These 3 Core Exercises Will Change Your Life

If you want a stronger core without endless crunches, this three-step progression is for you! By following these exercises just three days a week, you’ll build a solid core from beginner to advanced levels.

This isn’t just three random exercises—it’s a core progression designed to help you gradually improve, ensuring you develop strength safely and effectively.

How This Progression Works

• Step 1: Start with the beginner variation.

• Step 2: Once you can complete three rounds of 60 seconds (with perfect form), move to the intermediate variation.

• Step 3: When the intermediate level becomes easy, advance to the final variation.

Each workout takes just 4.5 minutes (60 seconds of work, 30 seconds of rest, for 3 rounds). Let’s get started!

1. Beginner Level: Reverse Crunch

This move builds foundational core strength while protecting your lower back.

How to Do It:

✅ Lie on your back and turn your palms toward the sky to avoid bad posture.

✅ Press your lower back into the ground.

✅ Bring your knees toward your chest, keeping your legs together.

✅ Lower your heels toward the ground and bring them back up.

✅ Inhale as you lower, exhale as you lift.

🔹 Form Tip: If your lower back lifts off the ground, modify the movement by bending your knees more. Do not advance until you can complete three rounds with perfect form.

2. Intermediate Level: Lying Leg Raise

This variation increases difficulty while keeping your spine safe.

How to Do It:

✅ Place your hands in a diamond shape under your tailbone.

✅ Keep your lower back pressed into the ground.

✅ Squeeze your legs together, point your toes, and slowly lower your legs.

✅ When your legs are just above the ground, engage your core and lift back up.

✅ Inhale as you lower, exhale as you lift.

🔹 Form Tip: Keep control on the way down and avoid arching your lower back. Once you can do this for three full rounds, move to the advanced level.

3. Advanced Level: V-Up

This explosive movement requires balance, strength, and control.

How to Do It:

✅ Start in the lying leg raise position with arms extended overhead.

✅ Press your lower back into the ground and tilt your pelvis.

✅ Explode up, reaching for your toes, and hold for one second at the top.

✅ Slowly lower back down and repeat.

✅ Keep your arms close to your ears throughout the movement.

🔹 Form Tip: Maintain control on the way down, and avoid jerking your body up. When you can do this for three rounds with perfect form, your core strength will be at an elite level!

Why This Works

✅ Gradual Progression: Each step builds strength for the next level.

✅ Lower Back Protection: Prevents injury while strengthening deep core muscles.

✅ Efficient & Effective: Just 4.5 minutes, 3x per week for real results.

Try this core progression and feel the difference in your strength and stability. Stay consistent, and soon you’ll have a rock-solid core!