20-Minute Core Workout Routine For Functional Strength

2. Dead Bug

Why it rocks: “Dead Bugs are good for just about any skill level because they are a safe and effective way to strengthen and stabilize your core, spine, and back muscles,” says Kendter. “They target the same stabilization muscles as a plank, but without posing as much potential strain to the low back.”

How to:

1. Lie on your back with arms extended toward the ceiling in-line with shoulders and legs bent to 90 degrees (knees above hips).
2. Pressing the lower back into the floor and engaging the abs, slowly extend and lower the right leg and left arm (overhead) until they nearly touch the floor.
3. Pause, then return to start and repeat on the opposite side. That’s 1 rep.
4. Complete 10 reps.

3. Glute Bridge March

Why it rocks: “The glute bridge march works the core and glutes, improving stability and strength in the pelvic and hips,” says Kendter. “The glute bridge and all its forms are great at strengthening the gluteal muscles which will make you stronger.”

How to:

1. Lie on your back with knees bent and feet planted hip-width on the floor.
2. Engage core, then press into heels and squeeze glutes to raise hips until body forms a straight line from knees to shoulders.
3. Lift right knee toward chest. Pause, then lower right foot.
4. Repeat with the other leg.That’s 1 rep.
5. Complete 12 reps.

4. Kettlebell Bridge Pullover

If you don’t have access to a kettlebell, simply use a single dumbbell.

Why it rocks: “This exercise increases the strength of the anterior core and glutes, and due to its eccentric nature, it provides a lot of time under tension,” explains Kendter. It also teaches your hamstrings, glutes, and abs to work together, she adds.

How to:

1. Lie on back with knees bent and your feet flat on the floor. Hold a kettlebell in both hands, resting on top of chest.
2. Raise hips so your body forms a straight line from shoulders to knees.
3. Lift the kettlebell into the air over chest, then slowly lower it behind you until it nearly touches the ground without arching your back or splaying your rib cage.
4. Engage core and return the kettlebell over your chest. That’s 1 rep.
5. Complete 8 reps.

5. Kettlebell Dead Bug Pullover

If you don’t have access to a kettlebell, simply use a single dumbbell.

Why it rocks: When you’re ready for a progression from the traditional dead bug, the kettlebell dead bug pullover adds an additional load, says Kendter. “It strengthens the abdominal muscles and helps promote neutral spine and anti-rotation.”

How to:

1. Lie on your back with your legs bent at 90 degrees (knees over hips) and arms extended over your chest holding a kettlebell with both hands. That’s your start position.
2. Press lower back into floor, engage your core, then slowly and simultaneously extend and lower your right leg until your heel nearly touches floor while you lower the kettlebell overhead until it nearly touches the floor behind you.
3. Pause, then return to start and repeat on the opposite side. That’s 1 rep.
4. Complete 8 reps.

6. Single-Arm Floor Press Dead Bug

Why it rocks: This move has greater demands on your balance and stability since your core and body have to resist the urge to rotate when you singular arm press, which causes greater activation of the core, explains Kendter.

How to:

1. Lie on your back with your legs bent (knees over hips) and arms extended straight up towards the ceiling, holding a dumbbell in your left hand, palm facing your feet. Press your lower back into the mat to engage your core—if someone tried to slide a hand in between your lower back and the floor, it shouldn’t fit.
2. As you extend and lower your right leg until your heel nearly touches the floor, slowly and simultaneously bend your left arm at a 45-degree angle from your body until your upper arm lightly taps the floor.
3. Pause, then press the weight back up towards the ceiling and draw the right leg back to meet the left to return to start. That’s 1 rep.
4. Complete 8 reps on one side, then complete another 8 reps on the other side.

7. Stability Ball Dead Bug

If you don’t have access to a stability ball, simply press your hand into the top of the opposite knee for a similar effect.

Why it rocks: Adding a stability ball to your dead bug can boost your spinal and core stability while simultaneously engaging your abdominals, explains Kendter. Trust us, it’s tougher than it looks.

How to:

1. Lie on your back with legs bent at 90 degrees and arms extended over chest, holding a stability ball between your forearms and knees.
2. Press low back into the mat, engage core, then slowly and simultaneously extend and lower right leg until heel nearly touches floor and your left arm overhead until hand nearly touches floor behind you.
3. Pause, then return both knee and forearm to the stability ball and repeat on the opposite side. That’s 1 rep.
4. Complete 10 reps.

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Group B

8. Side Plank



Why it rocks: Looking for a killer core move that can be done anytime and any place? Say hello to side planks. “They work the deep spinal stabilizing muscles to strengthen your core, particularly your obliques, without stressing your back,” says Kendter.

How to:

1. Lie on your side with your right forearm flat on the floor, elbow under shoulder, and both legs extended, forming a straight line from head to feet. (Feet can either be staggered for more stability, or stacked for more of a challenge.)
2. Engage core and lift hips off the floor. Hold for 30 to 60 seconds. That’s 1 rep.
3. Complete 1 rep on each side.

9. Stability Ball Rollout



If you don’t have access to a stability ball, using an ab roller wheel for this move will also work, however it may feel slightly more challenging.

Why it rocks: “This is an advanced exercise which is an overall bang for your buck,” says Kendter. “I love this advanced plank variation since it adds the element of instability because of the ball, which means more muscles are engaged overall.” And, thanks to the “rollout” portion of the movement, it’s going to increase the intensity even more.

How to:

1. Start by kneeling on your mat and place your forearms on a stability ball.
2. Slowly move arms forward, until your body forms a straight line. Hold here for three seconds, then roll back until your hips are over your knees. That’s 1 rep.
3. Complete as many reps as you can (while maintaining good form!!) in 30 seconds.

10. Inchworm



Why it rocks: “This is a full-body bodyweight movement that increases strength and flexibility within the arms, upper back, core, and legs,” says Kendter. “You have to engage your core to bend over and walk out into a high plank position and back, so you get a lot of bang for your buck.”

How to:

1. Stand with feet hip-width. Slowly bend over to touch the floor in front of your feet with both hands.
2. Keeping your core tight and leg muscles active, walk your hands forward on the floor, without letting hips drop below shoulder-level, until you reach a high plank position.
3. Pause in plank position, then slowly walk your hands back toward your feet. Stand up tall. That’s 1 rep.
4. Complete 10 reps.

11. Bird Dog



Why it rocks: “The bird dog, like the dead bug, is a simple core exercise that improves stability and encourages a neutral spine,” says Kendter. Plus, this movement uses the whole body to target and strengthen your core, hips, and back muscles, while helping to promote proper posture which can help relieve lower back pain, she adds.

How to:

1. Start in a quadruped position with wrists stacked directly under shoulders and knees under hips.
2. Keeping back flat, core engaged, and a slight bend in your elbows, extend your left arm out in front of you at shoulder height and right leg straight behind you at hip height.
3. With control, bring your extended leg back underneath you, stopping at your hips, and tap that knee with your opposite elbow.
4. Lower your leg and arm down, then repeat on the other side. That’s 1 rep.
5. Complete 10 reps.

12. Bear Crawl



Why it rocks: “Since you’re moving on all fours hovering over the ground as you perform this exercise, your core muscles really have to fire to keep your spine, hips, and shoulders stabilized,” says Kendter. The bear crawl is also a great warm up exercise or finisher since it lights up your entire body, she adds.

How to:

1. Start in a tabletop position at the back of your mat with wrists under shoulders, knees under hips, and neck aligned with spine.
2. Keeping your core tight and a slight bend in your elbows, lift knees one or two inches off the floor while maintaining a flat back.
3. Slowly walk hands and feet forward to the top of your mat, then reverse the movement. That’s 1 rep.
4. Complete 12 reps.

13. Stability Ball Stir The Pot



If you don’t have access to a stability ball, simply do this move with your forearms on the floor. Instead of moving your forearms in a circle to create instability, you can move your body while your feet and forearms remain planted.

Why it rocks: Looking for an advanced core move? Try this out because “stirring the pot” on a stability ball works the core muscles by challenging the stability of your abdominals while you balance your forearms in a plank position and rotate, Kendter explains.

How to:

1. Place forearms on a stability ball and extend legs directly behind you in a high plank—your body should form a straight line from head to heels.
2. Engage your abs and move forearms in a full circle, so the stability ball moves as well, keeping the rest of your body still. That’s 1 rep.
3. Do 10 reps in one direction, then reverse the circle for 10 reps in the opposite direction.

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Group C

14. Unilateral Dumbbell March



Why it rocks: Unilateral dumbbell marches are one of Kendter’s favorite moves for a reason. Not only do they train your core stability by adding an offset weight to the center body, but they also offer work on your grip strength, upper body development, and overall athleticism, she notes.

How to:

1. Standing straight with your feet shoulder-width, hold a dumbbell in your right hand and place your left hand on your hip.
2. Slowly lift your right leg up until your knee is at hip height.
3. Then, with control, lower your leg down to the ground. Repeat on the other side. That’s 1 rep.
4. Complete 10 reps on one side, then switch sides and do another 10 reps.

15. Kettlebell Goblet Squat



Why it rocks: “This exercise is a must for your core because it not only works your lower body, but the weight in front of your chest forces your core to work harder in order to maintain stability and balance,” says Michael Hamlin, CSCS, a strength and conditioning specialist and the founder of Everflex Fitness.

How to:

1. Hold a kettlebell and stand with feet slightly wider than hip-width, toes pointed slightly out.
2. Pin elbows to your rib cage and hold the bell right under your chin, gripping it kettlebell by the horn right-side-up.
3. Engage your core and keep arms close to your chest with elbows pointing down as you bend hips and knees to squat down as low as you can without letting your lower back round at the bottom.
4. Pause for two seconds, then drive through glutes, legs, and heels to stand back up to the starting position. That’s 1 rep.
5. Complete 10 reps.

16. Russian Twist



Why it rocks: “Russian twists rock your core because it targets your obliques which are often neglected in traditional ab exercises, as well as your rectus abdominis a.k.a. the muscles we typically associate with a six-pack,” says Hamlin.

How to:

1. Sit on the ground with knees bent and your feet flat on the floor.
2. Lean back slightly and lift your feet off the ground a few inches, balancing on your butt.
3. Hold a weight at your chest and rotate your torso to one side, tapping the weight on the ground next to your hip before twisting to the other side. That’s 1 rep.
4. Complete 12 reps in total.

17. Incline Mountain Climbers



Why it rocks: “This exercise is great for your core because it engages your abs and obliques to stabilize your torso as you move your legs,” says Hamlin. Plus, if you don’t have access to a bench or chair, Hamlin says you can do this move against a wall which will bring some extra fire to your abs and hips.

How to:

1. Start in a high plank position with hands on a bench, step, chair, or wall. The more elevated your upper body is, the easier this exercise will feel.
2. Bring one knee up toward your chest, then slowly bring it back down, focusing on control and keeping your tailbone stable at the top of the movement.
3. Repeat on the opposite leg while keeping your core engaged the entire time. That’s 1 rep.
4. Complete 12 reps in total.

18. Leg Lowers



Why it rocks: “This movement is great for your core because it targets your rectus abdominus (six-pack) and your hips,” says Hamlin. “Additionally, this exercise can help improve your hip flexibility, as you work to maintain a straight leg position while lowering and lifting each leg.”

How to:

1. Lie on your back with legs extended and arms resting on the floor at your sides. Lift both legs straight up toward the ceiling.
2. Slowly lower both legs toward the floor while engaging lower abs and keeping lower back flat to the floor. (Option to modify and alternate lowering one leg at a time.)
3. Return legs back up to the starting position. That’s 1 rep.
4. Complete 12 reps.

19. Turkish Get-Up



Why it rocks: “Turkish get-ups are super challenging for your entire body and require core stability and control throughout the entire movement,” says Hamlin. Not to mention, this move is also great for improving stability and strength in your upper and lower body, he adds.

How to:

1. Lie on your back with a kettlebell in your left hand resting in front of your shoulder. Bend your left leg, placing your foot flat on the floor. Stretch out your right arm and leg to the side at a 45-degree angle.
2. Get a good grip on the handle and press the weight up toward the ceiling, locking out the elbow completely and keeping a gaze on the kettlebell.
3. With eyes still on the bell overhead, rise onto the right forearm, then push into the palm of the right hand to sit up.
4. Engage abs, then push through the left heel and squeeze glutes to lift hips until the left thigh is parallel to the floor.
5. In one fluid motion, raise the torso and slide your right leg behind your body, toes angled toward the back-left corner behind you.
6. Swivel your right shin to the right so that the foot is directly behind the body and raise the torso to come into a half-kneeling lunge.
7. Keeping your core tight, drive into the left heel to stand. Slowly and with control, reverse the move back to the starting position. That’s 1 rep.
8. Do 4 to 6 reps on one side, then complete the same number of reps on the other side.

20. Squat To Oblique Twist



Why it rocks: “This exercise is amazing for your core because it works multiple muscle groups, including your glutes, quads, and core muscles,” says Hamlin. “The squat targets your lower body, while the knee drive engages your hip flexors and obliques, helping to improve your balance and stability,” he explains. From there, the twisting motion challenges your core muscles and obliques to work together, helping to improve your overall core strength.

How to:

1. Stand with your feet shoulder-width and hands lightly touching the back of your ears.
2. Lower your body into a squat position while focusing on keeping your chest upright and weight balanced between your toes and heels.
3. Push through your feet to stand back up, and drive one knee up and across your chest, twisting your torso and bringing your opposite elbow to that knee.
4. Bring your knee back down and return to the starting position. That’s 1 rep.
5. Continue alternating between sides for a total of 12 reps.

Bottom line: “Your core is the central part of your body,” says Kendter. “Its layers of deep muscles help support your pelvis, spine, butt, back, hips, and stomach.” Basically, everything from the pelvis up to the neck can be considered part of the ‘core’. These muscles are foundational and essential for keeping our posture strong and tall, while allowing us to smoothly move our limbs through all planes of motion, in all directions, without becoming unstable.



Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.  



Talene Appleton is the fitness editor at Women’s Health, where she nerds out over all things fitness, nutrition, and wellness. She was previously the fitness and commerce editor at Men’s Health, where she tested and reported on the newest, buzziest fitness and wellness products to hit the market. As a NASM-certified personal trainer and Precision Nutrition-certified nutrition coach, she is passionate about supporting women at the intersections of fitness, food, and community. Talene was on the George Washington University college dance team (shout out First Ladies) before moving on to become an NBA dancer for the Washington Wizards—you can still catch her at dance classes across New York and LA in her free time. Before entering journalism full-time, Talene was a private chef for four years and still enjoys cooking for and hosting friends and family regularly.