Without bending your elbows or knees, contract your abdominal muscles, fold your body up by lifting your arms and legs off the floor and stretch your arms toward your toes. Keep your back straight.

Pause, then return to the starting position. Standing Barbell Rollout This move creates a vertical-pull motion that also taxes your lats. Stand with a loaded barbell at your feet. Bend forward at the waist, knees slightly bent and grab the bar with an overhand grip.

Roll the bar out, keeping your toes on the ground, until your body is straight in a full-extension position. Now use your core — not your arms — to pull the bar back toward your body and return to the bent-over position.

Related: Join the Day Push-Up Challenge. Swiss-Ball Jackknife With Push-Up Start in push-up position with your shins on a Swiss ball. Without rounding your lower back, contract your abs and use your feet to pull the ball toward your chest by bending your knees.

Pause before returning to the starting position. Perform a push-up, maintaining a straight body line. Front Lever Planks too easy?

Try them suspended upside down. Grab a pull-up bar with an overhand, shoulder-width grip. From the hanging position, use your shoulders, back and core to pull your body — totally straight — from the perpendicular position up to a position parallel to the floor.

If you can reach this position, hold it for as long as you can. Turkish Get-Up Lie on your back with your legs straight. Hold a dumbbell in your right hand with your arm straight above you. Keeping your elbow locked and the weight above you at all times, move your legs and left arm underneath you to push yourself up.

From here, stand up. Still keeping your right arm straight and the weight above you, reverse the motion to return to the starting position.

Reverse Crunch Rollers. Shanahan faced a decision never before made in Super Bowl history, thanks to the new playoff overtime rules, and he proceeded to defer an advantage three possessions into the future against Patrick Mahomes.

What worked? What didn't? We're sizing up all the ads from the Super Bowl, right here. Nike took over as the league's official uniform supplier in But MLB players aren't exactly into the edition of their uniforms. Take a deep breath in, and then rest. Lie down on your back with your knees bent, feet as wide as your hips and feet flat on the floor.

Tighten your abs, pulling your belly button in toward your spine and making sure to engage your core throughout the exercise.

With your hands placed gently behind your head and elbows wide, use your abs to bring your shoulder blades off the floor. Exhale as you lift your body. Slowly release the position, inhaling as your rest your head on the mat.

Return to starting position and repeat. Start on all fours. Line your shoulders up over your wrists, and make sure your wrists are parallel with the front of the mat. Walk your knees back a few inches, but make sure that your shoulders stay over your wrists.

Pull your navel in toward your spine and tuck your toes under to lift your legs up off of the ground. Squeeze your quads and reach your heels toward the back of the room. Look a few inches in front of your fingers to keep your head and neck elongated.

Before you set up in a plank position, come on to all fours and place a dumbbell on either side of you, next to your shoulders.

In tabletop position grasp a dumbbell in each hand. Then push up into a plank position or a modified plank position on your knees.

With your back straight and core engaged, keep your hips and shoulders square to the floor as you drive your left elbow up toward the ceiling.

Lower back to starting position. Alternate arms, performing 10 repetitions on each side. Begin in plank position, keeping your back straight, your hips low and your core engaged.

Bring your right knee under your chest toward your right elbow. Return your right leg back to plank position; bring your left leg under your chest toward your left elbow.

Repeat while alternating your legs, keeping a steady pace. Remember to breathe and concentrate on engaging your abs, glutes and hamstrings. This exercise trains the back of the body to work in opposition to improve balance and spinal strength and mobility.

Start by lying down on your stomach. Lift the right arm and the left leg off the ground. Then alternate, lifting the left arm and the right leg off the ground. Continue alternating, being sure to pull the abs in the entire time.

Stand on your right foot with your left leg lifted out in front of you a few inches off the ground. Keep your arms at your sides or in front of you for balance. Bend your right knee, pushing your hips back into a sitting position.

Squeeze your abs and glutes as your weight shifts into your right heel. This is a difficult move, so only lower as far as you are able to maintain proper form.

Keep your left leg straight out in front of you as you squeeze the right glute to return to the starting position. Perform 10 repetitions and then switch to the left leg.

Lie on your back and bend your knees so that your heels are on the floor. Place your hands behind your head and bend your elbows out to the sides. Squeeze your abs as you curl up with your head, neck and chest.

The goal is to sit all the way up so that your chest almost reaches your knees, with a straight back. Lower your body back toward the ground slowly while inhaling.

Lie on your back with your legs straight up toward the ceiling. Let your arms rest down at your sides. You can also place your hands under your butt for increased stabilization. Squeeze your core and lower both of your legs inches down to about a degree angle.

Lift one leg up as your lower the other to the floor. Switch legs. Continue to alternate, moving your legs in a flutter motion. Repeat for about 15 repetitions, and make sure not to speed up as you go.

Begin in a squat position with your feet shoulder-width apart. Place both hands on the ground in front of you, shifting your weight to your hands. Perform one pushup, making sure your back is straight and your core is engaged.

Jump your feet forward so that you are back in a squat position and stand up. Jump up toward the sky reaching your arms above your head.

Land softly with knees bent and immediately drop into a squat position. Stand up straight and hold a dumbbell above your head with both hands. Twist your torso slightly to the left and move your right foot out a bit so that it is not directly under your hip.

Bring the dumbbell down and across your body from left to right as you bend and lift your right knee into the air. Bring the weight down to the side of your right hip before putting your foot down and lifting your arms back up into the air.

Repeat 10 times, and then repeat on the opposite side. Lie on your back with your knees bent and your feet flat on the ground as wide as your hips. With your hands behind your head and your elbows bent out to the sides, use your abs to lift your left shoulder blade off the ground.

At the same time, bring your right knee to meet your left elbow. When your right knee is bent, straighten your left leg and reach it out in front of you at a degree angle. Perform on the opposite side, bringing your left knee to your right elbow, straightening the right leg.

Continue alternating legs and squeeze your core. Lie flat on your back with your knees bent and feet flat on the ground. Your knees should be hip-distance apart. Raise your hips by squeezing your glutes to create a straight line from your neck to your knees, being careful not to hyperextend your hips.

Clasp your hands underneath your back for a deeper stretch or keep the arms extended on the floor, fingers pointing toward your feet. Hold the pose for 5 seconds. Slowly lower down and repeat.

Come into a plank position with your shoulders over your wrists. Pull your naval in toward your spine, and hug your legs together as you bring the left foot to touch the right.

Turn onto the right outer edge of the right foot, stacking the left foot on top. Press down through your right hand, keeping it directly underneath your right shoulder, and slowly bring the left hand onto your left hip.

Pull the abs in toward the spine and the right hip away from the floor. Extend the left arm straight up to the ceiling, and hold the position for seconds before coming through plank and switching sides. Lie on the floor with your arms at your sides and your legs straight out in front of you.

Make sure to keep your low back on the ground as you pull your naval in toward the spine and squeeze your legs together. With your legs straight and together, lift into the air so that your body creates an "L" shape.

Slowly lower your legs toward the mat without arching your back. Once your feet are hovering above the ground, hold for a few seconds before returning to the first step. Start with the dumbbell in your right hand hanging down by your side. Place your left hand behind your head with your elbow pointed out toward the side.

Bend at the waist to your right, reaching the dumbbell down the right side of your body. Then, with the dumbbell weighing you down, use your left obliques to pull yourself back up to a standing position.

With the right plan and the right discipline, you can get seriously shredded in just 28 days. At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Abs, like any other muscles, need progressive resistance to become stronger and more ripped.

Same thing with abs. You need to put a strain on these muscles if you expect a six-pack to appear. Or, if you already have one, to maintain it and make it look even sharper. Be forewarned that some of these are so tough, even the most advanced gym rats may not be able to do many if any —at least not right off the bat.

Louis, MO. Lie back on an angled bench with your head high and your feet low, strapped up with ankle weights in the 2- to lb. Hold on to the bench behind your head and, keeping your legs pin-straight, raise them up and toward the ceiling, until your body is vertical, resting on your upper traps.

Slowly lower yourself back down, all as one unit. Hook your legs into a decline abs bench. Using your entire core, and being sure to bend from the hips, lift your body up off the bench, so everything from roughly the knees up is suspended in the air.

Or simply extend your arms out to do what is essentially a reverse plank. Load the Smith bar with, say, 50 lbs. Climb under the bar and lie on your back under it, as if you were going to do a bench press.

Lower with control. Want to make it even harder? If you think the regular TRX crunch is ho-hum, turn it on its side.

The TRX will be shifted so one foot is above the other. Place your free hand behind your head and pull your knees in toward your chest, free elbow toward your hip. And yes, you have to do the same number of reps however many you can do on both sides.

Brace down through your core and hold as long as you can, without developing a pain in the neck. Lie down on the floor on your back, elbows out, and hands near but not behind your head.

Curl your knees in toward your nose. Hold that position. Now, have your partner start trying to pull your knees directly away from your chest, then pulling you in all directions around the floor. Load up a yoke bar or barbell and rest it across your upper back, as you would with high-bar squats.

Then, go for a stroll around the gym. Place a barbell across your body in the high-bar squat position, and have your partner add a lb. plate to one end, making sure to lock each plate in place. Slowly twist your torso 90° to one side, then twist back through center and twist 90° the other way, going for 10 or so reps.

Then have your friend add 25 lbs. to the other end and do it again. Start by hanging from a pullup bar.

C: Unilateral dumbbell march, kettlebell goblet squat, Russian twist, incline mountain climbers, leg lowers, Turkish get-up, squat to oblique twist. Complete three sets of the indicated number of reps for each move. Once you've completed all sets of one move, continue to the next, in ABC order. Alternatively, incorporate these core exercises into a full-body routine.

As a result, this causes greater activation of the core and obliques, she explains. How to:. Why it rocks: Looking for a killer core move that can be done anytime and any place?

Say hello to side planks. Plus, this movement uses the whole body to target and strengthen your core, hips, and back muscles, while helping to promote proper posture which can help relieve lower back pain, she adds.

The bear crawl is also a great warm up exercise or finisher since it lights up your entire body, she adds. Why it rocks: This move has greater demands on your balance and stability since your core and body have to resist the urge to rotate when you singular arm press, which causes greater activation of the core, explains Kendter.

It also teaches your hamstrings, glutes, and abs to work together, she adds. Why it rocks: Adding a stability ball to your deadbug can boost your spinal and core stability while simultaneously engaging your abdominals, explains Kendter. Why it rocks: Looking for an advanced core move? 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 notes.

Plus, if you don't have access to a bench or chair, Hamlin says you can do this move against a wall which will bring some extra fire to your abs and hips.

Not to mention, this move is also great for improving stability and strength in your upper and lower body, he adds. From there, the twisting motion challenges your core muscles and obliques to work together, helping to improve your overall core strength.

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.

Try This Minute HIIT Workout At Home. This Minute Total-Body HIIT Workout Is Fire. This Minute Plank Workout Will Fire Up Your Abs. This Standing Workout Counteracts Sitting. Wake Up With This Minute Morning Yoga Routine. A Minute Total-Body Workout You Can Do Anywhere.

The Best Minute Abs Workout. This Minute Core Workout Is Fire AND Fun. A Minute HIIT Workout Routine.

Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. Mayo Clinic on Incontinence - Mayo Clinic Press Mayo Clinic on Incontinence The Essential Diabetes Book - Mayo Clinic Press The Essential Diabetes Book Mayo Clinic on Hearing and Balance - Mayo Clinic Press Mayo Clinic on Hearing and Balance FREE Mayo Clinic Diet Assessment - Mayo Clinic Press FREE Mayo Clinic Diet Assessment Mayo Clinic Health Letter - FREE book - Mayo Clinic Press Mayo Clinic Health Letter - FREE book.

ART Healthy Lifestyle Fitness In-Depth Exercises to improve your core strength. Show the heart some love! Give Today. Help us advance cardiovascular medicine. Find a doctor. Explore careers. Sign up for free e-newsletters. About Mayo Clinic. About this Site.

Contact Us. Health Information Policy. Media Requests. News Network. Price Transparency. Medical Professionals. Clinical Trials. Mayo Clinic Alumni Association. Refer a Patient. Executive Health Program. International Business Collaborations. Supplier Information. Admissions Requirements.

Degree Programs. The Intense Abs Workout Move: Scissor Clap. Every time I hear that clap, I know I am staying in it! Lie faceup on the floor, shoulder blades raised off the floor and legs extended. Keeping both legs straight, lift right leg so that legs form an "L" shape, lifting torso to clap hands behind right leg.

Lean torso back slightly and lower right leg, then immediately lift left leg and sit up to repeat on the other side. Among the largest and outermost muscles in your core, the external obliques run on each of your sides. They help your body bend from side to side and your spine rotate.

The Intense Abs Workout Move: Low Plank Oblique Knee Lift. If you thought side planks were hard, get ready. Start in a side plank position, balancing on one forearm with shoulder directly above elbow. Hold other hand at chest height.

Raise top knee toward chest until it taps hand, then lower it back down, maintaining side plank throughout. Do all reps on one side, then switch sides; repeat. The internal obliques run underneath and perpendicular to the external obliques, and work with the external obliques to help you bend and rotate.

They also work with the diaphragm to help you exhale during exercise — which is key to helping you work out harder, longer. The Intense Abs Workout Move: Abs Sprint. Not into actual running? Try this instead. Then read up on these basics on running for beginners.

Lie faceup on the floor with legs extended. Lift legs just off the floor, sit torso up to a degree angle, and pull one knee in toward chest to start. Allow opposite elbow to swing forward as if running.

Switch legs and arms without dropping feet to the floor. Your innermost abdominal muscle, the transverse abdominis, runs along the front and side of your abdomen and pulls it in like a corset.

It's also the powerhouse of your entire core, fueling athletic performance — whether you're running, swimming, lifting, or cycling. See: Why It's Important to Have Core Strength. The Intense Abs Workout Move: Drum V.

Sit on the floor, legs extended. Grab a pull-up bar with an overhand, shoulder-width grip. From the hanging position, use your shoulders, back and core to pull your body — totally straight — from the perpendicular position up to a position parallel to the floor.

If you can reach this position, hold it for as long as you can. Turkish Get-Up Lie on your back with your legs straight.

Hold a dumbbell in your right hand with your arm straight above you. Keeping your elbow locked and the weight above you at all times, move your legs and left arm underneath you to push yourself up.

From here, stand up. Still keeping your right arm straight and the weight above you, reverse the motion to return to the starting position. Reverse Crunch Rollers. Shanahan faced a decision never before made in Super Bowl history, thanks to the new playoff overtime rules, and he proceeded to defer an advantage three possessions into the future against Patrick Mahomes.

What worked? What didn't? We're sizing up all the ads from the Super Bowl, right here. Nike took over as the league's official uniform supplier in But MLB players aren't exactly into the edition of their uniforms.

At least two armed suspects were taken into custody. Corn dog strikes again, one year after the Chiefs used it twice to beat the Eagles in the Super Bowl. Experts explain why the latest social media buzzword might be something worth practicing.

While there are some factors you can't control, such as genetics, there are several things you can do to increase the odds of living a longer, healthier life. Caitlin Clark is about to become the leading scorer in NCAA women's history, but she has a ways to go to overtake Grace Beyer as women's college basketball's active leading scorer at any level.