ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Core Workout

Updated on July 20, 2012

It doesn't matter what you're training for or what your fitness goals are, you have to train your core. . It’s not enough to do just crunches and sit-ups. You have to train your abs, low back, hips and glutes to work together to build a solid base of support. These muscles make it possible for you to turn, bend, run, and stay strong throughout your day. Or when these muscles are weak, they’re the ones you can blame when you hurt your back or when you’re not able to produce enough power throughout your workout. The best core strengthening exercises are ones that work the torso as one solid unit and engage many muscles. Train your core with the following exercises three times a week and soon you’ll start to see the difference.

The first three exercises are static exercises, meaning there’s little movement involved. The constant tension forced upon your muscles creates muscle strength and endurance. The next three exercises are dynamic exercises, requiring you to move in order to build stability. Follow those exercises with four Swiss ball exercises, using the Swiss ball to create an unstable environment.

Number 1 - The Plank

This exercise works your entire core, and recruits some upper and lower body muscles. Lie down on your stomach. Lift your body off the floor with your forearms. Your elbows should be directly under your shoulders. Keep your body in a straight position and hold for 15 seconds.

Number 2 - The Pushup Plank

A more challenging plank because you are in a pushup position with your weight resting on your hands. You are now engaging your chest and biceps more to support your core.

Number 3 - V-Sit Hold

This exercise targets your abdominal muscles and improves your balance. Lie on your back and bend at the waist as you extend your legs and arms into the air to form a “V”. Hold for 15 seconds.

Number 4 - Twisting Crunch

One of the most effective exercises, as well as one of the most challenging because it hits all of your stomach muscles. Lie down in a crunch position; raise your torso so your shoulders are off the ground and twist side to side.

Number 5 - Windshield Wipers

This is a challenging exercise. So build up to the full progression of it. Begin on your back with your arms extended and legs raised until they are perpendicular to the floor. Keeping your feet together, slowly lower your legs side to side. Keep your low back in contact with the floor.

Number 6 - Twisting Supermans

This exercise engages your low back so it is critical that you make sure you engage your abs and only go as far as you feel comfortable. Lie on your stomach. Raise your torso off the floor with your hands behind your head. At the top, twist your shoulder and head to one side, twist to the other side.

Number 7 - Plank on Swiss Ball

This variation on the twist engages more balance and stability muscles. It also engages the glutes and the hip muscles. There are two possible positions that you can perform this exercise and depending on which movement you choose you engage slightly different muscles. You can either place your forearms on the swiss ball with your feet on the floor or you can place your feet on the ball with your forearms on the ground.

Number 8 - Lying Glute Pushup

As in the name of this exercise, this move gets your butt and back muscles fired up. Lie on your back with your feet resting on top of a Swiss ball. Push down in your heels to raise your glutes off the floor as high as possible. Roll your feet out to form a straight line.

Number 9 - Ball Tucks

This move targets your main abdominal muscles and your upper body. Place your hands on the ground and slowly bring one foot on the ball, engage your core and place your other foot on the ball. Keep your hands in place and slowly bring the ball into your chest. Pike your hips to ceiling and then slowly roll the ball back out.

Number 10 - Swiss Ball Woodchop

This exercise if performed standing up. Stand with your feet wider than shoulder width apart, holding the ball in front of you with straight arms. Rotate at the waist and bend the knees, swinging the ball close to the ground by your right foot. Twist the ball back up and rotate to the other side.

Number 10 - Swiss Ball Woodchop

This exercise if performed standing up. Stand with your feet wider than shoulder width apart, holding the ball in front of you with straight arms. Rotate at the waist and bend the knees, swinging the ball close to the ground by your right foot. Twist the ball back up and rotate to the other side.


    0 of 8192 characters used
    Post Comment

    • jbrock2041 profile imageAUTHOR


      6 years ago from Park City, UT

      Thanks Patty for your comments. Sometimes the pictures are the hardest part.

    • Patty Kenyon profile image

      Patty Kenyon 

      6 years ago from Ledyard, Connecticut

      Interesting and Useful for those looking to stay in shape!! Great Pictures too!!

    • jclaffee profile image

      Jesse Claffee 

      6 years ago from Winston-Salem, NC

      Excellent Hub! Isometric contractions (performed in exercises like the plank) are often overlooked. You've done a great job at depicting these neglected exercises and explaining why they're vital. You obviously know your stuff. Thanks!

    • susiebrown48 profile image


      6 years ago from Clearwater, FL

      Well - written, good advice. I personally am amazed at how long a minute can seem when you are in the plank position. The time goes so slowly!


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)