6 Core Exercises To Take Your Abs Workout Routine To The Next Level

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Has your core routine gotten stale? I know mine has. While crunches, Russian Twists, and planks are effective, after doing them a bunch, they might get a little, well, boring. Not to mention, there comes a time when you need to add more complexity and variety to keep really progressing those abs.

A conditioned core allows you to move better, faster, and stronger, helping you maintain proper form during everything from heavy lifting, to carrying groceries, to endurance sports. “When you solidify and strengthen your trunk, everything else feels easier,” Melissa Kendter, CPT, EvolveYou trainer, previously told Women’s Health.

Meet the experts: Melissa Kendter, CPT, is a personal trainer and EvolveYou trainer. Michael Hamlin, CSCS, is a strength and conditioning specialist and the founder of Everflex Fitness.

So, here it is: an effective (and quick!) core workout for women looking for something new, programmed by WH Fitness editor, Cori Ritchey, C.S.C.S.

Time: 20 minutes | Equipment: Mat, dumbbells, kettlebell, stability ball | Good for: Core

Instructions: Complete two sets of the indicated duration or number of reps for each move.

20-Minute Core Workout

Dead Bug

Why it rocks: “Dead bugs are good for just about any skill level because they are a safe and effective way to strengthen and stabilize your core, spine, and back muscles,” Kendter said. “They target the same stabilization muscles as a plank, but without posing as much potential strain to the low back.”

How to:

1. Lie on back with arms extended toward the ceiling in-line with shoulders and legs bent to 90 degrees (knees above hips).
2. Pressing lower back into floor and engaging abs, slowly extend and lower right leg and left arm (overhead) until they nearly touch floor.
3. Pause, then return to start and repeat on opposite side. That’s 1 rep.
4. Complete 10 reps.

Dumbbell Dead Bug Pullover

Feel free to use either a dumbbell or kettlebell for this move.

Why it rocks: When you’re ready for a progression from the traditional dead bug, the dumbbell dead bug pullover adds an additional load, Kendter said. “It strengthens the abdominal muscles and helps promote neutral spine and anti-rotation.”

How to:

1. Lie on back with legs bent at 90 degrees (knees over hips) and arms extended over chest holding a single dumbbell with both hands. That’s your start position.
2. Press lower back into floor, engage core, then slowly and simultaneously extend and lower right leg until heel nearly touches floor while you lower dumbbell overhead until it nearly touches floor behind you.
3. Pause, then return to start and repeat on opposite side. That’s 1 rep.
4. Complete 8 reps.

Stability Ball Rollout

If you don’t have access to a stability ball, using an ab roller wheel for this move will also work, however it may feel slightly more challenging.

Why it rocks: This is an advanced exercise that gives you a lot of bang for your buck. “I love this advanced plank variation since it adds the element of instability because of the ball, which means more muscles are engaged overall,” Kendter said. And, thanks to the “rollout” portion of the movement, it’s going to increase the intensity even more.

How to:

1. Start by kneeling on mat and placing forearms on a stability ball.
2. Slowly move arms forward, until body forms a straight line. Hold here for three seconds, then roll back until hips are over knees. That’s 1 rep.
3. Complete as many reps as you can (while maintaining good form!) in 30 seconds.

Bear Crawl

Why it rocks: “Since you’re moving on all fours hovering over the ground as you perform this exercise, your core muscles really have to fire to keep your spine, hips, and shoulders stabilized,” Kendter said. The bear crawl is also a great warm up exercise or finisher since it lights up your entire body, she added.

How to:

1. Start in tabletop position at the back of your mat with wrists under shoulders, knees under hips, and neck aligned with spine.
2. Keeping core tight and a slight bend in elbows, lift knees one or two inches off floor while maintaining a flat back.
3. Slowly walk hands and feet forward to top of mat, then reverse movement. That’s 1 rep.
4. Complete 12 reps.

Try the WH+ Ultimate Abs Challenge.

Unilateral Dumbbell March

Why it rocks: Unilateral dumbbell marches are one of Kendter’s favorite moves for a reason. Not only do they train your core stability by adding an offset weight to the center body, but they also offer work on your grip strength, upper body development, and overall athleticism, she noted.

How to:

1. Standing straight with feet shoulder-width apart, hold a dumbbell in right hand and place left hand on hip.
2. Slowly lift right leg up until knee is at hip height.
3. Then, with control, lower leg down to the ground. Repeat on other side. That’s 1 rep.
4. Do 10 reps.

Kettlebell Goblet Squat

Why it rocks: “This exercise is a must for your core because it not only works your lower body, but the weight in front of your chest forces your core to work harder in order to maintain stability and balance,” Michael Hamlin, CSCS, a strength and conditioning specialist and the founder of Everflex Fitness, previously told Women’s Health.

How to:

1. Hold a kettlebell and stand with feet slightly wider than hip-width, toes pointed slightly out.
2. Pin elbows to rib cage and hold kettlebell right under chin, gripping it horn right-side-up.
3. Engage core and keep arms close to chest with elbows pointing down while bending hips and knees to squat down as low as you can without letting lower back round at bottom.
4. Pause for two seconds, then drive through glutes, legs, and heels to stand back up to starting position. That’s 1 rep.
5. Complete 10 reps.

Need new workout clothes for your new core routine? Here are our picks.