Training regimen honed for two decades developing functional core robustness
Tired of those one-minute abs routines and EMS classes? Me too! I've found the perfect bodyweight routine for core strength that I've been using for more than two decades, and it still keeps me and my clients strong and robust.
This circuit combines three classic moves: the abdominal crunch, plank tuck, and reverse plank. It covers core flexion, extension, static holds, and unilateral elements, challenging the abdominal muscles' ability to resist rotation and even targeting the core muscles' role within the lower back for a 360-degree approach to abs training.
Here's How to Do the Workout
Perform all exercises back-to-back for one round.
- Abs Crunch
- Abs crunch with feet down: (10 reps)
- Lie on your back with knees bent and feet flat on the floor.
- Straighten and raise your arms so that your hands point towards your knees.
- Keeping your back pressed into the floor, use your abs to lift your head and shoulders off the floor.
- Lower and repeat.
- Abs crunch from tabletop: (10 reps)
- Lie down on your back.
- Bend your knees to 90° and lift your legs, so that your lower leg is parallel to the floor.
- Straighten and raise your arms so they point towards your knees.
- Keeping your lower back pressed into the floor, engage your abs and lift your shoulders and head off the floor.
- Lower and repeat.
- Abs crunch with straight legs: (10 reps)
- Lie down with legs straight.
- Lift your legs so that they're pointing upwards.
- Straighten and raise your arms so they're pointing towards your knees.
- Keeping your back pressed into the floor, engage your abs and lift your shoulders and head off the floor.
- Lower back down and repeat.
- Plank (Optional)
- Long plank knee to elbow: (10 reps each side)
- Come onto your hands and knees, with your hands placed under your shoulders and your knees in line with your hips.
- Step your legs back so that your body forms a straight line from your shoulders to your heels.
- Bend your right knee and bring it up to meet your right elbow.
- Step your foot back and repeat on the opposite side.
- Long plank knee to opposite elbow: (10 reps each side)
- Come onto your hands and knees, with your hands placed under your shoulders and your knees in line with your hips.
- Step your legs back so that your body forms a straight line from your shoulders to your heels.
- Bend your right knee and cross it under your body to meet your left elbow.
- Step your foot back and repeat on the opposite side.
- Spiderman Push-up (Optional): (5-10 reps each side)
- Come onto your hands and knees, with your hands placed just wide of your shoulders and your knees in line with your hips.
- Step your legs back so that your body forms a straight line from your shoulders to your heels.
- Bend your elbows and lower your chest to the floor.
- As you do this, bend one knee out to the side and bring it up to meet your elbow on the same side of the body.
- Push back up and repeat on the other side.
- Reverse Plank
- Reverse plank: (30-45 seconds)
- Sit on the floor with your legs bent, feet flat on the floor.
- Straighten your arms and put your hands on the floor behind you, fingers pointing forward towards your feet.
- Step your feet out and push your hips up, resting on your heels.
- Reverse plank marches (Optional): (30-45 seconds)
- Sit on the floor with your legs bent, feet flat on the floor.
- Straighten your arms and put your hands on the floor just behind you, fingers pointing forward towards your feet.
- Step your feet out and push your hips up, resting on your heels.
- With control, bend your knee and bring it up towards your chest.
So there you have it! A straightforward, effective bodyweight workout that will keep your core strong as you age. Give it a try, and don't forget to breathe naturally throughout the sequence, moving slow and steady, and focusing on using your abs to initiate the movement rather than craning your neck. Happy working out!
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This fitness-and-exercise routine incorporates a series of bodyweight exercises for core strength, including the classic moves of abdominal crunch, plank tuck, and reverse plank. Science suggests targeting core flexion, extension, static holds, and unilateral elements for a comprehensive approach to abs training. Adhering to this health-and-wellness regimen may keep you and your peers fit and robust as you age. Subscribe to the Fit&Well Newsletter for more achievable workout ideas.
