Ah the illusive six-pack, the washboard stomach, the epitome of a chiseled physique. Visible or not, everybody has a great set of these, and they work hard for you!
Our abdominal muscles are one part of our ‘core’, which also includes muscles of the lower back, hip, and gluteals. A strong core is important as it helps transmit forces between the upper and lower body, providing spinal stability during exercises such as lifting. Strengthening your core has many benefits including prevention of back injuries, improved posture, balance, and stability during movement.
Core Strength vs Core Stability Exercises
Believe it or not, these two are not the same thing. Basically if the spine is moving, for example in a crunch, it is a strength exercise. Whereas if the spine doesn’t move, for example when holding a plank, it is a stability exercise. Having really strong abs doesn’t necessarily equate to good core stability and vice versa. Therefore it’s important to include both strength and stability exercises when training your core.
Whittle your waistline
This core workout includes strength and stability exercises that target the abdominals, obliques, back and lower body. A good target is to include this workout 2 – 3 times per week, resting at least a day in between. Balance this with some cardiovascular training, such as running or walking, and you’ll be on your way to a rock hard core in no time!
Incredible Core Workout
The following workout should be performed as a circuit. Do all the exercises back to back with as little rest as possible. There are both beginner and more advanced options pictured. Please choose the appropriate exercise for your fitness level. Aim to complete 2 to 3 rounds of this circuit.
Please read my disclaimer and make sure you are medically cleared by a physician before starting any exercise regimen.
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Incredible Core Workout |
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Exercises |
Reps/Hold Time |
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Basic |
Advanced |
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Roll downs (Warm – up and cool down) |
3 |
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Abdominal Crunch (feet on floor) |
Abdominal Crunch (legs in tabletop) |
10 |
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Bicycle Crunch (feet on floor) |
Bicycle Crunch (legs extended) |
20 (10 per side) |
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Around the world plank (modified version) |
Around the world plank (full version) |
Hold each position for 60 seconds |
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Plank with leg extension (modified version) |
Plank with leg extension (full version) |
20 (10 per side) |
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Prone Back Extension (arms bent) |
Prone Back Extension (full version) |
10 |
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Swimming |
20 (10 per side) |
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Cat-camel to child’s pose |
3 |
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Complete exercises back to back with as little rest as possible. The cat-camel to child’s pose is your active rest. Repeat the sequence again starting with the abdominal crunches. Aim to complete 2 – 3 sets of the circuit. Complete 3 roll downs at the end of your workout to cool down. |
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Roll Downs (Warm-Up & Cool Down)
A. Stand up straight looking forward with knees slightly bent and arms by your side. B. Inhale, then exhale and slowly roll down, letting your arms hang freely. C & D. Inhale at the bottom, then exhale, scoop abdominals and roll up articulating one vertabra at a time. E. Repeat sequence.
Abdominal crunch (feet on floor)
A. Lye on a mat with knees bent and feet a comfortable distance from your bottom. Scoop abdominals so lower back is slightly pressed down. Place hands behind the head with elbows out to the side. B. Inhale, then exhale and crunch towards knees by lifting shoulder blades off mat and scooping abdominals; your belly should not pop out. Inhale to return to bottom and repeat.
Abdominal Crunch (Knees in tabletop – more advanced)
A. Lye on a mat with knees in a tabletop position as shown. Scoop abdominals so lower back is slightly pressed down. Place hands behind the head with elbows out to the side. B. Inhale, then exhale and crunch towards knees by lifting shoulder blades off mat and scooping abdominals; your belly should not pop out. Inhale to return to bottom and repeat.
Bicycle crunch (feet on floor)
A. Lye on a mat with knees bent and feet a comfortable distance from your bottom. Scoop abdominals so lower back is slightly pressed down. Place hands behind the head with elbows out to the side. B. Inhale, then exhale and crunch left elbow towards right knees by twisting and scooping abdominals. Lift the foot off the floor to engage lower abdominals and tap elbow to kneecap. Inhale and return to the start. Repeat on other side. Note: This movement should feel like you are trying to wring out your abs like a sponge.
Bicycle crunch (legs extended)
A. Lye on a mat with legs in tabletop (not pictured). Scoop abdominals so lower back is slightly pressed down. Place hands behind the head with elbows out to the side. Inhale, then exhale and crunch left elbow towards right knees by twisting and scooping abdominals. B. Simultaneously extend your left leg to a 45 degree angle. Inhale, then exhale and swap legs, twisting your right elbow to your left knee and extending your right leg. Note: This movement should feel like you are trying to wring out your abs like a sponge.
Around the world plank (modified)
A. Start off in a modified plank position with elbows under shoulder and back in one long line. Brace abs and squeeze bottom tightly to protect lower back. Hold for 60 seconds. B. Turn to one side and stack knees as pictured. Lift hips up into modified side plank and extend arm above. Hold for 60 seconds. C. Roll onto your back. Bend knees and place feet a comfortable distance away from bottom with arms by your side. Roll up through the spine one vertabra at a time until you are in one long line through the knee, hip, and shoulder. Hold bridge position for 60 seconds. D. Roll onto your other side and repeat side plank. Hold for 60 seconds. Turn back to position A and hold modified plank for 60 seconds to finish.
Around the world plank (full version)
A. Start off in a push-up plank position with hands under shoulder and back in one long line. Brace abs and squeeze bottom tightly to protect lower back. Hold for 60 seconds. B. Turn to one side and stack feet as pictured. Lift hips up into side plank and extend arm above. Hold for 60 seconds. C. Roll onto your back. Extend legs out in front and point toes. Place hands under shoulders and lift hips up into a reverse plank. Squeeze bottom and abs tightly to remain in one long line. Hold for 60 seconds. D. Turn to other side and repeat side plank. Hold for 60 seconds. Turn back to position A and hold push up plank position for 60 seconds to finish.
Plank with leg extension (modified version)
A. Start on all fours with hands under shoulders and knees under hips. Scoop abdominals and pull belly towards spine. B. Inhale, then exhale and contract abdominals to move right knee towards right elbow. C. Push foot back and extend leg out behind you, squeezing your bottom and hamstring (back of leg) tightly. D. Pull knee back in towards elbow before placing down in start position A. Repeat on other side.
Plank with leg extension (full version)
A. Start off in a push-up plank position with hands under shoulder and back in one long line. Brace abs and squeeze bottom tightly to protect lower back. B. Inhale, then exhale and contract abdominals to move right knee towards right elbow. C. Push foot back and extend leg out behind you, squeezing your bottom and hamstring (back of leg) tightly. D. Pull knee back in towards elbow before placing down in start position A. Repeat on other side.
Back extension (arms bent)
A. Lye on your stomach with legs extended out behind you, and toes pointed down. Bend arms and place fingers on temples. B. Inhale, then exhale and lift your chest off the mat by contracting your back muscles. IMPORTANT: squeeze bottom tightly and pull belly in towards spine to protect lower back. Lower to start position and repeat.
Back Extension (arms extended)
A. Lye on your stomach with legs extended out behind you, and toes pointed down. Extend arms out to side in a T position. B. Inhale, then exhale and lift your chest off the mat by contracting your back muscles. IMPORTANT: squeeze bottom tightly and pull belly in towards spine to protect lower back. Lower to start position and repeat.
Swimming
A. Lye on your stomach with legs extended out behind you, and toes pointed down. Extend arms out in front. B. Simultaneously lift left arm and right leg off the ground. Lower and repeat on opposite side. IMPORTANT: squeeze bottom tightly and pull belly in towards spine to protect lower back.
Cat-Camel to Child’s Pose
A. Start on all fours with hands under shoulders and knees under hips. B. Inhale, then exhale and round back over while scooping abdominals, letting the head drop. C. Inhale here, then exhale and push head through to arch back. D. Inhale here then exhale to sit back into child’s pose. Return to start position A and repeat.
BONUS Click here to download a printable version: Incredible Core Workout Download
Hope you all have an amazing weekend. And keep your eyes peeled for an upcoming giveaway. Hint: I’m noshing on some right now…and they are delicious!
Questions:
- What are your plans for the weekend?
- What is your favourite core exercise?
Good core workout!!! I’m always looking for ways to mix it up, I like your “Around the World” one
thanks…it is a great move to work all sides of the core
wow! great core workout! interesting plank routines. around the world is a new one!
Yeah it’s a great exercise! glad you like the workout routine