This total body workout will tone your abs and strengthen your core. Many people neglect core focused exercises, but they are important for a well-rounded fitness routine. Core exercises improve your balance and stability by training the muscles in your pelvis, lower back, hips, and abs to work harmoniously. One of the best things about core exercises is that they don’t require any equipment, which means you can do them anywhere and anytime. They also make physical activities easier and help you get more defined abs. Hydrate yourself and rest minimally between each move. Now let’s get started!
Lie on your back with your knees bent and rest your feet on your heels. Keep your toes pointed towards your knees as much as possible. This will engage and flex your shins more. Straighten your arms in front of you and touch your hands together. Inhale, tighten your abs, and twist your upper body from side to side until your arm is touching the ground, keeping your shoulders lifted off the ground. Keep your legs as still as possible and tense abs throughout. Exhale before twisting to the opposite side. Do 10 reps on each side. WORKS ABS, CORE, ARMS, OBLIQUES
Get into plank position with elbows locked. Keep abs tight and alternate lifting each leg up and down. Breathe evenly throughout and do not round your back. Keep hands directly under your shoulders and back straight. To make this exercise more challenging, lift your opposite arm as you lift each leg. Do 15 reps on each side. WORKS ABS, CORE, GLUTES
Sit on the ground with your hips and knees bent 90 degrees. Clasp your hands together in front of you with elbows bent. Keep your back straight. Your torso should be at about 45 degrees to the ground. Keep your feet together and lift them off the ground about 4-6 inches. Inhale, tighten your abs, and explosively twist your torso as far as you can from side to side. To make this move more challenging, grab a medicine ball, dumbbell, or weight plate. Do 15 reps on each side. WORKS ABS, CORE, OBLIQUES
Get into push up position with elbows locked with arms & legs slightly wider than shoulder width. Keep palms flat on the ground. Lift one leg straight up, simultaneously lifting your opposite arm straight out to the side at shoulder level and parallel to the ground. Hold for 15 seconds, then switch sides. Keep abs tight, neck and back straight, and breathe evenly throughout. To make the move more challenging, hold the pose longer. WORKS ABS, CORE, ARMS, LEGS
Lie on your back and contract your core muscles. Place your hands gently behind your head and bend your knees, lifting your feet about a foot off the ground. Slowly go through a bicycle pedaling motion, alternating touching each elbow to the opposite knee as you twist back and forth. Breathe evenly and keep abs tight throughout. To make the exercise more challenging, pause for a second as you touch each elbow to the opposite knee. Do 15 reps on each side. WORKS ABS, CORE, HIP FLEXORS, OBLIQUES
Lie on your side with legs stacked on top of each other and gently hold your head with one hand. Keep your other arm extended at your side with your palm facing down. Inhale, tighten your abs, and crunch your knees up to your chest. Pause briefly, exhale, and return to starting position. Do 15 reps on each side. To make this exercise more challenging, do not let your feet touch the ground. WORKS ABS, CORE, HIP FLEXORS, OBLIQUES
Lie flat on your back with your arms extended at your sides, palms facing down and underneath your glutes to cradle your pelvis. Keep your legs stiff and straight, and raise them off the floor until they are vertical. Thrust your legs upward as if you are trying to put footprints on the ceiling. Lower your legs until your lower back is on the ground, then lower your feet but don’t touch the ground. This will maintain tension in your abs. Do 15 reps. To make this exercise more challenging, try to crunch your chest up as you thrust your legs up, or do 2 thrusts up. WORKS ABS, CORE, HIP FLEXORS, QUADS
Lie flat on your stomach with toes touching the ground and elbows bent, palms facing down. Keep head and neck in neutral position, and elbows directly under your shoulders. Inhale, tense up your abs, and lift your body straight up so that it is parallel to the ground, keeping toes and palms firmly on the ground. Pause briefly on top, exhale, and slowly return to starting position. Do 10 reps. To make the move more challenging, pause for a second or two on top. WORKS ABS, CORE, ARMS
Lie flat on your back with legs extended fully and arms extended at your sides with palms facing down. Inhale, tense up your abs, lift one leg up so that your thigh is perpendicular to the ground, crunch, and grab the back of your thigh with both hands. Pause briefly, exhale, and switch legs. Do not let your feet touch the ground as you lower your legs. Do 15 reps on each side. To make this exercise more challenging, lower your legs slowly. WORKS ABS, CORE, HIP FLEXORS
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