Health

11 Core Exercises for a Tight Midsection

We rely on our ab and back muscles every time we lift, twist, bend or turn - so why not make sure they're in the best shape possible!

You can do all 11 exercises at once for an intense ab burning workout, or you can pick and choose the ones you like to incorporate into your regular workout routine. Do these 3 times a week and you'll be seeing noticeable results fast!

Plank

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Place your forearms on the floor with your feet straight out behind you. Keep your core muscles tight and stay in this position for 30 seconds (or as long as you can). You might notice that you're a bit shaky, and that's OK!

Side Plank

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This move will really engage your oblique muscles. Rest your forearm on the floor (your elbow should be in line with your shoulder) and push your hips up off the floor. You can keep your hand on your hip or raise it straight up towards the sky. Hold this for 30 seconds and repeat on the other side.

Bicycle Crunch

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Lay on your back with your lower back pressed into the floor. Place hands on either side of your head, lift your knees and twist side to side (opposite elbow to opposite knee). Do 10 reps on each side.

Russian Twist

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Sit on the floor with your body in a V-shape (so that you're upper body is leaning back slightly, engaging your ab muscles). Extend your arms out in front of you and twist your upper body side to side. Repeat this 10 times on each side.

Scissor Leg Lifts

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Lay on your back with your lower back pressing into the floor. Raise both legs towards the ceiling, lower you left leg until it's almost touching the floor. Bring your left leg back up towards the ceiling while bringing the right leg down towards the floor. Repeat this 10 times on each leg.

Superman

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Lay on your stomach and slowly bring your arms and legs off the floor. You will feel this in your lower back. Hold this position for 30 seconds and the release back to the floor.

Bird Dog

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Begin on all fours. Bring your left arm straight out in front of your while at the same time lifting your right leg straight up behind you. Repeat on the other side. Do this 10 times on each side.

Plank Knee Up

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Begin in a plank position with the palms of your hands on the floor. Bring your right leg up to your right elbow, keeping your back flat. Bring your right leg back down to the starting position and repeat on the other leg. Do this 10 times on each leg.

Crunch

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Lay on the floor with your lower back pushing down into the floor. Place your hands on either side of your head and, using your abs, slowly pull yourself up so that your shoulder blades come off the ground. Slowly lower back down to the floor. Repeat 10 times.

Opposite Arm to Opposite Leg

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Lie on the floor with your arms at your side. Raise your head and shoulders off the floor. Bring your left arm up to meet your right leg. Repeat this 10 times for each leg.

Reverse Crunch

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Lay on your back with your arms at your side. Bring your legs up and tense your abs as you lift your legs. Push the bottoms of your feet towards the ceiling, engaging your lower abdominal muscles. Repeat this 10 times.


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