Strong Core Workout

Posted On Jan 19, 2024 By Lisa Traugott

A woman lying on the floor doing leg lifts

Feeling good for summer starts in the winter. What better place to start than the center of it all – your core. Your core muscles include your stomach, hips, lower back and pelvis. Having a strong core improves your posture and balance, and helps prevent injuries.

This workout promotes muscle confusion by using a variety of tools, including adjustable dumbbells, kettlebells, cable machine, and a bench. Remember to use weights only as heavy as you can maintain proper form. Rest 30-45 seconds between each set.

Exercise Sets Reps
Warm-up 1 5 minutes on Max Trainer or other cardio
Dumbbell Ab Crunch 4 12-15
Seated Cable Oblique Crunch 3 8-10/each side
Lying Leg Raise 4 15
Overhead Dumbbell Side Bend 3 8-10/each side
Kettlebell Sit Up 3 12-15
Cool-down 1 5 minutes on Max Trainer or other cardio

Dumbbell Ab Crunch. Lie flat on your back on the bench with your feet flat on the floor. Holding the dumbbell over your upper chest, tighten your abs and only curl your torso while keeping your lower back on the bench. Slowly reverse to the start position.

Seated Cable Oblique Crunch. Sit beneath the cable machine with your feet flat on the floor and the handles hanging over your chest. Grab both handles. Tighten your abs and slowly move diagonally, rotating and curling your torso, keeping your hips and lower back on the seat. Slowly reverse and repeat on the opposite side.

Lying Leg Raise. Lie on your back on the bench. Bend your knees and hips to 90 degrees while holding the sides of the bench. Tighten your core and slowly extend your hips and legs away from you, keeping your legs parallel to the floor. Slowly reverse to the start position.

Overhead Dumbbell Side Bend. Standing with your feet shoulder width apart, hold a pair of dumbbells over your head keeping your arms straight. Slowly bend directly to your left side keeping your arms straight. Pause, return to the start position and repeat on the opposite side.

Kettlebell Sit Up. Lie flat on your back. Hold a kettlebell with both hands above your head. As you sit up, raise your arms straight over your head. Keep your glutes and legs on the ground. Pause, then slowly return to start.