CORE WORKOUT PLAN EXERCISES Convenient, Fast, Fun!

Core Workout Plan Exercises

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  • Alternating Superman - Switch up your Superman by alternating limbs. This will change things up and keep your body guessing! Stay strong and keep...
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  • Band Dead Lifts - Dead lifts are an awesome exercise for the lower back. Normally power lifters do this exercise, but, not surprisingly,...
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  • Band Twists - The added resistance of the band will help carve those oblique ab muscles. Make sure you aren't letting the band pull you...
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  • Bicycles - This move is a classic oblique exercise and can be done at any fitness level. If you want some extra burn, slow these down...
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  • Boat Pose - This is a great isometric pose that will REALLY work the core. If you're a beginner, you may want to decrease the angle of...
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  • Circle Walks - Circle Walks are a challenging way to build strength and conditioning at the same time. With them, you'll develop a...
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  • Crunch - Crunches work the upper abdominals. Make sure to keep your chin pointed toward the sky at all times ? imagining a string...
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  • Crunch Twists - Adding a twist to the basic crunch will work the oblique (side) abs as well as the upper abs. ...
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  • Double Crunch - This exercise will work the elusive lower abs. Fight to keep your legs as straight as possible, and reach as high as you...
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  • Extended Planks - Use this exercise to help stabilize your spine and challenge your core. Mix these in with your regular planks for variety...
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  • Flat Fold - This highly effective exercise works the lower ab muscles while promoting good technique for other types of crunches. Focus...
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  • Flutter Kicks - This move works the lower abs while improving your balance. See how quickly you can...
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  • Freestyle - Freestyle is an awesome, low-impact exercise to strengthen your lower back muscles. It's called freestyle because the...
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  • Hollowman - This is a low-impact move that can be done at any fitness level. Hold for as long as you can and go for a few more seconds...
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  • Jackals - Jackals are a great balance and core exercise. You can do it as an isometric exercise by holding the position you see...
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  • Leg Climbers - This exercise is exactly what it sounds like. Climbing your legs! Keep your bottom leg (non-climbing) bent if you're a...
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  • Long Lunge Twists - Inspired by yoga, the long lunge twist is a great isometric movement to help strengthen the body overall. Keep your core...
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  • Low Planks - Low planks are great if you don't yet have the upper body strength to support high planks. Start here and eventually you...
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  • Pike to Plank - This is a fun exercise to build upper body and core strength. See how many repetitions you can do before you...
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  • Plank - Vary your plank routine by including high and low planks. If you have strong wrists, try a high plank. If not, a low plank...
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  • Plank Crunches - Use this exercise to stretch and contract your core muscles. Make sure you can really feel the stretch and the contraction...
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  • Plank Fan - This stylish addition to a normal plank will work your entire body, focusing on your oblique abdominals. Goodbye, love...
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  • Plank Jacks - Turn your plank into a more explosive movement by adding a jack. This move can be done on either the hands or elbows. Speed...
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  • Plank Knee Twists - A great addition to the basic plank, adding the knee twist will work the inner abdominal muscles and help shape the...
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  • Plank Knees - Plank knees are a great twist on the traditional plank because they throw you off balance by reducing your touch points on...
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  • Plank Side Jumps - This move will train your obliques and get your heart rate up! Be sure you're keeping your abs engaged and your upper body...
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  • Plank Swimmers - Hit the waves with this exercise. Taking a normal plank and turning it into a swimming motion challenges your body in a...
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  • Reverse Crunches - Reverse crunches are a powerful way to engage your whole midsection. Keep your abs engaged throughout the movement, and be...
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  • Reverse Plank - Flip the traditional plank upside down! If your wrists aren't strong yet, you can also do this on your elbows. Keep your...
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  • Roll Ups - Form is extremely important in this exercise. Make all of your movements controlled and make sure you use your abs to pull...
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  • Russian Twists - This is a GREAT oblique exercise that you can do during a commercial break. You can adjust it to your fitness level by...
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  • Scissor Core - Work your lower abs with this fun twist. If you're a beginner, keep your legs higher. If you're more advanced, lower them...
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  • Side Balance Crunches - This is a low-impact ab exercise that is often forgotten. It not only strengthens the abdominals, but also helps work the...
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  • Side Crunches - Another great oblique ab exercise, the side crunch will help with the infamous love handles. Make sure to crunch as deep as...
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  • Side Drops - This oblique exercise can be challenging at first, so don't overdo it or you won't be able to pull your legs back up. Start...
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  • Side Planks - Strengthen your deep obliques with a side plank. This underutilized exercise is low-impact and will test your core...
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  • Side Plank Kicks - This is a super difficult exercise that's sure to carve out your side abs. Don't try this one until you're dominating side...
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  • Side Plank Low - Strengthen your deep obliques with a side plank. If you can't do it with your arm straight, start with this one! This...
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  • Standing Back Extensions - Your lower back can be tough to isolate and develop independently, but it's also one of your keys to a healthy spine. Use...
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  • Standing Bicycles - You can get an effective ab workout from a standing position if your form is correct and your muscles are contracted! Try...
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  • Standing Mountain Climbers - If regular mountain climbers are too difficult, or you just want a change of pace, try standing mountain climbers which are...
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  • Standing Obliques - This move can be tricky at first, but once you build up your core strength and practice your balance it will be like second...
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  • Straight-Leg Crunches - Straight-Leg crunches work the upper abdominals slightly differently than standard crunches. Make sure to keep your chin...
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  • Supermans - While you're doing a lot of ab work, it's a good idea to incorporate some back work. Exhale as you lift your arms and legs,...
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  • Tomahawks - In this abdominal exercise, focus on using your abs and core to pull you up. Make sure you aren't relying on your arms to...
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  • Unbalanced Planks - You will need to use a lot of balance for this exercise, and you may feel shaky at first. Stick with it and your core will...
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  • V-Sit Bicycles - Challenge your core with this one! This move can be difficult, but the more you build up your core, the easier it will...
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  • V-Sits - You should feel this deep in your abdominals and a little bit in your quads. If you're a beginner, place your hands on the...
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  • Walk the Plank - Walk the plank is a fun exercise that builds great core strength, chest, and triceps. To do this exercise, you basically...
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  • Wood Choppers - Anchor your resistance band at a high point (higher than your head). You'll use your abs more than your arms to complete...
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  • 100's - This pilates move engages your deep abs to round your lower spine into the floor. Start with bent legs, and as you get...
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  • Ab Kickers - This is a slightly unconventional but highly effective total abdominal exercise when performed properly. Make sure your...
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