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No Sit-Ups Required: 5 Exercises for a Strong Core

Spafinder Team3 min read

We’ve all done it. We’ve spent hours on the floor, doing sit up after sit up, only to look down and not even see a glimmer of a six-pack. Well, that’s because we’ve been going about it all wrong. Doing the same movement over and over again can lead to plateaus but it’s also not functional. Using a mix of exercises will increase mobility and strength and work your abs without thinking about it. Here are a few simple exercises that will take your midsection from flab to fab in just a few minutes per day.

The Pilates 100: Joseph Pilates really nailed it with this core-exhausting move

  1. Place your mat on the floor
  2. Lie down with a straight back and bend your knees into your chest
  3. Raise your arms up to the sky with your palms facing away from you
  4. Take a deep breath in and lift your head and shoulders off the mat
  5. Bring your arms down by your side
  6. Pump your arms six inches up and down, as vigorously as possible. Make sure to extend your arms and fingertips and reach as much as possible
  7. Don’t forget to breathe! Try and inhale for five pumps and then exhale for five pumps
  8. Keep your lower abs pulled in and your core tight
  9. Repeat ten times

Leg Lifts: There are many versions of the leg lift, but this is one of my favorites. You can do this virtually anywhere from a bench at the gym, to a chair at the office.

  1. Sit on the edge of your chair with your back straight
  2. Place your hands at the edge of the chair with our fingers pointing in the direction of your knees.
  3. Engage your core and raise your toes about four inches off the floor and then tap them back down on the floor
  4. Repeat this movement for about one minute

The Prone Plank: This is a BOGO move as you work your arms and your core at the same time. Multitasking at it’s finest.

  1. Place your mat on the floor and get into a full push up position
  2. Make sure your palms are aligned with your shoulders and that your core is tight
  3. You should be perfectly aligned from your head all the way down your spine
  4. Hold for one minute

Opposite Arm-Leg Reach: This is a great one not only for your core but also for flexibility!

  1. Lie down on your mat, facing up
  2. Bend your left knee with your left foot flat on the floor
  3. Extend your right leg up towards the ceiling
  4. Keep your right arm at your side
  5. Reach up with your left arm and extend it towards the ceiling
  6. Stabilize your hips and your shoulders, squeeze your core, then move your raised leg out and in
  7. At the same time, move your raised arm out and in
  8. Do twelve reps of these and then repeat on the other side

Donkey Kickbacks: This move is a doozy for your abs and your booty!

  1. Place your mat on the floor
  2. Get down on all fours with a neutral back and your toes tucked under
  3. Tighten your core and lift both knees about two inches off the ground
  4. Bring your right knee to your nose and then kick your right straight out behind you
  5. Squeeze your glutes as you bring your leg back to make sure you’re working your butt along with your abs
  6. Repeat 10 times and then switch to the other side