26 Core Exercises Top Trainers Swear By

26 Core Exercises Top Trainers Swear By · Forearm Plank · Panther Shoulder Tap · Russian Twist · Butterfly Sit-Up · Dead Bug · Half-Kneeling Wood Chop. SkiptomaincontentFitnessWorkoutsShapeUpRunningYogaFoodHealthyEatingNutritionWeightLossRecipesCookingHealthMentalHealthSexual&ReproductiveHealthPregnancy&MotherhoodSleepLoveSexRelationshipsWeddingsSingleLifeBreakupsBeautyMakeupHairFashionNailsSkinCultureCareerMoneyTravelEntertainmentTechnologyFamilySportsPoliticsConditionallyVideoSpringChallengeWorkoutsColumnistsNewsletterSignupAlthoughyoumaythinkofyour“core”onlywhenyou’redoingspecificabsmoves,youactuallyusethesemusclesallday,everyday—whichiswhycoreexercisesaresoimportant.Whetheryou’rewalking,reaching,balancing,gettingupfromachair,orsimplyjuststandingupright,themusclesofyourmidsectionarefiringtokeepyoustableandsupportedinnearlyeverymovement.“Yourcoremusclesaremobilizedinflexion,extension,rotation,abdominalbracing,pelvictilting,andeventhewayyourshoulderbladesmove,”certifiedpersonaltrainerBrianAbarca,CPT,ownerofAbarcaFitnessinNewJersey,tellsSELF.“Peopleusuallythinkofabswhenreferringtothecore,butourcoreisactuallymadeupofamuchmorecomplexnetworkofmusclesfoundinthetrunkofourbody.”Theseincludetherectusabdominis(themusclesalongthefrontofyourabdomen,likelywhatyouthinkofwhenyouthink"abs"),transverseabdominis(thedeepestinternalcoremusclesthatwraparoundyoursidesandspine),erectorspinae(asetofmusclesinyourlowerback),pelvicfloormuscles,andtheinternalandexternal obliques (themusclesonthesidesofyourabdomen).Abarcasaysevenyourrotatorcuffs,lats,traps,andpectoralmusclescanbeinvolvedincorework.Ifyouengageyourabswhenyou’relifting—tighteningyourcoremusclestokeepyoumorestableandallowyoutoresistmovementlikerotationorarching—anyexercisecanbecomeanabsexercise.Plus,someworkoutroutinesyoumaynotthinkofas“coreexercises”reallysmokethosemusclestoo,especiallyonesinwhichyou’reheftingweightoveryourhead,likewithoverheadpresses,holdingweightinfrontofyour,aswithgobletsquats,orchallengingyourbalance,àlasingle-legdeadlifts.Butbecauseofhowmuchyouuseyourabsineverydaylifeandduringyourworkouts,it’sworthshowingthemsomeextralovewithsomespecificcoreexercises,Abarcasays.Notonlycanthathelpwithinjuryprevention(includingbackpain!),butitcanalsoimproveyourrangeofmotion,booststrength,andmaintainmobility.Below,checkout26greatcoremovesthattoptrainersswearby.Sprinkleafewofthesethroughoutyournextfull-bodyworkout,orstringtogetherafewforastraightforwardcoresequence.DemoingthemovesbelowareAmandaWheeler(GIFs1–7,9–10,and12–26),acertifiedstrengthandconditioningspecialistandcofounderofFormationStrength;CookieJanee(GIF8),abackgroundinvestigatorandsecurityforcesspecialistintheAirForceReserve;andSaneetaHarris(GIFs11and16),ablogger,SFGLevel1certifiedkettlebelltrainer,andthefounderof@NaturalHairGirlsWhoLift. PinterestKatieThompson1ForearmPlank“Holdingtheplankpositiontakesstrengthandenduranceinyourabs,back,andcore.Theplankisoneofthebestexercisesforcoreconditioning,butitalsoworksyourglutesandhamstrings,supportsproperposture,andimprovesbalance.Inaddition,therearemanyplankprogressionsthatcanbedonefromastandardplankhold.”—JulieDiamond,Burn60mastertrainer“Iloveaplankbecauseitissupersimpleandcreatesthetrunkstabilityandstrengththatisnecessaryfornearlyeveryothermovementinfitness.Itprimarilyworksyourcore,butitalsoreallyengagesyourentirebodyandcreatestrueoveralltensionandstrength.”—AlexSilver-Fagan,Nikemastertrainer,certifiedyogainstructor,andcertifiedfunctionalstrengthcoachHowtodoit:Restyourforearmsonthefloor,withyourelbowsdirectlyunderneathyourshouldersandhandsfacingforwardsothatyourarmsareparallel.Extendyourlegsoutbehindyouandrestyourtoesonthefloor.Yourbodyshouldformonestraightlinefromyourshoulderstoyourheels.Squeezeyourentirecore,glutes,andquads,andtuckyourbuttunderalittletokeepyourlowerbackstraight.Makesureyouarenotdroppingyourhipsorhikingyourbuttuphightowardtheceiling.Positionyourheadsothatyourneckisinaneutralpositionandyourgazeisonyourhands.Holdthisposition.Pinterest2PantherShoulderTap“Iabsolutelylovetrainingmycorefromabearcrawlposition.Thisismygo-tobodyweightmovetotargetmycore.It’sfun,dynamic,andchallenging.”—IdalisVelazquez,BeachbodytrainerHowtodoit:Startonallfours.Engageyourcoreandwhilekeepingyourbackflatandyourbuttdown(likeyou'reinaplank),liftyourkneesofftheflooraboutonetothreeinches.Gazeatthefloorafewinchesinfrontofyourhandstokeepyourneckinacomfortableposition.Tapyourrighthandtoyourleftshoulder,andthenyourlefthandtoyourrightshoulder,whileusingyourcorestrengthtokeepyourhipsasstillasyoucan.Continuealternatingsides.PinterestKatieThompson3RussianTwist“Russiantwistsareagreatmovetoengageyourobliquesandwarmupyourspine.”—AlyChristofferson,NASM-certifiedpersonaltraineratCrossTownFitnessinChicagoHowtodoit:Sitwithyourkneesbentoutinfrontofyou,feetflexed,andheelsonthefloor.Holdyourhandstoyourchestandleanyourtorsobackuntilyoufeelyourabdominalmusclesengage.Foranextrachallenge,addadumbbell(aspictured).Slowlytwistyourtorsofromrighttoleft.Remembertokeepyourcoretight(andbreathe!)throughout.Thisisonerep.Pinterest4ButterflySit-Up“Puttingyourlegsinthebutterflypositioneliminatestheoptiontousethehipflexors,basicallyforcinggoodform.It’salsoeasilymodifiableinbothdirections(tomakeeasierorharder),soit’sperfectforgrouptrainingsessions,ormygo-toabexercisetoaddtoanyclientsroutine.”—CharleeAtkins,CSCS,creatorofLeSweatHowtodoit:Liefaceupwiththesolesofyourfeettogether,kneesbentouttosides.Reachyourarmsoverhead.Thisisstartingposition.Usingyourcore,rollyourbodyupuntilyouaresittingupright.Reachforwardtotouchyourtoes.That'sonerep.Slowlylowerbackdowntostartingpositionandcontinueimmediatelyintothenextrep.Pinterest5DeadBug“Thisisgreatforconnectingyourmindtoyourcore.It’sanall-encompassingabexercise.You'renotgoingtofeelaburningsensation,butthat’snotalwaysbetter.Thissortofconnectorisjustasimportantforcreatingthatdeep-coremusclestrength.”—KiraStokes,celebritytrainerandcreatoroftheStokedMethodHowtodoit:Liefaceupwithyourarmsextendedtowardtheceilingandyourlegsinatabletopposition(kneesbent90degreesandstackedoveryourhips).Thisisstartingposition.Slowlyextendyourrightlegstraight,whilesimultaneouslydroppingyourleftarmoverhead.Keepbothafewinchesfromtheground.Squeezeyourbuttandkeepyourcoreengagedtheentiretime,lowerbackpressedintothefloor.Bringyourarmandlegbacktothestartingposition.Repeatontheotherside,extendingyourleftlegandyourrightarm.MostPopularMyDoctorsThoughtIHadPostpartumSymptoms.ThenIWasDiagnosedWithHeartFailure.ByKorinMiller3ImportantThingstoDoIfYouDidn’tGetEnoughSleepLastNightByCathryneKeller27Best-SellingHouseSlippersThatYouWon’tWanttoTakeOffByMaliaGriggsPinterest6Half-KneelingWoodChop“Ilovethewoodchopbecauseitrequiresyoutoworkinthetransverseplane,whichmanypeopledonottrainin.Itisincrediblyfunctionalaswell,andworksyourobliques,transverseabdominals,lats,shoulders,andmore.”—Silver-FaganHowtodoit:Startonyourknees,andthensteponelegafewfeetinfrontoftheother,footflatonthefloorandkneebentat90degrees.Holdalight-to-mediumdumbbellbythekneethat'sonthefloor.Graspontobothendsoftheweight.Thisisstartingposition.Bringtheweightdiagonallyuptowardtheceilingontheoppositesideofyourbody,twistingyourabsasyoudo.Keepyourhipsfacingforward—onlyyourcoremusclesshouldberotating.Bringtheweightbackdowntostartingposition.Doallyourrepsononeside,andthenrepeatontheotherside.Pinterest7HighBoattoLowBoat“Thisexercisestrengthensthehipflexors,erectorspinae(whichrunsupanddownbothsidesofthespine),andtherectusabdominis.Itisalwaysachallenge,andthatiswhatkeepsmeinterestedandengaged.”—BethanyLyons,E-RYT500yogainstructorandcofounderofLyonsDenPowerYogaHowtodoit:Situpstraightwithyourlegsbent,feetflatonthefloor.Keepingyourlegstogether,slowlyliftthemofftheflooruntiltheyforma45-degreeangletoyourtorso.Engageyourentirecore,keepyourbackflat,andbalanceonyourtailbone.Youcankeepyourkneesbent(aspictured)orstraightenthemoutformoreofachallenge.Reachyourarmsstraightoutinfrontofyou,paralleltothefloor.Ifyoufeelthatyouneedsomeextrasupport,placeyourhandsonthefloor,underneathyourhips.ThisisHighBoat.Holdhereforthreedeepbreaths.Thenloweryourlegs,straighteningthemout,whilealsoloweringyourupperbody.Bothyourshoulderbladesandlegsshouldhoverafewinchesoffthefloor.Ifthatistoochallenging,keepthemslightlyhigheroffthefloorandworktowardbringingthemlowerandlower.ThisisLowBoat.Holdforonebreath,andthenliftyourlegsandtorsobacktoHighBoat.PinterestKatieThompson8ForearmPlankRock“Withthismovement,youincreaseawarenessofyourbodyandthespecificmuscles,improveyourcorestability,andincreaseyourcorestrength.Thisplankvariationiscertainlytougherthanastaticplank,andthevariationisagreatwaytostartyourcoreconditioning.Iappreciatehowthisexercisereallyemphasizesyourcore’sconnectiontoyourshoulders.”—AbarcaHowtodoit:Startinaforearmplankwithyourforearmsonthefloor,elbowsdirectlyunderneathyourshoulders,handsfacingforwardsothatyourarmsareparallel,andlegsextendedbehindyou.Tuckyourtailboneandengageyourcore,butt,andquads.Rockyourentirebodyforwardacoupleinchessoyourshouldersgopastyourelbowstowardyourhands.Rockbackacoupleinches.That'sonerep.Makesuretokeepyourcore,butt,andquadsengagedtheentiretime.MostPopularMyDoctorsThoughtIHadPostpartumSymptoms.ThenIWasDiagnosedWithHeartFailure.ByKorinMiller3ImportantThingstoDoIfYouDidn’tGetEnoughSleepLastNightByCathryneKeller27Best-SellingHouseSlippersThatYouWon’tWanttoTakeOffByMaliaGriggsPinterest9BodySaw“Thisisoneofmyfavoritecoreexercisesbecauseitbuildsbothcorestrengthandstability.”—JuanHidalgo,certifiedtrainerandgroupfitnessinstructorinLosAngelesHowtodoit:Putyourtoesonasetofglidersortowelsandthengetintoaforearmplankwithyourforearmsonthefloor,elbowsdirectlyunderneathyourshoulders,handsfacingforwardsothatyourarmsareparallel,andlegsextendedbehindyou.Tuckyourtailboneandengageyourcore,butt,andquads.Thisisstartingposition.Slowlypushwithyourforearmsandelbowstoslidetheglidersortowelsbacktowardthewallbehindyou.Moveasfarasyoucanwithoutlosingcoreengagement.Don'tletyourhipssag.Slowlypullwithyourarmsandelbowstoreturntothestartingposition.Pinterest10SideBend“Thisexerciseactivatesthedeepcoremusclesandtheobliques.Thebonuswiththisoneisyoualsoworkyourarmsandback.Thisisanexercisethatcanbedoneinahotelroom,inyourbedroom,prettymuchanywhere,andyou'llfeelaninstantburn.”—AndreaSpeir,PilatesexpertandownerofSpeirPilatesHowtodoit:Startinasideplankwithyourrighthandonthefloor,directlyunderneathyourrightshoulder,andyourfeetstaggeredsotheleftisrightinfrontoftheright(asshown).Youcanalsostackyourleftfootontopofyourright.Engageyourcoreandyourbutt.Letyourleftarmrelaxbyyourleftside.Dipyourhipsdowntowardthegroundandthenliftthembackup.Thisisonerep.Doallyourrepsononeside,andthenrepeatontheotherside.PinterestKatieThompson11StaggeredStanceResistanceBandRow“Manycoreexercisesareperformedonthefloor,butit’salsoimportanttoconditionyourcorewhenstanding,sincethat’showweusethecorethemostthroughouttheday.Thismoveteachesyoutomaintainstabilitywhileengagingthecore.”—RockySnyder,CSCS,Rocky’sFitnessCenterinSantaCruz,CaliforniaHowtodoit:Standwithyourleftfootaheadofyourrightsoyouareinastaggeredstance.Widenyourstancetomakethispositionfeeleasier.Loopyourresistancebandunderyourleftfoot,andholdoneendoftheresistancebandineachhand.Bendyourleftkneeslightlyandhingeforwardatthehipsoyourcoreisengagedandyourbackisstraight.Withyourarmsfullyextendeddowntowardyourleftfoot,thebandshouldhavelighttension.That'syourstartingposition.Doarow,pullingyourhandstowardyourtorsoandkeepingyourelbows,forearms,andhandsinlinewithyourribcage.Extendyourarmstoreturntoyourstartingpositiontocompletetherep.Doallofyourrepsononeside,thenswitchsotheotherfootisstaggeredforward.MostPopularMyDoctorsThoughtIHadPostpartumSymptoms.ThenIWasDiagnosedWithHeartFailure.ByKorinMiller3ImportantThingstoDoIfYouDidn’tGetEnoughSleepLastNightByCathryneKeller27Best-SellingHouseSlippersThatYouWon’tWanttoTakeOffByMaliaGriggsPinterest12Jackknife“Thisismygo-tocoreexercisebecauseit’sacompletecoreexercise,meaningyouhavetoutilizeallofyourcoremusclegroupstodoitandstaystabilizedthroughout.”—HidalgoHowtodoit:Liefaceupwithyourlegsextendedandarmsextendedoverheadonthefloor,keepingthemclosetoyourears.Contractyourabstopressyourlowbackintoground.Thisisstartingposition.Pointyourtoes,squeezeyourthighstogether,squeezeyourglutes,andsimultaneouslyliftyourlegsandupperbackofftheground,reachingyourhandsforwardtomeetyourfeetsothatyourbodyformsaV.Keepyourcoreengagedasyouslowlylowertoreturntostartingposition.Pinterest13HollowHoldtoJackknife“Ilovetocombinethesetwoexercisesintoonekillercoreworkout.Thisisanadvancedmove,andIrecommendcuttingtherepsifyoustartfeelingpaininyourbackorhipflexors.Ilovethisbecauseitworks,ischallenging,canbedoneanywhere,andcanbemodified(bykeepingyourkneesbentto90degrees)ifneeded.Formoreadvancedoptions,youcanaddaweight!”—AstridSwan,celebritytrainerinLosAngelesHowtodoit:Liefaceupwithyourlegsextendedandarmsstraightoveryourhead,keepingthemclosetoyourears.Contractyourabstopressyourlowbackintoground.Pointyourtoes,squeezeyourthighstogether,squeezeyourglutes,andliftyourlegsofftheground.Liftyourshouldersoffthegroundandkeepyourheadinaneutralpositionsothatyou'renotstrainingyourneck.Yourlegsandmidbackshouldbothbeofftheground,andyoushouldbeintheshapeofabananawithjustyourlowbackandhipsontheground.Thisisstartingposition,ahollowhold.Stayinthehollowholdpositionforaslongasyoucan,upto10seconds.ThenliftyourarmsandlegstomeetsothatyourbodyformsaVholdforabreath,andslowlylowerbackdowntohollowholdposition.Pinterest14HollowBodyRock“TheHollowBodyRockworksbasicallytheentirecore,includingtherectusabdominis,transverseabdominis,andobliques.Iloveitbecauseit'seasytoprogress,teachesyouhowtocreatetensionthroughthewholebody,andhasahighcarryovertootherexerciseslikepush-upsandpull-upsintermsofabengagement,soyoulearntobetterengageyourabsinalltheexercisesyoudo.”—AlbertMatheny,M.S.,R.D.,CSCS,cofounderofSohoStrengthLabinNewYorkCityHowtodoit:Liefaceupwithyourlegsextendedandarmsstraightoveryourhead,keepingthemclosetoyourears.Contractyourabstopressyourlowbackintoground.Pointyourtoes,squeezeyourthighstogether,squeezeyourglutes,andliftyourlegsofftheground.Liftyourshouldersoffthegroundandkeepyourheadinaneutralpositionsothatyou'renotstrainingyourneck.Yourlegsandmidbackshouldbothbeofftheground,andyoushouldbeintheshapeofabananawithjustyourlowbackandhipsontheground.Thisisstartingposition.Slowlyrockforwardandback,keepingeverythingtight,tothepointthatyourfeetandhandsnearlytouchthefloor.Ifthisistoodifficult,getintothestartingpositionandsimplyhold.MostPopularMyDoctorsThoughtIHadPostpartumSymptoms.ThenIWasDiagnosedWithHeartFailure.ByKorinMiller3ImportantThingstoDoIfYouDidn’tGetEnoughSleepLastNightByCathryneKeller27Best-SellingHouseSlippersThatYouWon’tWanttoTakeOffByMaliaGriggsPinterestKatieThompson15C-Curve“Thisisanisometricholdinthemostintensepartofasit-up.Whatyou’redoingisworkingyourabsbykeepingthemunderconstanttension.It'salsoasafeposition[foryourbacktostayin]becauseyourtailboneistuckedandyourspineislengthenedinsteadofcompressed.”—StokesHowtodoit:Sitonyourtailbonewithyourkneesbentandfeetflatonthefloor.Holdontoeachlegjustabovetheknee.Roundyourspine,tuckyourtailbone,andbegintoloweryourtorsoback,asifyouwereloweringbackafterasit-up.Abouthalfway(likeinthephotoabove),stopandhold.Keepyourentirecoreandyourquadsengaged.Foranextrachallenge,letgoofyourlegsandjustholdyourarmsoutinfrontofyou.PinterestKatieThompson16Single-LegResistanceBandDeadlift“Totrainforastrongercore,weshouldbeinpositionsthatrequirethecoretoreallyperformitsrole,andallowsegmentsofthebodytocommunicateandcoordinatewithanother.Thatmeansweneedtostandandmove,bend,turn,andlean.Weneedtomoveinthree-dimensionalspace.”—SnyderHowtodoit:Standwithyourfeettogetherandthebandloopedunderyourleftfoot.Holdoneendofthebandinyourrighthandsothatwhenyoustand,withyourarmatyourside,thereistensionintheband.(Theotherendofthebandcanjustlieonthefloororyoucanholditslackinyourlefthand.)Shiftsoallofyourweightisinyourleftfoot.Hingeatthehip,andtipforward,allowingyourrightfoottocomestraightupbehindyouasyouhingeforward,eventuallybringingyourchestparalleltothefloor.Keepyourcoreengagedtohelpwithbalance.Asyouhinge,naturallyallowyourrightarmtodroptowardthefloor,creatinglesstensionintheband.Returnyourrightfoottothefloortoreturntoyourstartingposition.Doallrepsonasingleside,thenrepeatontheotherside.Pinterest17Wheelbarrow“Thisisoneofthosemovesthatreallyhelpsmementallyconnecttomycore.Youhavetostaypresent,engaged,andmindfulthewholetimeyoudoitoryoucaneasilyletyourlowerbacktakethebruntofthework.Itkeepsyousuperhonestaboutyourmovementoryouwillfeelitinthelowback.Andyoucanuseallkindsofthingsforequipmentforthis.YoucandoaTRXkneelingrollout,youcanuseglidingdiscs,youcanuseasheetpanonturf,youcandoitonareformerorMegaformerifyouhaveaccesstoone,youcanusetheold-schoolabroller,etc.Itspecificallyworksyourabsandshoulderstabilizermuscles,andit'ssuperchallenging!”—ShaunaHarrison,Ph.D.,trainerandyogainstructorinCaliforniaHowtodoit:Startonallfourswithagliderortowelundereachhand.Squeezeyourcoreandtuckyourtailbonesothatyourbackisflat,likeyou'redoingaplankfromyourknees.Thisisstartingposition.Slowlypushyourhandsinfrontofyou,keepingyourarmsstraight.Glideasfarasyoucanwhilestillmaintainingyourtorsoinaplankposition.Pressintothefloorandpullyourarmsbacktoreturntostartingposition.MostPopularMyDoctorsThoughtIHadPostpartumSymptoms.ThenIWasDiagnosedWithHeartFailure.ByKorinMiller3ImportantThingstoDoIfYouDidn’tGetEnoughSleepLastNightByCathryneKeller27Best-SellingHouseSlippersThatYouWon’tWanttoTakeOffByMaliaGriggsPinterest18RollingLikeaBall“Thismoveissogreatatgettingyourcoreactivated,andit'salsoafunwaytomixincardio.Asyourockbackwardandforward,thinkaboutcontrollingitallfromyourabs.”—SpeirHowtodoit:Situptallwithyourkneesbentandfeetflatonthefloor.Wrapyourarmsaroundyourlegsandholdontotheoutsideofyourankles.Curlyourheadandchestforwardintowardyourknees.Scoopyourcoremusclesindeeply,thenrollyourbodybackuntilyourshoulderstouchtheground.Don'trollsofarthatyourneckorheadtouchestheground.Rockbackuptoaseatedposition.Pinterest19LegRaise“Thisexercisehitsthelowerabdominalareaandisalsoagreatexercisetostrengthenandlengthenthehipflexors,whichplayavitalroleincorestabilityandstrength.It'sgoingtohelpwithyourhipmobility,whichwillhelpwithalldifferentareasofyourfitnessjourney,notjuststrengtheningyourabs.It’sverycommonforpeopletohavetighthipflexors,especiallyifyouaresatatadeskallday,soaddingtheseinwillhelpyourflexibilityinthatarea.”—EmilyJacques,Burn60mastertrainerHowtodoit:Liefaceupwithyourlegsextendedandhandsatyoursidesortuckedunderneathyourhipsforextrasupport.Slowlyraiseyourlegs,keepingthemtogetherandasstraightaspossible,untilthesolesofyourshoesarefacingtheceiling.Thenslowlyloweryourlegsbackdown.Don’tletyourfeettouchthefloor;instead,keepthemhoveringafewinchesoff.That'sonerep.Asyoudothismove,makesuretokeepyourlowerbackflatonthefloor.Ifyou'rehavingatoughtimedoingthat,don'tloweryourlegsasfar.PinterestKatieThompson20Breakdancer“Ilovethesebecausethefocusisonthestrengthtoresistotherforceswhiletryingtomoveyourtrunk.Theseimproveoverallmotorcontrol,andyourabilitytoaccelerateanddeceleratewhenchangingdirectionsquickly.”—ChristoffersonHowtodoit:Startonallfourswithyourhandsstackedunderyourshouldersandyourkneesstackedunderyourhips.Liftyourkneesslightlyofftheground.Keepingyourbuttlow,extendyourrightlegunderneathyourtorso,rotatingyourbodytoopenuptotheleftside.Holdyourleftarminfrontofyou(asshown).Whenyoustarttogetcomfortablewiththemoveandwantanextrabalancechallenge,extendyourarmouttotapyourrightfoot.Returntothestartingpositionandrepeatontheotherside.MostPopularMyDoctorsThoughtIHadPostpartumSymptoms.ThenIWasDiagnosedWithHeartFailure.ByKorinMiller3ImportantThingstoDoIfYouDidn’tGetEnoughSleepLastNightByCathryneKeller27Best-SellingHouseSlippersThatYouWon’tWanttoTakeOffByMaliaGriggsPinterestKatieThompson21TabletopLegPress“Thisisareallygoodexerciseifyouhavebackissues,aseparatedabdominalwall,orjustadifficulttimereallyconnectingwithyourcore.Icallthisa'coreconnector.'It'soneofthefirstthingsIdowhenIwakeupinthemorning—Idoitwhileliterallylyinginbedtogetmyselfconnectedtomycoreandgetmylowbackinasafeplace.AndthenIputmylegsdownanddosomebridges.”—StokesHowtodoit:Liefaceupwithyourlegsraisedinatabletopposition(kneesbent90degreesandstackedoveryourhips).Contractyourabstopressyourlowbackintoground.Crunchupjustafewinchesandplaceyourhandsonthefrontofyourquads.Driveyourquadsintoyourhandswhilesimultaneouslypressingthemaway.Thereshouldbenovisiblemovementinyourbody,butyoushouldfeelthebattleandintensetensioninyourcore.Pinterest22RowYourBoat“IcanspecificallyfeelmyobliquemusclesworkinginthisexerciseandIlovethetangiblefeelingofgettingstronger.”—LyonsHowtodoit:Situpstraightwithyourlegsbent,feetflatonthefloor.Keepingyourlegstogether,slowlyliftthemofftheflooruntiltheyforma45-degreeangletoyourtorso.Engageyourentirecore,keepyourbackflat,andbalanceonyourtailbone.Youcankeepyourkneesbent(aspictured)orstraightenthemoutformoreofachallenge.Reachyourarmsstraightoutinfrontofyou,paralleltothefloor.Ifyoufeelthatyouneedsomeextrasupport,placeyourhandsonthefloor,underneathyourhips.ThisisHighBoat.Fromhere,claspyourhandsinfrontofyouandtwistatthewaisttowardoneside,swingingyourarmstothesamesideasifyouhadanoarinyourhandsandyouwererowing.Immediatelytwisttotheoppositesideandrepeatthesamearmmovement.Continuealternatingsides.PinterestKatieThompson23CoreRoll-Up“Ilovethismovebecausetostartfromafullyextendedpositionrequiresyoutoengagemuchmoreinthecoreanduselessmomentumtocomeupfromtheground.Theaddedchallengeinthisoneiskeepingtheheelsontheground.”—ChristoffersonLiefaceupwithyourarmsextendedaboveyourhead,restingonthefloor.Floatyourarmsupsoyourwristsaredirectlyoveryourshoulders,andbegintoslowlycurlyourspineupandoffthefloor,startingwithyourshouldersandendingwithyourlowerback.Curluptoaseatedposition,andthencontinuetofoldyourtorsooveryourlegs,keepingyourcoretighttheentiretime.Reversethemovementtorollbackdowntothefloor,loweringfromyourlowerbacktoyourshoulders.That'sonerep.MostPopularMyDoctorsThoughtIHadPostpartumSymptoms.ThenIWasDiagnosedWithHeartFailure.ByKorinMiller3ImportantThingstoDoIfYouDidn’tGetEnoughSleepLastNightByCathryneKeller27Best-SellingHouseSlippersThatYouWon’tWanttoTakeOffByMaliaGriggsPinterestKatieThompson 24Single-LegJackknife“Ilovethismovebecauseitisarealabsburner,gettingtherectusabdominusbutalsoworkingontheobliquesasyou’rereachingacrossyourbody.Itcanbemodifiedtoo,soifyou’rerightatthestartofstrengtheningyourabs,thenyoucantakeittoacrunchsingle-legreach,andworkyourwayuptothatfullsit-up.Beforeyouknowit,you’llhavemasteredthesingle-arm,single-legcombo,andyou’llbeworkingonfullV-ups,botharmsandlegsatthesametime!”—JacquesHowtodoit:Liefaceupwithyourlegsextendedandarmsbyyoursides.Contractyourabstopressyourlowbackintoground.Thisisstartingposition.Squeezeyourthighstogether,squeezeyourglutes,andsimultaneouslyliftyourleftlegandupperbackofftheground,reachingyourrighthandforwardtomeetyourleftfoot.YourtorsoandyourleftlegshouldformaV.Keepyourcoreengagedasyouslowlylowertoreturntostartingposition.Repeatwiththeoppositelegandarm.Continuealternatingsides.PinterestKatieThompson25PlankTap“Aplankwithshouldertapsisoneofmyfavoritecoreexercisesbecauseitbringsvarietyandchallengetoregularplanking.It’sadifficultexercisetoexecuteandifdoneright(withoutrockingyourhips),ithashighimpactoncoreengagementcomingfromdifferentanglesasyouswitchwhichsideyoutapfrom.”—LouiseGreen,plus-sizetrainer,athlete,authorofthebookBigFitGirl,andSELFcolumnistHowtodoit:Startinahighplankpositionwithyourpalmsflatonthefloor,handsshoulder-widthapart,shouldersstackeddirectlyaboveyourwrists,legsextendedbehindyou,andyourcoreandglutesengaged.Tapyourrighthandtoyourleftshoulderwhileengagingyourcoreandglutestokeepyourhipsasstillaspossible.Trynottorockatthehips.Dothesamethingwithyourlefthandtorightshoulder.Continuealternatingsides.Pinterest26HipDip“Thismovementhelpstotightenandstrengthenthetransverseabdominisandobliques,whichwillhelpstrengthenandsupporttheentirecore.”—SpeirHowtodoit:Startinaforearmplankwithyourforearmsonthefloor,elbowsdirectlyunderneathyourshoulders,handsfacingforwardsothatyourarmsareparallel,andlegsextendedbehindyou.Tuckyourtailboneandengageyourcore,butt,andquads.Rotateyourhipstotheleftsideandtapthefloor.Repeatontherightside.Continuealternatingsides.Related:A15-MinuteUpper-BodyWorkoutYouCanDoAnywhereThe13BestShoulderExercisestoWorkYourMusclesFromEveryAngleThe12BestBicepsExercisestoSeriouslyHittheTopofYourArmsAmyisafreelancewriterwhocovershealth,fitness,outdoors,andtravel.SheisanACE-certifiedpersonaltrainerandaPRONatalpre/postnatalperformancetrainingspecialist.ShereceivedherB.A.injournalismfromtheSINewhouseSchoolofPublicCommunicationsatSyracuseUniversity. YoucanfindherworkhereonSELF,and...ReadmoreInstagramTwitterElizabethMillardisafreelancewriterspecializinginhealthandfitness,aswellasanACE-certifiedpersonaltrainerandYogaAlliance-registeredyogateacher.SELFdoesnotprovidemedicaladvice,diagnosis,ortreatment.Anyinformationpublishedonthiswebsiteorbythisbrandisnotintendedasasubstituteformedicaladvice,andyoushouldnottakeanyactionbeforeconsultingwithahealthcareprofessional.TopicseverydayathletesCoreExercisesWorkoutsabsworkoutsNo-EquipmentWorkoutscoreworkoutsAKnee-FriendlyWorkoutWithZeroSquatsThesefourmoveswilllightupyourlegsandbutt.ACompleteArmsWorkoutThatTakesJust7MinutesFireupyourbicepsandtricepsfast.This3-SetWorkoutWillLightUpYourArmsItmightbeyournewfavoritefinisher. ACardioCoreWorkoutThatWillDefinitelyGetYourHeartPumpingGetyourmatready—andgoanywhere. 10TopFitnessProsShareTheirAll-TimeFavoriteStretchesCreateyourownrelaxingfinisherfromthesepicks.10MovesThatFeelAmazingforTechNeckPickafewofthesemovestoeasethetightness.SoccerPlayersTryToKeepUpWithBeachVolleyballProsWechallengedagroupofexperiencedsoccerplayerstolosetheirbootsandhitthebeachtotestthemselvesthroughoutadayofbeachvolleyballdrillsandpracticeexercises.Willtheskillstheyacquiredonthepitchtranslatetoacompletelydifferentsport?AProSynchronizedSwimmer'sDailyWellnessRoutines&RitualsRachelPresserisaprofessionalsynchronizedswimmerand2021olympianwholivesademandinglifestyleperformingonRoyalCaribbean’sWonderOfTheSeascruiseship.Godeepintoherdailyroutinetoseehowshekeepshermindandbodyreadyforpeakperformanceinaprofessionthatrequiresremarkabledisciplineandextremeendurance.