These six moves target every single muscle that makes up your core in a unique way.
Want to up your game when it comes to building a strong core? Then it’s time to add a more intense abs workout to your routine.
Not only will a solid core make running a lot easier—it provides the stability your other muscles need to race well—but it’ll also make doing those total-body exercises a lot easier.
That’s why Kara Miklaus, NASM-certified trainer and co-owner of WORK Training Studio in Irvine, California, created this killer abs circuit that targets your obliques, lower back, and rectus abdominus.
How to do it: Perform each exercise in the video below for 40 seconds with a 20-second rest in between each. Perform 3 rounds of this circuit for an 18-minute burner. Not quite there yet? Miklaus includes a modified version of each exercise (the second move in each video) to do until you’re comfortable with and strong enough to do the advanced exercises with perfect form.
Hanging Knee Tuck
Start by hanging from a bar with legs fully extended. Draw knees toward chest then slowly lower legs back down to starting position, while bracing core the entire time.
Make it easier: Modify to a Bench Knee Tuck. Sit on a bench with hands flat on the bench at your sides and legs fully extended. Lean back about 45 degrees and draw knees in toward chest. Then extend legs back out to starting position. Brace core the entire time.
Single-Arm Overhead Reverse Lunge
Start by standing upright, holding a dumbbell above your head with your left hand. Engage core and lunge backward with left foot by bending knees to form 90-degree angles. Return to starting position by bringing left foot forward. Repeat on right side.
Make it easier: Modify to a Single-Arm Reverse Lunge. Follow the above directions, but hold the dumbbell at your side—not overhead.
Medicine Ball Get-Up
Lie faceup on the floor holding a medicine ball above your chest, feet flat and legs bent at 90-degree angles. Engage core, then peel head, neck, and shoulders up to perform a sit up. Keep propelling yourself forward until you come to a standing position while lifting the med ball overhead. Reverse the movement to return to starting position.
Make it easier: Modify to a Med Ball Sit-Up. Lie faceup on the floor holding a medicine ball above your chest, feet flat and legs bent at a 90-degree angle. Perform a regular sit-up while keeping hold of the med ball and lifting it overhead.
Landmine Rotation
Place one end of a barbell in a landmine attachment—which many gyms have—that pivots so the barbell can move in any direction. (Alternatively, you you can place one end of your barbell on the ground against a wall if you don’t have a landmine attachment.) Grasp the opposite end of the barbell with both hands, standing with feet slightly wider than shoulder-width. Rotate shoulders and torso so the barbell is on your right side at right hip, keeping arms locked out. Lift the barbell as you rotate shoulders and torso to bring the barbell to left hip. Repeat.
Make it easier: Modify to a Dumbbell Russian Twist. Holding a dumbbell at your stomach, sit on the floor with your knees bent and feet off the floor. Lean back so that your torso and upper body are at a 45-degree angle. With elbows bent and hands grasping each side of the dumbbell, rotate your torso from one side to the other.
Wave Runner
Tie a resistance band around the bottom of a rig or pole and grab the end closest to you with both hands, facing the rig or pole. Squat down, and as you come up, rotate your body toward the left while pivoting your right foot inward. Rotate your body to the right, bringing the band back down to starting position as you squat down. This time as you come up, rotate your body up toward the left while pivoting your left foot inward.
Make it easier: Modify to a Squat With Rotation. Tie a resistance band around the bottom of a rig or pole and grab the end closest to you with both hands, standing next to the rig or pole so your right side is facing it and grab the band with your right hand. Bring the band to the middle of your torso and hold onto it with both hands. Stand with your feet shoulder-width apart. Pull the band away from you to the left, rotating your torso to follow your arms. Your feet should stay planted on the ground. Return to starting position.
HT Swimmers
Hold the two handles of a suspension trainer (that’s just about level with your knees) with each hand and walk out into an elevated high plank position. At the same time, move your right arm forward and your left arm backward. Then move your right arm backward and your left arm forward.
Make it easier: Modify to a Plank Walkout. Start in a high plank position and walk each hand out in front of you one at a time little by little until you can’t go any further. Then walk your hands back toward you one at a time little by little.
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