July 29, 2025

Build a Strong Middle: Your Easy Guide to Core Exercises

Written by Will Duru, BSc (Hons) Sport and Exercise Science, award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery .

As a strength and conditioning coach, I often get asked to talk about how important a strong core is. Your core is like the centre of your body. It helps you with almost everything you do, from standing tall to lifting things. A strong core can help you move better, stop back pain, and even improve your sports. Many people think of a six-pack when they hear ‘core,’ but it’s much more than that. It’s about the deep muscles that keep your body stable.

In this guide, we will look at four simple but very good core exercises: sit-ups, plank, side plank, and leg raises. These exercises are great for building a strong middle. They are easy to learn and you can do them almost anywhere. We will explain why each one is good and how to do it. Get ready to make your core stronger and feel better in your everyday life! This core workout plan is for everyone, whether you are just starting or have been exercising for a while.

Why a Strong Core is So Important

Having a strong core is not just for athletes. It is important for everyone. Here is why a strong core can make a big difference in your life:

Better Posture and Less Back Pain: Your core muscles help you stand up straight. If your core is weak, other muscles, like those in your back, have to work harder. This can lead to bad posture and back pain. A strong core helps keep your spine healthy and your posture good.

Improved Balance and Stability: Your core acts like a stable base for all your movements. Whether you are walking, running, or just standing on one leg, your core helps you stay balanced. This is very important for preventing falls, especially as you get older.

Better Sports Performance: If you play any sport, a strong core will help you. It helps you create power for throwing, hitting, or kicking. It also helps you change direction quickly and stay steady. From running to lifting, a strong core makes you a better athlete.

Easier Everyday Tasks: Think about lifting a heavy bag, bending down to tie your shoelaces, or even just getting out of a chair. All these everyday actions use your core muscles. A strong core makes these tasks easier and safer. It is about making your body work better for you every day. So, a good core workout plan is key for overall fitness.

Your 4 Essential Core Exercises

Here are four simple but very effective core exercises. They will help you build a strong middle. Do 4 sets of each exercise. For exercises that use reps, aim for 12-15 reps. For exercises that use time, hold for 30-60 seconds. Rest for 45 seconds between each set.

Exercise	Sets	Reps/Time (seconds)	Rest (seconds)
Sit-ups	4	12-15	45
Plank	4	30-60	45
Side Plank	4	30-60 (each side)	45
Leg Raises	4	12-15	45

About Each Core Exercise

Let’s look at each exercise in more detail and why it is great for your core strength training:

Sit-ups: This is a classic abs workout exercise. It works the main muscles at the front of your stomach. To do it, lie on your back with your knees bent and feet flat. Put your hands behind your head or across your chest. Lift your upper body towards your knees, feeling your stomach muscles work. Then slowly lower back down. This helps build strong abdominal muscles.

Plank: The plank is a fantastic exercise for your whole core. It works your stomach, back, and side muscles all at once. To do it, get into a push-up position, but rest on your forearms instead of your hands. Keep your body in a straight line from your head to your heels. Do not let your hips drop or go too high. Hold this position, keeping your core tight. This is a key core exercise for stability.

Side Plank: This exercise is great for your side muscles (obliques). These muscles help you twist and bend. To do it, lie on your side. Prop yourself up on one forearm, keeping your elbow under your shoulder. Stack your feet one on top of the other. Lift your hips off the floor so your body forms a straight line. Hold this position. Remember to do both sides. This is a vital abdominal exercise for a strong middle.

Leg Raises: This exercise focuses on the lower part of your stomach muscles. To do it, lie on your back with your legs straight. Keep your lower back pressed into the floor. Slowly lift your legs straight up towards the ceiling until they are at a 90-degree angle or as high as you can go without arching your back. Then slowly lower them back down. Do not let your feet touch the floor between reps. This is a great way to target your lower abs.

Food for a Strong Core: Why Nutrition Helps

Just like with any muscle you want to grow, what you eat plays a big part in getting a strong core and clear abs. You can do all the core exercises in the world, but if your diet is not right, you might not see the results you want.

For your muscles to grow and get stronger, they need the right building blocks.

Protein is super important here. It helps your muscles fix themselves after you work out and then grow bigger. Make sure you eat enough lean protein. Good choices are chicken, fish, eggs, and lean meat. If you do not eat meat, try lentils, beans, or tofu. Eating enough protein also helps you feel full, which can help if you are trying to lose some body fat.

To see your abs, you also need to have less body fat. This means eating a balanced diet with good carbs, healthy fats, and lots of vegetables. Drinking enough water is also very important for your body to work well and for your muscles to recover. So, remember, a good core workout plan goes hand-in-hand with good food choices!

The 12Reps App: Your Core Training Partner

To help you do these core exercises and many others with the best form, I highly recommend the 12reps app. This app is a great tool for your core workout plan. It has all the exercises we talked about, and many more. Each exercise comes with a clear video from fitness experts. This helps you see exactly how to do the exercise correctly. You will also find simple words that tell you how to do each exercise and which muscles it works. The 12reps app puts expert help right in your hand. It makes it very easy to build a strong core and reach your fitness goals.

Building a strong core is one of the best things you can do for your body. It helps you in daily life, makes you better at sports, and can even help with back pain. These four exercises – sit-ups, plank, side plank, and leg raises – are a great start to your core fitness journey. Start today, be consistent, and you will soon feel the benefits of a strong middle!

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12Reps Team

The 12reps app is your ultimate fitness companion, crafting tailored workout plans, tracking your progress, and keeping you motivated every step of the way. Whether you’re at home, in the gym, or on the go, our adaptable approach fits seamlessly into your lifestyle — providing the support and guidance you need to crush your goals and stay on track.