5 Moves for a Solid Core

You don’t have do mindless crunches to refine that midsection. In fact, the more muscles involved the better.


*Note: I’d also like you to note my overly active golden retriever, Cooper in the background of each picture.

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Do each move for 45 seconds then switch (3 sets)
1. Weighted plank to T
2. Pullovers on stability ball
3. Single leg overhead crunch
4. Medicine ball plank 
5. Cross-back lunge with knee tuck
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1. Plank to T with weights

Start in plank and rotate to one side. Hold “T” position, then back to plank. Alternate sides.

Start in plank position
Rotate w/ weight. Alternate side


2. Pullover with weight on stability ball.

Slowly lower the weight from starting position (below). The controlled movement targets your lats and upper abdominal muscles.

Pullover starting position
Lower weight & return to start


3. Single leg overhead crunch

I’m cracking up in the picture below because as I was posing for this shot, Cooper started licking my hand!  From a lying down position, bring one knee in as arms move overhead. Switch legs.

Single leg crunch start
Bring arms overhead as one leg


4. Medicine ball plank 

The narrow grip forces you to engage that core and develop upper body strength in the process. Keep your body in a tight line.

5. Cross-back lunges with knee tuck

Abs aren’t developed solely in the horizontal plane right?  For even more difficulty, hold the medicine ball overhead while completing this move. Anytime your have weight or hold your arms overhead, your core has to work harder.

 

What is your FAVORITE core move?

*Disclaimer: Although I am a Certified Strength and Conditioning Specialist, please consult a physician before starting any diet or exercise plan. If you choose to do any of the workouts featured on this website, you do so at your own risk.

Comments

  1. You are a beast. That is all.

    Oh, and I’m sad for you about the snow :) I love winter too, but I’m ready for summer!!!!! It’s supposed to be 80 this weekend so I’m pretty sure the mountain bike is coming out!

  2. Hard core….

    It is still snowing here, we jut had a week long snow storm that never gave up! I am longing for spring and can not wait till this cold weather crap breaks…as I am sure you are too!

  3. Ok, I will be doing those tonight :).

    It’s gorgeous here in CO, but I mentioned to ya in FB that my race was 86 degrees and super humid back in Iowa. Bleh!

  4. love those moves! plank on medicine ball is really hard. i like swiss ball passes too those always make me sore. here in colorado, it was SO nice last week then it snowed again….now apparently the next few days are supposed to be in the 60′s…soo we’ll see! im from arizona so i feel ya on the heat..i miss it!

  5. Spring greeted us (Rhode Island) with 78* and sunshine! I did a run after work and it was 75* at 5:15 when I started my run. It was amazing!!

  6. I have been working out with a personal trainer and you guys must be in synch. You post workouts on your page when she had me do them the day before, crazy! Also, love that Cooper is napping in the background while you are getting your sweat on!

  7. We have had 60-70 degrees (and a few 80 degree) for a couple of weeks now in Nebraska. This week it has been raining, but it’s still been in the 60′s!

  8. Awesome new moves! I cant wait to put them in my weekly plan! Erica

  9. Great moves – love using a weight for crunches on the stability ball. I also like doing pikes or rollins on the ball. Need to do that side plank with weights!

  10. lol. Um it’s 85 right now here in IL. Very bizarre!
    Love the workout!

  11. I need to do these. I feel the burn already ;-)

    It’s 80 and sunny here today ;)

  12. Snow in PDX this morning. Ughhhhh

  13. Great moves I agree the more muscles involved the better! I love it when I do full push ups and can feel it everywhere including my abs! love the dog in each pick, my dog tries to chase my hands whenever I exercise at home :-)

  14. YOU are an animal!! Those look awesome!

  15. AbTastic!!

    I love Halo’s right now–hard to explain but you are in C-sit position and you take a db and make a HALO rotation over your head in each direction keeping your body stable. FUN and Efffective

  16. i’ve seen so many great core workouts lately, i like that you’ve got some totally new moves here!

  17. Love all of these moves and do quite a few of them as well. Can’t believe that it is snowing by you, it’s been 80 degrees and humid here for about a week. I actually just had to turn the air on because it was 80 degrees in my house and my dogs looked like they were melting!

  18. Great set of moves. I do lots of core stuff, but tend to get bored with it, so thanks for some variety!

    Feeling bad for you with that weather. Ours has been spectacular!

  19. I love crab toe touches, from Bodyrock.tv, I am going to have to try out those moves, love me some good plank moves.

    That one on the medicine ball looks killer!

    We had snow like that Monday, and now it was a beautiful 60 degrees today and the snow is nearly gone!

    Loving it!

  20. Great moves!Regular crunches are boring. I like to mix it up with yoga inspired moves that really get the core fired up. My lab, Cooper, loves when I pull out my yoga mat or get down on the floor. He insists on being right next to me! I have to get very inventive sometimes!

    I hope the snow doesn’t hit NH. It was 80 here today. I’m so over winter and am in summer mode.

  21. Can’t wait to test these out! We’ve oddly enough had absolutely fabulous weather the past few weeks in Indiana–mid 60s to mid 80s! Not normal for here but I am NOT complaining!!

  22. I will have to try those moves. I’m always trying to change up my workouts. Oh BTW, the weather here in pcola, Florida has been perfect beach weather. It has been in the 70′s. That’s great for now, but unfortunately means we will most likely have a dreadfully hot summer.

  23. I will have to try those moves. I’m always trying to change up my workouts. Oh BTW, the weather here in pcola, Florida has been perfect beach weather. It has been in the 70′s. That’s great for now, but unfortunately means we will most likely have a dreadfully hot summer.

  24. I will have to try those moves. I’m always trying to change up my workouts. Oh BTW, the weather here in pcola, Florida has been perfect beach weather. It has been in the 70′s. That’s great for now, but unfortunately means we will most likely have a dreadfully hot summer.

  25. I will have to try those moves. I’m always trying to change up my workouts. Oh BTW, the weather here in pcola, Florida has been perfect beach weather. It has been in the 70′s. That’s great for now, but unfortunately means we will most likely have a dreadfully hot summer.

  26. I will have to try those moves. I’m always trying to change up my workouts. Oh BTW, the weather here in pcola, Florida has been perfect beach weather. It has been in the 70′s. That’s great for now, but unfortunately means we will most likely have a dreadfully hot summer.

  27. I will have to try those moves. I’m always trying to change up my workouts. Oh BTW, the weather here in pcola, Florida has been perfect beach weather. It has been in the 70′s. That’s great for now, but unfortunately means we will most likely have a dreadfully hot summer.

  28. I will have to try those moves. I’m always trying to change up my workouts. Oh BTW, the weather here in pcola, Florida has been perfect beach weather. It has been in the 70′s. That’s great for now, but unfortunately means we will most likely have a dreadfully hot summer.

  29. I will have to try those moves. I’m always trying to change up my workouts. Oh BTW, the weather here in pcola, Florida has been perfect beach weather. It has been in the 70′s. That’s great for now, but unfortunately means we will most likely have a dreadfully hot summer.

  30. Great moves! Will try them for sure. I’m starting my trail season soon and need a strong core for that.

  31. The planks are my nemesis but they hurt so good!!! I will have to try these out!!

    It is absolutely a dream this week for weather! Today should be between 75 and 80 degrees. Not normal for us but I’ll take it….you never know what each day will bring in New England!

  32. love it! i’ll be adding these in after my run today!

    oh no, snow?! it’s 80′s and sunny here in texas today…birds chirping and squirrels running! oh no, you said to make ya jealous, right? sorry!

  33. I did a little core work last night, and I do mean a little, and was sore this morning. oops. Guess I have been neglecting that.

    And I live in Spokane and woke up to 3 inches on the ground. SO glad I leave for Maui in a week!! This is getting silly…even for the Palouse!

  34. ooooh, love the medicine ball plank idea.thanks!

  35. Love the ab/core exercises – thank you. It’s actually 84 in Chicago right now and just beautiful! I wish I was outside enjoying it though.

  36. Love the ab/core exercises – thank you. It’s actually 84 in Chicago right now and just beautiful! I wish I was outside enjoying it though.

  37. I’m a warm weather gal as well and it’s been GORGEOUS in Jersey…Sorry don’t want to make you jealous. Love these CORE moves and can’t wait to try it out. Happy “almost” Friday!

  38. Great series! Your dog is so chill. When I’m doing abs my dog is constantly jumping around me, angling for a way to sit on my lap or stick his nose in my face! Love your blog :)

  39. Thanks for helping keep my butt and gut in check! :-)

  40. I definitely need to work on my core much more than I do now. I like using the ball and standing ab moves most!

  41. doing these again this morning.
    neeeed
    neeeeeed
    neeeeeeeeeeeeeeeeeeed :)

  42. I LOVE your shoes in the first few pics.. what a nice colour!
    We have been spoiled (knock on wood) with the weather lately.. yesterday it was 30 degrees. last time this year we had a crazy snow storm!

  43. Thanks for those moves – I was looking to expand my core exercises and yours are perfect. Great stuff.

  44. Go Cooper! Thanks 4 the exercises!

  45. I LOVE all of your info & exercises! Pushes me to my fullest! I recently got the gymboss & LOVE that as well! The only question I have for you is. I have been working/exercising really hard for about 3 months & have been at a stand still with inches & weight loss for about 3 weeks now. I don’t know what to do to get to my goal? Do you have any recommendations, steps to take? Anything is appreciated! (is there anyway you can email me please?!)
    Thank you for your time,
    Kara

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