cable machine exercise for the abs.
Intermediate compound bodyweight exercise for the abs, also working the obliques, quadriceps and lats.
Intermediate isolation bodyweight exercise for the abs.
Intermediate isolation bodyweight exercise for the obliques, also working the abs.
Intermediate isolation bodyweight exercise for the abs.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate compound bodyweight exercise for the quadriceps, also working the hamstrings, lower back and adductors.
Intermediate compound bodyweight exercise for the abs, also working the chest, glutes and obliques.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate compound bodyweight exercise for the quadriceps, also working the abs, glutes and hamstrings.
Intermediate isolation cable machine exercise for the obliques, also working the abs.
Intermediate isolation bodyweight exercise for the obliques, also working the abs.
Intermediate compound bodyweight exercise for the abductors, also working the abs, glutes and obliques.
Intermediate compound bodyweight exercise for the abs, hamstrings and quadriceps, also working the calves, glutes and obliques.
Intermediate isolation plate exercise for the obliques, also working the abs.
Intermediate compound barbell exercise for the abs, also working the shoulders and triceps.
Intermediate isolation exercise ball exercise for the obliques, also working the abs.
Intermediate isolation barbell exercise for the lower back and glutes.
Intermediate isolation bodyweight exercise for the obliques, also working the abs and quadriceps.
Intermediate compound bodyweight exercise for the abs, obliques, shoulders and abductors, also working the adductors.
Intermediate compound bodyweight exercise for the abs, also working the glutes, hamstrings and lats.
Intermediate compound bodyweight exercise for the abs, calves, hamstrings, quadriceps, adductors and abductors, also working the lower back.
Intermediate compound bodyweight exercise for the abs, glutes, hamstrings, obliques, quadriceps and adductors, also working the abductors.
Intermediate compound bodyweight exercise for the hamstrings, obliques and quadriceps, also working the glutes, abs and adductors.
Intermediate isolation cable machine exercise for the obliques, also working the abs.
Intermediate compound bodyweight exercise for the abs, also working the calves, chest and forearms.
Intermediate isolation bodyweight exercise for the abs.
Intermediate isolation bodyweight exercise for the obliques, also working the abs.
Intermediate isolation cable machine exercise for the obliques, also working the abs.
Advanced isolation bodyweight exercise for the abs, also working the lats.
Advanced compound bodyweight exercise for the abs, also working the calves, chest and forearms.
Advanced compound bodyweight exercise for the abs, also working the glutes, hamstrings and lower back.
Free GymStreak calculators that go with core training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
