Abs and Core Workout

Posted On Mar 9, 2022 By Lisa Traugott

A woman performing an exercise ball jackknife.

Spring is in the air and bathing suits are appearing in the stores. Everyone knows about sit ups and regular crunches, but what about those lower abs in the famed six-pack? And how can you work on those love handles? There is a saying that abs are made in the kitchen, which is true. You can hold a plank until the cows come home but if you have a thick layer of fat over those muscles no one will see your abs. So get your eating in check, then check out these exercises that target lower abs and obliques that can be done at the gym with minimal equipment or on a home gym with cables, dumbbells and a bench.

Abs and Core Workout

Equipment needed:

  • Bench
  • Dumbbells
  • Exercise ball
  • Home gym or gym pulley system
Exercise Sets Reps
Warm-up jog 1 5 minutes on treadmill, track, or in place
Reverse crunch 4 20
Trunk rotation 3 12-15/each side
Exercise-Ball Jackknife 3 12-15
Resisted Reverse Crunch 4 8-10
Dumbbell Chop 3 12-15/each side
Cool-down jog 1 5 minutes on treadmill, track, or in place

Reverse crunch

Lie flat on your back on the bench. Bend your knees, bringing the leges near the abs. Grab the bench with your hands. Tighten your abs and slowly lift your butt off the bench, making sure to keep your shoulder blades on the bench.

Trunk rotation

Sit sideways on the bench and grasp the pulley handle with both hands. Raise both arms to your breastbone. Pinch your shoulder blades together, tighten your abs and slowly rotate your arms and rib cage away from the cables as far as you can go comfortably. Return to start position.

Exercise-Ball Jackknife

Place your hands slightly wider than shoulder distance on the floor and rest your shins on an exercise ball (making a push-up position). Keeping your back straight roll the exercise ball toward your chest until your heels touch your butt. Slowly roll back to start position.

Resisted Reverse Crunch

Lie flat on your back on the bench with your feet facing the machine. Attach ankle cuffs on both ankles. Lift your butt off the bench and draw your knees to the chest then return to starting position. Do not swing your legs for momentum, this is an isolated exercise for your lower abdominals.

Dumbbell Chop

Hold a dumbbell with both hands above your right shoulder while rotating your torso to the right. Your feet should be shoulder-width apart and facing forward. Swing the dumbbell down along with your torso towards your left knee bending at your hips. Reverse the movement to the start. After doing the prescribed number switch sides.

Remember to use weights only as heavy as you can maintain proper form. Do this workout three times per week along with cardio and a clean diet and you will see those six-packs soon.


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