Core Workout

Work your abs with a bicycle exercise that works front and side abs.  

Strengthens abs and obliques

• Lie with your lower back pressed to the floor, both hands behind your head.
• Bring bent legs up, knees over hips.
• Tighten abs.
• Bring both knees up and slowly go through a bicycle motion, bringing the opposite knee toward the opposite elbow.
• Avoid pulling on your neck and make sure to keep your back flat on the floor.

Work your core and glutes by following these  step-by-step directions on how to do a bridge with leg extension.  

Strengthens lower back, abs, glutes and hamstrings
• Lie with your knees bent and feet flat on the floor, arms by your side with palms down.
• Tighten your abs, flatten your back. Press down into your feet and raise your hips off the floor.
• Squeeze buttocks tight then straighten out one leg.
• Bring leg back up to bent-knee position, then switch legs. Slowly lower your back to the floor, keeping your hips tight.

Get in shape by learning the dead bug exercise to work on your core.

Strengthens front and underlying abs
• Lie down and bend your knees so your feet are flat on the floor.
• Tighten your abs and raise your bent legs so your knees are over your hips, bringing both arms up halfway overhead.
• Move one arm up while straightening out the opposite leg and not letting it touch the floor.
• Keep your abs tight as you come back to the starting position.
• Then repeat on the other side.

Isometric exercises are a simple and safe way to build strength. Follow these video instructions for a great isometric abs exercise.  
Strengthens middle and upper abs

•  Lie on your back.
• Place your hands on your abdomen just below the ribs.
• Tighten your abs by coughing or raising your head slightly.
• Repeat by tightening your abs in the same way without coughing or raising your head.

A plank is effective at strengthening your core. Follow this exercise video for a modified plank that’s easier on the joints.  

Strengthens front and underlying abs
• Lie on your stomach and raise yourself up so you’re resting on your forearms and knees. Cushion your knees by placing a folded blanket or towel under them.
• Your elbows should be under your shoulders.
• Pull your abs tight for three deep breaths, then slowly return to the starting position.

Learn how to do an effective oblique crossover crunch by watching this exercise video.  

Strengthens obliques and abs

• Lie on your back, knees bent. Cross your left foot over your right knee.
• Extend your left arm out to the side and use your right hand to support your neck.
• With your lower back pressed to the floor, lift both shoulder blades several inches, and then curl your right shoulder and elbow diagonally toward left knee.
• Repeat several times on each side.
• If you feel neck discomfort, support your head with both hands.

Learn how to do a simple seated abdominal crunch and you'll strengthen your abs.
 
Strengthens abs

• Sitting up straight and tall in a chair, clasp your arms behind your head with your elbows back.
• Tighten your abs as you bring your opposite knee up toward your opposite elbow and your elbow toward your knee. Avoid pulling on your neck.
• Alternate sides.

Strengthen your back with the superman trunk raise.

Strengthens spine and back muscles

• Lie face down with your arms beside your body.
• Tighten your buttocks and shoulder blades.
• Slowly lift your head and shoulders, but your chest stays on the floor.
• Hold, then lower.