Some of the best exercises for a stronger core include crunches, teasers, planks, and body-weight squats. A workout that includes a mix of these moves can maximize a limited schedule and leave your abs on fire.
All you need is a mat, a little space, and some motivation to perform these exercises from Rebecca Kennedy, a fitness expert and Peloton instructor based in New York. Doing this entire workout can be challenging: You may want to shorten or modify it to your fitness level.
Crunches, or V sit-ups, strengthen your abs, which can improve balance and posture. Follow these steps to perform the move:
- Sit so your thighs and upper torso form a V-shape, with your lower legs crossed and lifted. Hold a 5-pound medicine ball (or dumbbell) between both hands.
- Swivel left to the right and back. Bring the ball across your body while maintaining the V-shape.
- Do three sets of 15 repetitions (reps) three to four times every week.
This lower body move also engages your core muscles. Here’s how to do it:
- Stand with your feet hip-width, your knees bent slightly, and your hands crossed over your chest.
- Squat down and press your weight onto your feet, focusing on equal weight across your feet with more in the heels. Avoid weight-bearing on your toes.. Make sure your feet are pointing straight ahead and your knees are over your toes. Keep your butt tucked.
- Return to standing, then do five sets of five reps.
Planks largely involve the core muscles, but they also strengthen your back, shoulders, and glutes. Follow these steps to perform the move:
- Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into the plank position, or the “up” part of a push-up.
- Engage your ab muscles. Your body should be long and straight.
- Do not let your hips sag or lift your butt too high. Imagine there’s a seat belt tightening around your waist that draws your lower ab muscles inward.
- Press your hands firmly into the mat and strongly back through your heels.
- Hold for one to two minutes (or as long as you can), then drop back to all fours. Do three reps.
You can opt to use your forearms instead of outstretched arms as a variation.
Follow these steps to perform this twisting exercise:
- Lie on your back with your legs stretched out straight.
- Inhale as you bend your right knee and bring it toward your chest. Hug it tightly with both hands.
- Exhale as you use your left hand to gently press your right knee over to the left side and allow your torso to twist.
- Stretch your right arm out to the right at shoulder height.
This exercise requires the use of a hula hoop. Here’s how to do it:
- Stand with one leg forward and a hula hoop around your waist. Hold it against the small of your back.
- Bend your knees slightly, then spin the hoop by giving it a big push around in one direction. Make sure the hoop is level.
- Shift your weight between your forward and backward legs to move your hips forward and backward (as opposed to around). Push and pull to keep the hoop spinning.
Follow these steps to perform this crunch variation:
- Stand holding a ball overhead, your elbows bent and out to the sides, and your feet shoulder-width apart.
- Lift your right knee to the side and pull your right elbow down to meet it.
- Return to the starting position and then repeat on the other side. Repeat the sequence three more times.
Belly blasters help tone your abs, which can not only boost confidence but also make daily activities easier. Follow these steps to perform the move:
- Lie on your back with your knees bent toward your chest. Hold a 3-pound dumbbell with both hands.
- Extend your left leg to 45 degrees, and keep your right knee bent.
- Lift your head and shoulders and move the dumbbell to the outside of your right knee. Press into a crunch with a twist.
- Pull your left leg to meet your right leg and reach the weight toward the ceiling. Keep your shoulders and head elevated off the floor.
- Repeat step two, but extend your right leg and keep your left knee bent. That’s one rep. Do eight reps four times per week.
Donkey kickbacks can build stronger abs, but they also activate the glutes. Follow these steps to perform the move:
- Kneel on all fours, keeping your toes tucked under.
- Keep your back neutral. Draw your belly toward your spine as you contract your abs and lift both knees about two inches off the ground.
- Keep your core engaged, and bring your right knee to your nose.
- Kick your right leg straight out behind you, and squeeze your butt. Keep your lower abs contracted and your hips facing the ground to protect your back.
- Repeat eight times, then switch legs and repeat.
Follow these steps to perform this crunch variation:
- Lie on your back with your legs straight and your feet on the floor.
- Keep your torso still, lift your hips, and move them to the right. Lower and straighten your legs again.
- Bend your left knee, cross it over your right leg, and place your left foot on the floor near the outside of your right knee. Crunch up, then come back down.
- Do 20 reps, then switch sides and repeat.
This move activates your back, core, and glute muscles. Here’s how to do it:
- Lie face-up with your left knee bent, your left foot flat on the floor, and your right leg extended toward the ceiling. Reach toward the ceiling with your left arm and keep your right arm down by your side.
- Open your raised leg to the right and your raised arm to the left without moving your hips or shoulders. Concentrate on your abs, and return your raised leg and arm to the center.
- Do 10-12 reps, then switch sides and repeat.
You will need an exercise ball for this plank variation. Follow these steps to perform the move:
- Kneel before an exercise ball, and drape your abs and hips over it. Place your hands on the ground before you and walk them out until the ball rolls beneath your thighs.
- Hold for 30 seconds once your body is straight (with a slight arch in your back) and stable.
- Focus on lifting your belly button and squeezing your thighs.
Make sure to avoid locking out your elbows while performing this exercise.
This crunch variation helps improve strength and mobility. Here’s how to do it:
- Lie on a stability ball with your feet hip-distance apart on the floor and knees bent to 90 degrees.
- Place your right hand behind your head and your left fingertips on the floor for balance. Brace your core and lift your left foot off the floor. Extend your left leg, foot flexed.
- Crunch up and twist your right shoulder and rib cage toward your left knee while stretching your left leg straight. Keep your foot on the floor.
- Return to the starting position with your left leg lifted and your right leg bent. That’s one rep. Do 15 reps, then switch sides and repeat.
This move uses fast-twitch muscle fibers, which contract during high-intensity moves and help improve muscle tone. Here’s how to do it:
- Sit with your knees bent and feet on the floor.
- Clasp the underside of your thighs with both hands, hinge back, and lift your feet until your lower legs are parallel to the floor.
- Release your hands, then straighten your legs and reach for your toes.
- Hold for eight breaths, then repeat three times.
This move, which also requires an exercise ball, incorporates aerobic exercise to improve heart health. Here’s how to do it:
- Sit on an exercise ball.
- Hop your legs apart, then hop them back together, then apart again.
- Stand with your legs apart and reach your left hand to the right for a side bend. Use your right hand to keep the ball in place.
- Sit back down, hop your legs together, and repeat the sequence on the other side. That’s one rep. Repeat for four reps, then repeat the entire sequence three more times.
The scale pose, which is also called Tolasana, is a yoga move that engages the abs, arms, and shoulders. Follow these steps to perform the move:
- Sit in a comfortable cross-legged position with your hands on a mat next to your hips.
- Tighten your pelvic floor (as if you have to pee and are holding it in), push into your hands, and lift your entire lower body off the mat.
- Hold for three breaths, then lower back down with control. Do three reps.
This is a challenging move. Keep your feet on the floor and lift your butt if you cannot lift your whole lower half.
Low-belly leg reaches target your lower abs. Follow these steps to perform the move:
- Lie face-up with your knees bent to 90 degrees, your hands behind your head, and your abs contracted.
- Keep your knees stacked over your hips, then lift your shoulders and crunch up. Inhale and hold for 3-5 seconds.
- Exhale and extend your legs to 45 degrees. Hold for 3-5 seconds while squeezing your lower belly. Do two sets of 10-15 reps.
This stomach exercise helps strengthen your core and arm muscles. Here’s how to do it:
- Lie on your back and lift your legs 45 degrees off the floor.
- Squeeze your abs, and lift your head and shoulders off the ground.
- Pump your arms 100 times.
This move targets your obliques. Here’s how to do it:
- Lie on your back with your knees bent to 90-degree angles. Straighten your arms by your sides, and lengthen your fingertips.
- Press the backs of your shoulders against a mat and slide them away from your ears.
- Focus on your deep waist muscles. Inhale and slowly move your knees to the right, exhale, and return to the starting position.
- Repeat on the left. That’s one rep. Do 5-8 reps.
This crunch variation targets the abs, including the obliques. Here’s how to do it:
- Lie on your back with your knees bent and a 3-pound dumbbell between your feet. Place your palms down and beneath your sitting bones.
- Concentrate on your lower abs, grab the dumbbell using both feet, and use your abs to bring your knees toward your chest while lifting your hips, head, and shoulders slightly.
- Return to the starting position. That’s one rep. Do 15-30 reps three to four times a week.
This yoga move, which is also called Navasana, targets the core and inner thigh muscles. Here’s how to do it:
- Sit with your feet on the floor, knees bent, and hands beneath your knees for support. Keep your chest lifted and your shoulders back, and engage your ab muscles.
- Raise your lower legs until they are parallel to the floor, and you are balancing on your sitting bones. Your knees should still be bent.
- Hold for five to 15 breaths, then release. Repeat up to five times.
Start by straightening your legs and extending your arms forward if this feels comfortable. Stop if you feel discomfort in your back.
Swan dives strengthen the lower back, which can reduce pain and prevent injuries. Follow these steps to perform a modified version of the move:
- Lie on your stomach, stretch your arms overhead, point your toes, and lift your arms and legs about six inches off the ground.
- Hold for one count. Imagine your legs being pulled out and back away from your hips.
- Circle your arms out to the sides and behind you. Exhale and reach your arms toward your toes, palms facing in.
- Hold for one count, then bring your arms back to the starting position and relax your entire body to the ground. Repeat six to eight times.
Ab-cross crawls support overall ab strength. Follow these steps to perform the move:
- Start on your back, bend your knees with your shins parallel to the floor, and extend your arms to the ceiling.
- Straighten your left leg while extending your right arm back at the same time. Remember to keep your abs engaged.
- Return to the original position, then alternate on the opposite side.
This move engages your core muscles, but it also improves glute and quad strength. Follow these steps to perform the move:
- Lie on your back with your hands behind your head.
- Contract your abs, and lift your upper body slightly off the ground.
- Raise your right leg 5 inches while lifting your left leg straight toward the sky.
- Keep your core engaged and your hips stable. Trace four softball-sized circles clockwise with your entire left leg.
- Reverse, then circle four times counterclockwise.
- Lower both your legs, switch sides, and repeat.
This twisting exercise works your obliques. Here’s how to do it:
- Lie on your right side with your forearm under your shoulder, your hand perpendicular to your body, and your legs stacked.
- Engage your abs and the right side of your waist. Lift your hips so your body forms a straight line from your head to your feet.
- Extend your left arm toward the sky, and stay engaged through your core. Scoop your left arm in front of your body and reach under the space between your chest and the ground. Twist only from the waist up.
- Come back up, then repeat four times. Lower your body to the ground, and repeat on the opposite side.
Teasers are a stomach exercise that helps strengthen your obliques, or the muscles on the sides of your abdomen. Here’s how to do it:
- Lie on your back with your knees bent to 90-degree angles and your feet lifted.
- Tighten your abs as you inhale, and lift your arms up and back over your head.
- Exhale and swing your arms forward, straightening your legs so your body forms a V. Put your hands on the floor for support if you need it.
- Roll down slowly, bend your knees, and bring your arms overhead. Do 15 reps.
You can get more from your Pilates, yoga, or core-focused moves by following these tips:
- Exhale deeply: Exhale thoroughly with every breath to help strengthen your abs and protect your lower back.
- Move from your waist: Make sure the movement happens from your bottom rib up whenever you twist. Be sure to keep your hips still.
- Tighten up: You should feel a tightening—similar to zipping up a pair of tight jeans—from one hip bone to the other.
