Getting a stronger core doesn’t have to involve shunning carbs and spending hours in the gym. Enter a simpler way to tone and strengthen your stomach: bodyweight exercises.
After all, your abs exist for more reasons than looking good at the beach. Your core is composed of the oft-mentioned upper and lower abdominals as well as the side, back, psoas, and glutei muscles.
Your core provides a muscular framework that protects your internal organs, aids movement, and provides balance and stability to your whole body.
Ab Exercises Without Involving The Iliopsoas
Proper nutrition plays a huge role in getting the results you want, so be sure to supplement your workouts with healthy meals and high-protein snacks.
Mix and match any of these exercises in the gym or at home. Also, try the 12-minute workout at the bottom of the page to train each abdominal muscle group and work on deep core strength.
Let’s start off with a classic. Lie faceup with knees bent and hands behind head. Inhale and, as you exhale, draw your belly button in toward your spine.
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Press lower back into the floor and lift upper back off the floor and slightly forward. Lower to return to the starting position. That’s 1 rep.
Lie faceup with lower back pressed into the floor. Place hands behind your head. Extend legs straight up, crossed at ankles with a slight bend in knees. Contract abdominal muscles by lifting torso toward knees.
Make sure to keep chin off your chest with each contraction. Exhale as you contract upward, and inhale as you return to the starting position.
Strong Core For A Strong Back
Lie faceup with legs and arms extended forward. Keeping knees and elbows locked, simultaneously raise upper body and lower body while trying to touch fingers to toes.
Lie faceup, arms along sides, palms down and just under lower back and butt. Press the small of your back against the floor and extend legs, keeping heels about 3 inches above the floor.
Keeping your low back against the floor, lift left knee toward chest. Your right leg should remain hovering above the floor. Hold, then straighten left leg to return to the starting position. Repeat with right leg.
Quick At Home Ab Workout
Keeping legs straight or crossing legs at ankles, lift feet up. Pull lower back off the floor as you contract abs. Reach legs toward the ceiling with each contraction.
Lie faceup with legs extended, toes pointed, and hands tucked under glutes to support lower back. Lift both legs a few inches off the floor and alternately kick legs up and down.
Lie faceup with legs extended, feet together, and hands behind head with elbows wide. Raise right foot straight up toward the ceiling, keeping left leg extended and left foot a few inches off the floor.
My Favorite 8 Minute Abs Workout
Lie faceup and place hands behind ears. Lift legs to tabletop position (90-degree angle). Press lower back into the floor and crunch forward until shoulders are off the floor.
With toes pointed down, lower right foot as far as you can without lifting your back off the floor. Return to the starting position and repeat with left leg.
Lie on your side with lower arm bent at the elbow. Place lower elbow under shoulder and place upper hand on hip. Align ankles, hips, shoulders, and head.
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Push your body toward the ceiling, balancing on the edge of your bottom shoe with one foot stacked on top of the other.
Lie on your side with knees bent at a right angle and twisted to the left. Curl your upper body, lifting shoulders a few inches off the floor. Pause at the top of the contraction and slowly lower back down. Switch sides and repeat.
Lie on your side, arms folded across chest. Keeping legs together, lift them off the floor as you raise top elbow toward hip. Place opposite hand on the floor for stability.
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Lean back so your torso is at a 45-degree angle to the floor. Twist to the right as far as you can, pause, then reverse the movement and twist to the left.
Start in a push-up position. Shift weight to left hand and rotate your body. Keeping feet stacked, raise right arm into the air so that arms and torso form a T. Hold for 3 seconds. Return to the starting position and switch to the other side.
Lift entire body off the floor until it forms a straight line from head to toe, resting on forearms and toes. Hold. Slowly return your body to the floor, keeping chin tucked and back flat.
Daily Core Workout
Lie faceup with legs extended and hands folded across chest. Pull right knee in toward chest while twisting left shoulder toward right knee. Return to the starting position and repeat with opposite knee and shoulder.
Start in a modified plank position, balancing on forearms (elbows aligned under shoulders) and toes. Tighten abs so your body is straight from head to heels. Keeping torso tight, hop feet out wide. Hop feet back to the starting position and repeat.
Lie faceup with feet together, legs extended, and hands behind head with elbows wide. Lift shoulder blades and feet off the floor, bending knees in toward chest and lifting upper body in a standard crunch.
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Lie faceup with legs extended and arms along sides. Raise head a few inches. Lift legs off the floor, then slowly sit up, drawing knees to elbows directly over hips.
Lie facedown on the floor with arms extended in front of body, palms facing down. Draw navel in, tighten glutes, and pinch shoulder blades together.
Start on your hands and knees. Engage core and pull belly button in toward spine. Lift right leg and extend it behind you.
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When you feel stable, extend left arm out in front of you. Hold for 10–30 seconds. Return to the starting position and repeat with the opposite arm and leg.
Start in a push-up position. Lift your right arm and left leg at the same time without moving your torso. Hold. Return to the starting position, then repeat, lifting opposite leg and arm.
We asked CrossFit coach Erica Giovinazzo to put together a quick workout to challenge your entire core. Keep track of how many reps you can do — as your core gets stronger, you’ll be able to increase the number of reps.In the faster-is-better world we live in, carving out 30 to 45 minutes a day for a good workout can seem like a major challenge — and that can totally mess with your quest for a strong core. Enter: the 7-minute workout.
Minute Core & Cardio Warm Up
This strategic, super-effective form of high-intensity circuit training is supported by science. To complement the original and give you even more 7-minute options, we consulted with a pro.
Yusuf Jeffers, certified personal trainer and Head Coach at Tone House in NYC, created a companion ab workout that requires only your body weight.
A killer combo of core-strengthening moves and cardio, this circuit is designed to “attack” not only your abs and obliques but also the muscles in your back, your pelvic floor, and even your shoulders, says Jeffers.
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“If you’re training for a sport — or just for everyday life — you usually don’t use any one muscle in isolation, ” he says. “This correlates closer to actual, functional movements.”
And that’s a good thing: While crunches certainly strengthen your abs, your body benefits more — by torching more calories, for example — from movements that recruit more than one muscle group.
Though it’s important to remember that high-intensity interval training isn’t meant to be a daily workout, it’s a great tool to have in your exercise arsenal, particularly on days when you’ve only got 7 minutes to spare.
Day Transformation Challenge: Abs: The Ultimate Challenge And Workout Log To Get Killer Abs. Train Your Body At Home Or At The Gym To Shred Fat And Gain Muscle!
Perform each move below for 30 seconds, resting for 5 to 10 seconds in between. Expect to do anywhere from 15 to 20 reps, but remember that quality
Don’t stress if your rep count is on the lower end the first couple of times you try this — there’s always room to improve. If time allows, you can repeat the circuit 2 or 3 times.
With this circuit, go big or go home. Try to work at the highest possible intensity for as many reps as you can manage in 30 seconds without sacrificing proper form.
Best Lower Ab Exercises — Women's Lower Ab Workout
Stand with feet shoulder-width apart and core engaged. Shift weight onto right leg and lift left knee, bending left leg to a 90-degree angle. Keep arms in front of you as if you’re climbing a ladder.
Extend left arm overhead as you push off right foot. Explosively lift right knee until it’s level with your hips. Pull hand down as you lower your right leg. Repeat on the other side.
Lie faceup with fingertips behind ears and legs extended. Lift legs until feet are about 6 inches off the floor. Engage core and lift shoulder blades off the floor.
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Come up like you’re doing a regular crunch while also pulling knees in toward chest. Careful not to pull on your neck — use your abs to lift. Reverse the movement to return to starting position.
Lie faceup with knees bent and feet flat on the floor. Place arms on the floor by your sides, palms facing down. Keep head and shoulders firmly planted on the floor. As you inhale, press through your feet. As you exhale, squeeze
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