Having a strong core and abdominal muscles is a very important part of any fundamental fitness
regimen you decide to embark on. A strong core has several benefits in everyday life. Your core is the
center of your body’s universe and helps you utilize every other part of your body to maximum
efficiency. It helps you perform daily tasks such as lifting objects around the house or work place,
moving furniture, lifting your children, and even carrying groceries or packages in the house. You can
prevent minor injuries or strains with strong abdominal muscles. It also helps take the stress off your
back and other body parts while sitting for extended periods of time in one place. During a daily run or
walk, a strong core will help you take in more oxygen during every breath as well as maintain balance on
uneven terrain.
Pick 2 exercises from each group and conduct 3 sets of 15 to 20 reps each for maximum results. You
can do a giant superset with one from each group for 3 rounds then another giant superset with the
last group. For example: the first set will be medicine ball passes to floor reverse crunches to Russian
twist to plank, rest 1 minute and repeat again 2 more times. Next set will be Decline crunches to
reverse decline leg lifts to Rope Oblique Crunches to Exercise Ball Pikes, rest 1 minute and repeat 2
more times. Start at a level that is comfortable for you and progress from there. If you are just
beginning to strengthen your core then start with a lower number of repetitions or only 1 exercise
from each group. Keep in mind, your nutrition will play a big role in helping to expose your abdominal
muscular wall. Log on to our website, healthost.com and receive free help on a meal plan from our
fitness experts and many other workouts based on your goals. Upload your profile picture and send
me, Miriam Fayas-Whitfield a friend request and any questions.
Upper Abdominal Exercises
Ab Crunch with or without feet on exercise ball
Medicine Ball Passes
Cable Crunch
Rope Crunch on the Floor or Standing
Exercise Ball Crunch
Decline Crunches
BOSU Ball DB Crunches
Toe Touches with DB/Medicine Ball
Lower Abdominal Exercises
Bent-Knee Hip Raise
Floor Reverse Crunches
Decline Reverse Leg Lifts
Exercise Ball Pull-ins
Flat Bench Lying Leg Lifts
Bench V-ups
Medicine/Exercise ball Reverse Hip Lifts. You can also do these from a hanging position pulling your
knees to your chest.
Oblique Abdominal Exercises
Russian Twist with or without weight
Lying Windshield Wipers
Side to Side Heel Touches
Standing DB or Cable Weighted Side Bends
BOSU or Stability Ball Side Crunches
Side Jackknifes
Rope Alternating Oblique Crunches
Bicycle Crunches
CORE/Total Abdominal Exercises
Exercise Ball Pike
Planks: Floor or off Exercise Ball (45-60 sec hold)
Side Planks with or without Raising Leg
Jackknife V-ups
Exercise Ball Passes
Spiderman Plank Oblique Crunches
Decline Sit-ups with or without Weight
Standing Barbell Side to Side Lifts (you can put plates on the end of the barbell to increase resistance)