There are only so many ways it’s possible for you to do crunches orplanksbefore you get bored.
But that’s no reason to skip a core session.
A strong torso sets the stage for any movement, from squats to sprints.
FatCamera / Getty Images
Strongabdominal musclesalso help protect your lower back, meaning fewer aches.
Be prepared to feel that oh-so-good soreness that hurts when you laughwe promise it’s worth it.
Side passe dip from Anna Kaiser ofAKT
“This doubles as a great arm toning move.
Start in a side plank with your right hand under your right shoulder.
Dip your right hip to tap the floor.
That’s one rep. Repeat 10 times.
Switch sides and repeat.
Her move of choice?
“I love uppercuts.
They work yourobliqueslike nothing else.”
Slip to your left, dropping left shoulder.
Slip back to the right as your left hand comes up in an uppercut punch.
Make it harder and do the move with 1-pound weights in each hand.
Plus you’ll also feel it working your thighs and glutes, too.
Place your hands behind your head.
Raise your upper back off the floor as you bring your left heel up to meet the right.
Return to start for one rep. Repeat 20 times on each side.
Start faceup on your back with elbows at sides.
Align your elbows under your shoulders and hold your fists up.
Keep your feet flat, hip-width apart.
Tighten yourglutesand press your lower back into floor.
Exhale and pull your abs in.
Return to start for one rep. Repeat 10 times slowly, rest, then 20 times quickly.
Sit on a mat and place a resistance band around arches of your feet.
Tighten the band to keep resistance between your feet and arms.
Sit tall and bring your elbows into your waist.
Then curl your torso back 6 to 8 inches.
Hold for 10 to 15 seconds for one rep, and repeat 3 times.
If you want to make it harder, extend your legs (as shown on right).
Lie faceup with the rope pulled tight around your feet.
Slowly roll your torso up until you’re sitting upright.
Repeat with both arms at the same time, then return to start.
That’s one rep. Repeat 8 times.
Start in a plank with your arms extended.
Keep your shoulders and elbows over your wrists.
If you need a modification, hold yourself up on your forearms and repeat the motion.
Ball balance from Nicole De Anda ofEquinox
“There’s no cheating [with this move]!
Youll need a small unweighted playground ball for this one.
Lie on your back, legs in tabletop position, knees together.
Place the ball on top of your shins and ensure that the ball is balanced.
Interlace your hands behind your head (as shown).
Curl your shoulder blades off the mat.
Keep your low back pressed into the mat.
Pause, then slowly begin to draw the legs back in toward tabletop position.
That’s one rep. Repeat 8 to 12 times.
“I truly believe that almost your entire yoga class can and should be viewed as a core strengthener!
A healthy core will support you better in many poses and series,” Lauren Porat tells SELF.
This single-leg move will test your balance, and a strong center will help prevent wobbling.
Balance on one leg and lean forward, raising the other leg.
Simultaneously lower your torso until it’s parallel to the floor.
Keep your hands at heart (as shown).
To help your balance and really work your abs, think about drawing your navel in toward your spine.
Keep your hips in line.
Keep a straight line from your shoulders to your feet (as shown).
For more of a challenge, raise your top leg and hold.
Lie faceup a few inches from a wall.
Press your hands into the wall, fingertips down, elbows pointed toward the ceiling.
Lift your legs above your hips.
Bend your knees slightly if needed.
Keeping your hands pressed to the wall, engage your abs and lift your hips toward the ceiling.
That’s one rep. Repeat.
For even more of a challenge, twist your hips from side to side as you lift them.
Pilates twist from Lisa Corsello ofBurn Pilates
Creator ofBurn PilatesLisa Corsello loves this challenging move.
“In addition to getting a major oblique burn, I feel it in my shoulders and glutes.
I love movements that incorporate many different areas of the body.
Much more bang for your buck,” she tells SELF.
Sit on your right hip with your knees bent, as shown at left.
Cross your ankles; your right heel should touch your left toe.
Lift both hips into a semi-pike, and reach your arm behind you toward the mat.
Return to the plank and come back to your starting pose.
“Youll develop coordination skills to boot,” she tells SELF.
Sit with your feet outstretched in front of you, back straight (as shown on left).
Extend left leg and bring right leg toward your chest (as shown on right).
Switch legs and pump your arms as if you’re running.
Lie faceup with your arms on the floor above your head.
Lift your legs about 30 degrees.
Raise your upper back, head, and arms off the floor.
Hold this position, squeezing your core, for as long as possible.
For a challenge, add a rocking motion back and forth while maintaining the hollow body shape.
Start in a plank with your arms extended, shoulders over your wrists.
Lift your right arm to align with your right ear while your left leg rises off the ground.
Return to start and repeat on the opposite side.
You’ll need gliders or a towel for this one.
Start in a straight-arm plank with your feet on a towel or gliders (as shown on left).
Shift your weight into your hands and raise your hips.
Allow your heels to rise off the floor (as shown on right).
confirm to put as much weight as possible onto your hands.
You should feel a pull in your lower abdominal area, not your hips.
Director of training atTone House, Alonzo Wilson, recommends this move to work yourlowerand upper abs.
Hang from a bar with your legs straight, as shown by Tone House’sJames McMillanon the left.
Don’t allow your body to swing back and forth or use momentum to lift your legs!
Ab twist from Katia Pryce ofDancebody
Founder ofDancebodyKatia Pryce loves squeezing in a greatdance movewherever she can.
Return to start for one rep. Do 24 times.
Switch sides and repeat.
Begin in straight-arm plank with a towel under your toes (as shown on left).
Slowly draw your knees toward hands on the sliding towel.
Keep your hips at shoulder level so your back is flat and parallel to the floor.
Return to start and continue for one minute.
Lie faceup with your arms raised toward the ceiling.
Lift your feet off the floor and bend your knees to 90 degrees (as shown on left).
Exhale and hold for a count of three.
Return to start and repeat on the opposite side.
That’s one rep. Do 6 times.
Repeat the series 3 times.
Side planks, targeting those fabulous obliques,” she adds.
Start in a left side plank on your forearm.
Keep your shoulder directly over your elbow.
Stagger your feet so that your top foot is in front of your back foot.
Place your top hand behind your head (as shown on left).
trainer Abbey Woodfin of Modelfit tells SELF.
Start in a low plank with your forearms under your shoulders (as shown on left).
Rotate at your waist to drop your right hip to the ground.
Bring it back to neutral before rotating the waist to the left and dropping the left hip down.
That’s one rep.
