Start in a low lunge position with left knee bent, right leg straight behind you, and arms extended overhead. Bring the ball across your torso and overhead to the left, feeling your core engage. 5, holding a dumbbell with both hands (or two dumbbells as shown). This isn’t a direct ab exercise, but don’t worry — your core will be feeling it! Pick 2 or 3 moves from the list and add them to a cardio or strength routine. Start to engage your core and bring movement to your hips with hip circles. Pause here, then walk them back to the forward fold position and return to start. Our website services, content, and products are for informational purposes only. Bring your right knee and left elbow to touch in front of your body, twisting and crunching your torso. Once you have a good foundation of strength in your abs, it’s time to challenge yourself by adding some new movement patterns and additional weight. Step back into a reverse lunge with your right leg, allowing your torso and arms to twist over your left thigh. This core workout targets your core muscles with a strategic, super-effective form of high-intensity circuit training. Hold a dumbbell straight … Keeping the tension in your arms, begin to drop your left hip toward the ground, using your core to do so. Here are 21 bodyweight exercises to take your ab routine up a notch and fire up your core. Feel a nice stretch in your chest while activating your core during a chest opener. In fact, many of the “standard” strength training exercises that you may already do, like squats and deadlifts, also target your core. Keeping your arms extended, stand up, bringing the dumbbell up and across your body by twisting your torso. How to: Stand with your feet shoulder-width apart and grip a dumbbell … Inhale. Keep your back straight, shoulders back, and neck neutral. Renegade rows—performing rows from a plank position—are great for training core stability.But by adding a leg lift, this dumbbell exercise for abs challenges your stability and balance even further. Go as slowly as you can to make the movement worth your while. Adding a twist to your lunge creates more core engagement. Stand with your feet shoulder-width apart and grip a dumbbell by each end, holding it to your right side. Plank, Row, Lift. Keeping your chest up, begin to sit back in your hips, bending your knees and dropping your butt toward the floor. Don’t allow hips to twist to the right — instead think about bringing left rib cage to right hip bone. Core Stabilizer — do 10 reps. Start standing with your feet hip-width apart. If you feel anything painful — particularly in your lower back — stop and reassess to prevent injury. Find her on Instagram for fitness tidbits, #momlife, and more. With core engaged, bend from your waist to the right and simultaneously allow right foot to rise off floor, maintaining a straight arm and leg. A nice full-body stretch, a forward fold will help get everything warm. Standing oblique crunches target your oblique muscles. Hold a light dumbbell in each hand during your knee tucks for a progression. Bend your knees slightly and rotate your trunk, bringing the barbell up and over to the left hip. Engage your core and bend toward the right at your waist, allowing the dumbbell to drop toward the floor. The key to any ab exercise is to truly engage your core — think of the muscle-mind connection. Hold a dumbbell in both hands. Why it works: This shoulder exercise forces the abs to both stabilize the weight at the top of the lift and keep your core from twisting under the uneven load. Start by standing in front of the TRX straps, adjusting them to be about waist level. Alternate sides for 1 minute. Lower as far as you can, or until your body forms a straight line from fingers to heels. Alternate sides for 1 minute. Alternate sides for 1 minute. 2. Think of this move as slow high knees with an added twist. For instance, use your abs to lift your leg each time, not your quads or glutes. Rather than move elbow down, try to keep arms and shoulders in the same place throughout so you’re forced to use your obliques to perform the move. Do right side for 1 minute, then left side for 1 minute.