Core & abs
Core strength workout: one move for each job your trunk does
Your trunk has several jobs: stopping your back arching, stopping it bending sideways and twisting, holding it straight, curling, and carrying. This session gives one move for each, with an easier and a harder step, because no single exercise trains every ab muscle at a low load on the spine. Pick one step per block, end each hold when your form goes, and make it harder rather than longer. Two or three times a week, on its own or after a strength session. The grouping is our editorial starting point; no trial has tested this session as a whole.
Warm-up
- Cat-cow8 slow wavesBeginner · Back, Abs · 3D demoHarder: Half lord of the fishes (Ardha Matsyendrasana)
- Dead bug1 set of 6 to 8 each sideBeginner · Abs, Hip flexors · 3D demoRibs down; breathe out as you reachEasier: Dead bug heel tapsHarder: Forearm plank
Front: stop arching (pick your step)
Rest 45 to 60 s
- Knee plank3 holds of 15 to 30 sBeginner · Abs, Shoulders, Glutes · 3D demoElbows under your shoulders; end the hold when your hips sagHarder: Forearm plank
- Forearm plank3 holds of 20 to 45 sIntermediate · Abs, Shoulders, Glutes · 3D demoOn your toes once knee holds of 30 s are steady. Then the long-lever version, 3 holds of 10 to 30 s: elbows a hand's width ahead of your shoulders and your pelvis tucked (the demo shows the standard plank)Easier: Stomach vacuum (drawing-in)Harder: Plank walk-up
- Ab wheel rollout from the knees3 sets of 6 to 10Advanced · Abs, Shoulders, Back · 3D demoRoll out only as far as your back stays flat; rest 90 sEasier: Suspension trainer falloutHarder: Standing ab wheel rollout
Superset A: sides and twisting
3 rounds · Rest 30 to 45 s after each pair
- Side plank15 to 40 s each sideIntermediate · Abs, Hip abductors, Shoulders · 3D demoTop hip stacked over the bottom one. Easier: a knee side plank, 15 to 30 s each side. Stop if the supporting shoulder hurtsEasier: Knee side plankHarder: Side plank with leg lift
- Half-kneeling Pallof press8 to 10 each sideBeginner · Abs, Glutes, Shoulders · 3D demoA band anchored at chest height in a closed door or round a post: press out and don't let it turn you. No band: an extra set of bird dogsHarder: Pallof press
Superset B: back and curl
3 rounds · Rest 45 to 60 s after each pair
- Bird dog6 to 8 each side, 3 to 5 s holdsBeginner · Back, Abs, Glutes · 3D demoKeep your back still. Easier: one arm or one leg at a time, 6 eachEasier: Bird dog, one limb at a timeHarder: Bear crawl
- McGill curl-up5 holds of 8 to 10 sBeginner · Abs · 3D demoOne knee bent, hands under your lower back, a small lift. Harder: reverse crunches, 8 to 15, curling your pelvis towards your ribs with no swinging (not with osteoporosis)Harder: Crunch
Carry
Rest 60 s between walks
- Suitcase carry2 to 3 walks of 20 to 30 m each sideIntermediate · Abs, Forearms, Back · 3D demoOne dumbbell, kettlebell or full shopping bag. Walk tall without leaning; make it heavier, not longerEasier: Farmer's carryHarder: Overhead carry (waiter's walk)
Cool-down (optional)
- Child's Pose (Balasana)1 to 3 minBeginner · Back, Shoulders, Glutes · 3D demoKnees wide if that's more comfortableHarder: Extended puppy pose (Uttana Shishosana)
Tips
- In your first two weeks, do 2 rounds and end every hold or set early, with 3 or 4 reps to spare. Then move a block up one step once every set reaches the top of its range for 2 sessions.
- Brace rather than suck in: tighten all the way round your middle as if for a light poke in the stomach, and breathe throughout. Holding your breath raises blood pressure.
- A heavier weight? Add farmer's carries, 3 carries of 30 m, before the suitcase carry.
- Back that dislikes bending: leave out the curl-up and do the McGill big 3 routine. If any move sends pain down a leg, stop it and see our back pain guides.
- With osteoporosis, leave out reverse crunches and any deep rounding of your back. In pregnancy or the first months after a birth, swap floor work for side-lying and all-fours moves and follow our pregnancy, postpartum or diastasis recti guide. With heart failure, skip the planks unless your heart team agrees.
- With a hernia, stop any move that makes it hurt or bulge, and see a GP if you think you have one. With glaucoma, ask your eye team before long holds.
- Core work strengthens the muscles but doesn't burn the fat over them.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
Find more moves like these
More core & abs
Beginner core workout
A 15-minute beginner core workout on the floor: dead bugs, bird dogs, knee planks, side planks and curl-ups.
15 minBeginner6 movesNo equipment
Ab workout (no equipment)
An intermediate ab workout with no equipment: planks, side planks, reverse crunches, hollow holds and mountain climbers.
20 minIntermediate7 movesNo equipment
Advanced core workout
Hard core training: ab wheel rollouts, hanging leg raises, L-sits, Copenhagen planks, plank walk-ups and dragon flags.
30 minAdvanced6 movesAn ab wheel, Pull-up barQuestions people ask
How long does the core strength workout: one move for each job your trunk does take?
About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: An ab wheel, A band, An anchor point, A dumbbell, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 6 of its 11 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.