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I don’t believe that sit-ups or crunches are must-haves in any core routine. In fact, I steer away from them in favor of other functional core exercises that build a strong midsection, and this “core crusher” workout is a great entry-level way to do just that.
You also don’t need much equipment at all, just a medium to heavy dumbbell or kettlebell. Our best adjustable dumbbells and best kettlebells should do the job. I’ll share the routine for you to follow at the gym or from home, and some tips to maximize the core-torture while staying safe.
Show me the 4-move abs workout:
Forget AMRAPs, EMOMs, or pyramid sets; we don’t need to get fancy here. Let’s go back to basics.
You work for 45 seconds, followed by 15 seconds of rest. If you choose to up the ante, work for a full minute and skip out on the rest. Complete three to four rounds of the circuit.
1. Side plank
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Lie straight on one side, legs stacked.
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Rest your forearm flat on the floor and ensure your elbow is under your shoulder.
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Engage your abs, then raise your hips and knees from the floor, keeping a straight line from shoulders to feet.
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Don’t allow your hips to sag, and look straight ahead.
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You can raise your top arm into the air or hold a weight at your top hip.
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How to do a side plank with perfect form.
Plank toe taps
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Start in a high plank position.
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There should be a straight line from the crown of your head to your heels.
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Suck your belly button toward your spine.
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Engage your core, and lift your hips into a downward dog position.
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As your hips lift, raise your right hand off the floor and tap your left foot.
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Return to your high plank position. Repeat on the opposite side.
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How to do plank toe taps.
Dead bugs
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Start on your back with your arms straight above you, and your knees in a tabletop position.
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Slowly lower your right arm behind your head and extend your left leg away from your body just above the floor.
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Pause, then return to your starting position and repeat on the opposite side.
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Press your lower back into the mat and think about sucking your belly button into your spine.
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If you prefer, hold a dumbbell in each hand or strap a set of the best ankle weights on.
Russian twist
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Sit on an exercise mat and engage your core.
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Lean backward to create a V-shape position. If you want to, lift your feet away from the ground and either bend your knees or straighten your legs.
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Engage your core, then twist your torso to the left side. Follow your hands with your eye line.
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Continue to twist from side to side, tapping your hands or weight toward your hip.
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How to do Russian twists.
What are the benefits?
The workout strengthens your midsection to help you stabilize, balance and move better. Solid core strength can reduce lower back pain, improve posture and help protect you from injury; this doesn’t just apply to exercise, but also to everyday life, too.
What I love about these moves is that we target the deeper core muscles, not just the more superficial ones like the abs — these muscles work to protect and stabilize the spine.
Although you’re not working for long, we keep the rest short, so you can keep as much tension in your core muscles as possible while taking a moment to reset. Think about your core as a powerhouse center and try to drive all movement from here.
Despite the workout only featuring four exercises, we target many muscle groups, including the six-pack muscles that run along the front of the body, the transverse abdominis and the internal and external obliques.
If you’re new to ab workouts, I recommend reading up on the difference between abs versus core muscles to help you understand which muscles you are working, where and why.
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