I Asked a Muscle-Building Expert How to Train Your Core For Real Strength — Here’s the 5 Moves They Swear By

Core strength plays a role in almost everything we do. Sure, it helps if you are into sports, lifting weights, or chasing after that elusive six-pack. But even if none of that is on your radar, your core still clocks in every day by getting you out of bed in the morning, helping you pick things up and keeping you upright when you slump at your desk.

Still, many people struggle to train their core in a way that actually does the job. That is where Dr Milo Wolf comes in. He is a muscle-building expert, co-founder of Myoadapt, and a published researcher in muscle growth. We spoke to him to find out his top five moves for building a stronger core.

Some of the exercises below call for a bit of gym equipment and lean toward the advanced side. If that feels out of reach right now, no stress. Do what you can, and consider performing fewer sets or reps. With consistent practice, you can progress these exercises when the time feels right, and Dr Milo’s demonstrations below will show you how.

Dr Milo Wolf

1. V-Ups

If traditional crunches feel too easy, the V-Up is a natural progression. Milo notes that you can “easily add weight by holding a kettlebell or dumbbell” to increase the challenge.

• Sets/Reps: 2 sets, 10 to 12 reps, 60 seconds rest

2. Cable crunch

This exercise focuses on spinal flexion, the primary function of the rectus abdominis. Milo emphasizes that the movement should come from the spine rather than the hips, explaining that this helps target the six-pack more effectively.

• Sets/Reps: 3 sets, 6 to 10 reps, 60 seconds rest

3. Lying leg raise

A beginner-friendly option, the lying leg raise can be made more effective by adjusting your hand position. Milo recommends, “By placing your hands underneath your butt, you increase the range of motion for extra benefit.”

• Sets/Reps: 2 sets of as many reps as possible, 60 seconds rest

4. Ab wheel roll-out

This advanced move emphasizes the stretched position of the abs, which can accelerate core development. Milo highlights, “The roll-out emphasises the stretched position heavily, which research suggests will help you build your core musculature faster.”

• Sets/Reps: 3 sets of as many reps as possible, 60 seconds rest

5. Dumbbell side bend

Many people focus exclusively on the abs and neglect the obliques. Milo points out, “You can’t have a strong core without strong obliques and erector spinae too. This move targets both of those,” making it an essential addition to any routine.

• Sets/Reps: 3 sets per side, 10 to 12 reps, 60 seconds rest

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