I don’t think sit-ups or crunches need to be part of every core workout. I actually avoid them and choose other functional core exercises that develop a strong midsection instead. This core crusher workout is an excellent beginner-friendly option for building that strength. You won’t need much equipment either. Just grab a medium to heavy dumbbell or kettlebell. Our best adjustable dumbbells & best kettlebells will work perfectly. I’ll explain the routine you can do at the gym or at home and provide some tips to get the most out of this challenging core workout while keeping yourself safe.
Timed Core Circuit You Can Do Anywhere
Work for 45 seconds followed by 15 seconds of rest. If you want to increase the challenge, push through a full 60 seconds of work and skip the rest entirely. Aim to complete three to four rounds of the full circuit.
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Side Plank
Lie on one side with your body in a straight line and your legs stacked. Place your forearm flat on the floor, making sure your elbow is directly under your shoulder.Brace your core, then lift your hips and knees off the ground, forming a straight line from your shoulders to your feet. Keep your hips from dropping and maintain a steady gaze forward.You can extend your top arm toward the ceiling or hold a weight at your upper hip for added difficulty. Switch sides with each round.
Plank Toe Taps
Begin in a high plank position, keeping your body aligned from head to heels. Draw your belly button in toward your spine to fully engage your core.Lift your hips into a downward dog position, then raise your right hand and tap your left foot. Return to the high plank and repeat on the opposite side, moving with control.
Dead Bugs
Lie flat on your back with your arms extended toward the ceiling and your knees bent in a tabletop position. Press your lower back firmly into the mat.Slowly lower your right arm behind your head while extending your left leg just above the floor. Pause briefly, then return to the starting position and switch sides.Focus on pulling your belly button toward your spine throughout the movement. For extra resistance, you can hold light dumbbells or wear ankle weights.
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Russian Twists
Sit on a mat and activate your core as you lean back into a V-shape. For more intensity, lift your feet off the floor with knees bent or legs extended.Rotate your torso to the left, following your hands with your eyes. Continue twisting side to side, lightly tapping your hands or weight near each hip while keeping your core engaged.
Why This Core Workout Works
This routine helps build a strong, stable midsection, improving balance, posture, and overall movement quality. A stronger core can help reduce lower back discomfort and protect against injury in both workouts and daily activities.These exercises focus on the deep core muscles, not just the visible abs. These deeper muscles play a key role in stabilizing and protecting the spine.Although the work intervals are short, the limited rest keeps constant tension on your core. Use the brief pauses to reset, then drive every movement from your core as a central powerhouse.Even with just four exercises, the circuit targets multiple muscle groups, including the rectus abdominis, transverse abdominis, and the internal and external obliques.If you’re new to core training, learning the difference between ab muscles and core muscles can help you better understand what you’re working and why it matters.
