Core & Stability
Target abs and stability with these moves. No equipment needed, just a bit of floor space.
How this session works
Do each exercise for 45 seconds, rest 15 seconds between exercises. Repeat the circuit once.
1 Bicycle Crunches
45 secondsLie on your back, hands behind your head, alternate bringing each elbow to the opposite knee in a pedaling motion.
Option. Slow it right down for more control, or hold a light dumbbell at your chest for extra resistance.
-
1
Lie on your back with knees bent and hands lightly behind your head.
-
2
Lift your shoulders off the floor and engage your core.
-
3
Bring your right elbow toward your left knee while extending your right leg straight.
-
4
Switch sides in a smooth pedaling motion.
-
5
Keep your lower back pressed into the floor.
-
6
Breathe steadily and move with control.
2 Leg Raises
45 secondsLie flat, lift straight legs up to 90 degrees, then lower slowly without touching the floor.
Option. Place a light dumbbell between your feet for added challenge.
-
1
Lie flat on your back with legs straight and arms by your sides.
-
2
Press your lower back into the floor.
-
3
Lift your straight legs up toward the ceiling.
-
4
Raise until your legs are at about 90 degrees.
-
5
Lower slowly with control, stopping just before your feet touch the floor.
-
6
Keep the movement smooth and core tight.
3 Russian Twists
45 secondsSit with knees bent, lean back slightly, twist torso side to side.
Option. Hold a dumbbell or any weighted object for more resistance.
-
1
Sit on the floor with knees bent and feet flat.
-
2
Lean back slightly while keeping your back straight.
-
3
Clasp your hands or hold a weight at your chest.
-
4
Twist your torso to one side.
-
5
Twist to the other side.
-
6
Keep your core engaged and movement controlled.
4 Superman Holds
45 secondsLie face down, lift arms and legs off the ground, hold and squeeze your back muscles.
Option. Pulse up and down slowly instead of holding for a dynamic version.
-
1
Lie face down with arms extended overhead.
-
2
Lift your arms, chest, and legs off the floor.
-
3
Squeeze your back and glutes.
-
4
Hold for the desired time while breathing steadily.
-
5
Lower slowly back to the floor.
-
6
Rest and repeat.
5 Bird-Dog
45 secondsOn all fours, slowly extend opposite arm and leg while keeping hips level and back flat. Hold briefly.
Option. Smaller range if balance is new.
-
1
Start on all fours with hands under shoulders and knees under hips.
-
2
Brace your core and keep your back flat.
-
3
Slowly extend one arm forward and the opposite leg back.
-
4
Keep hips level and back flat.
-
5
Hold briefly then return to start.
-
6
Alternate sides with smooth control.
Take an extra 30 seconds between rounds if you need it.
Move with good form and listen to your body. If you have a medical condition, an injury, or any concerns, talk to your doctor before you start.