Core Workout. 1. You can strengthen your core without moving a muscle. Whereas most muscles propel you, your core resists movement—for instance, to protect your spine when you twist your torso. So don't be surprised by how hard it is to stay still in this core workout. You're conditioning your core to do its job more effectively. 2. 3. Side Bridge Lie on your side with your forearm on the floor under your shoulder to prop you up, and your feet stacked. Plank with Diagonal Arm Lift Assume a modified pushup position with your feet shoulder-width apart, forearms on the floor. Single-Leg Lowering Lie on your back with your legs extended straight up. Transform Your Body! 15-Minute Ab Workout. Every move in this workout strengthens the muscles of your abs, back, and hips. But this core routine, from Mike Mejia, M.S., C.S.C.S., also loosens your hamstrings, lower back, calves, hip flexors, and other areas, so you'll finish feeling stronger and stretched. Perform the ab workout as a circuit, moving from one exercise to the next without rest.
Pause 60 to 90 seconds after each circuit, and do three circuits in all. Do the workout 3 days a week, taking at least a day off between workouts. (Kick it up a notch! Our BellyOff! Pike WalkStand with your legs straight and your hands flat on the floor. Straight-Arm Side BridgeLie on your left hip with the outer side of your left leg flat on the floor and your upper body propped up on your left arm. Glute Bridge with AbductionLie on your back with your knees bent, feet flat on the floor. Hindu PushupStart with your feet shoulder-width apart and your butt high in the air.