20 Core Exercises (Situps are NOT included)

20 Core Exercises

Who doesn’t want firm abs these days?!?! But push-up and crunches are not what folks are looking for. So here are 20 Core Exercises that don’t include traditional crunches or sit ups.

1. Horizontal Scissors

• Start with hands under butt and legs straight
• Lift legs to 45-degree angle
• Then have legs go out to the sides as if doing jumping jacks and cross in the middle

2. Vertical Scissors

• Start with hands under butt and legs straight
• Lift legs to 45-degree angle
• Then alternate legs between 45-degrees and 75-degrees

3. Scissors w/ a Twist

• Start with legs straight and upper body in C-curve
• Perform horizontal scissors
• Twist upper body in opposition

4. Flutter Kick

• Lie on back with arms out to sides and toes off floor
• Scissor kick legs making sure they are 3 to 4 inches off the floor

5. Bicycle Crunches

• Lie on back with leg straight and hands behind head
• Lift shoulders and legs off floor, keeping neck neutral
• Bring R knee to chest, hold for a few seconds, then switch
• Continue alternating

6. Leg Lifts

• Start with hands under butt and legs straight
• Lift legs to 45-degree angle
• Then lower them within a few inches of the floor
• Legs should not touch the floor when lowered

7. Reverse Crunches

• Start with hands under butt and legs in upside down V
• Lift knees toward the chest, lifting butt off floor
• Keep shoulders and upper back “glued” to the floor

8. Clock Abs (*not featured in video)

• Prop up on elbows with floor
• Hold legs at 45-degree angle
• Circle legs CW twenty seconds
• Circle legs CCW during the next round

9. Single Leg Drop

• Lie on the floor with hands under butt
• Start with legs straight up in the air
• Lower one leg until it is few inches off the ground
• Return to starting position
• Repeat with the other leg
• Think of this as an exaggerated scissors exercise
• Control your lower abs and do not allow gravity to take over

10. Vertical Toe Touches

• Lie on floor with hands at sides
• Start with legs straight up in the air
• With legs straight in the air, lift shoulders off floor and try to touch toes with hands
• Options:
  • Both arms at the same time
  • Reach R arm to R foot, then switch
  • Reach R arm to L foot, then switch

11. Pulse Ups

• Lie on floor with hands under butt
• Start with legs straight up in the air
• Lift legs toward ceiling, lifting butt off floor
• Imagine that you’re trying to place your footprints on the ceiling

12. Windshield Wipers

• Lie on back w/ legs bent in chair position and arms to the sides
  • Keep knees tight together and move them to the right, the center and the left
  • Keep abs engaged and do not allow gravity to take over
  • Knees should not touch the floor
  • Keep shoulders in contact with the floor at all times

13. Dead Bug

• Lie on back w/ legs bent in chair position and arms to the sides
• Extend R leg while lowering L arm to the ground, then return to starting position.
• Do the same with L leg and R arm

14. Heel Touches

• Lie on back w/ legs bent in chair position and arms straight in the air
• Reach to the right side and touch right hand to right heel, then alternate to other side
• Keep shoulders in contact with the floor at all times

15. Bow

• Lie on right side with arms and legs fully extended w/ body aligned
• Lift and lower arms and legs to the ceiling simultaneously
• Legs, shoulders and arms do not touch the floor
• Switch sides

16. Seated Angled Bow

• Balance on butt with knees together and heels off floor
• Roll onto left butt cheek and bring heel to right side of body
• Return to starting position and repeat to other side
• (Make sure your feet are off the floor to get the maximum effect.)

17. V-Sit

• Sit with back at a 45-degree angle, legs in broken V and hands out in front
• Hold as long a possible
• Options
  • Lift heels from floor
  • Lift legs in air at 45-degree angle
  • Move arms either out to sides, straight in air over head or in line with upper body

18. V-Sit w/ Alternating Knee Lift

• Sit with back at a 45-degree angle, legs in broken V and hands out in front
• Bring R knee to chest, return to floor, bring L knee to chest, return to floor, repeat
• Upper body remains at 45-degree angle the entire time.

19. Russian Twist

• Sit with back at a 45-degree angle, legs in broken V and hands together at chest
• Twist torso making R elbow touch floor; return to center, twist to the left
• Upper body remains at 45-degree angle the entire time.

20. Earthquake

• Sit with back straight and legs and arm out in front
• Lean back to 45-degree angle and hold for as long as possible, reset if necessary

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The Next Steps

In the coming weeks, I will transform these 20 core exercises into a series of Tabata workouts.

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