Core Strength Builder
A focused core workout designed to increase muscle strength and endurance using a variety of equipment.
core
strength
muscle
workout
fitness
Core
intermediate
full
6/22/2025•0 views•intermediate•30 min
Plank
Details
Sets
3
Reps
30-60 seconds
Rest
30s
Equipment
none
Form Instructions
Start in a push-up position with your elbows directly under your shoulders.
Engage your core and keep your body in a straight line from head to heels.
Hold the position for the prescribed time, focusing on maintaining a flat back and tight core.
Russian Twists
Details
Sets
3
Reps
15-20 (each side)
Rest
30s
Equipment
medicine ball or weight plate
Form Instructions
Sit on the floor with your knees bent and your feet flat.
Lean back slightly and hold the medicine ball with both hands.
Twist your torso to the right, bringing the medicine ball beside your hip.
Reverse the movement to the left side, completing one rep. Keep your core engaged and avoid rounding your back.
Dead Bug
Details
Sets
3
Reps
10-15 (each side)
Rest
30s
Equipment
none
Form Instructions
Lie on your back with your arms extended towards the ceiling and your knees bent at 90 degrees.
Slowly lower your right arm and left leg towards the floor while keeping your lower back pressed into the ground.
Return to the starting position and repeat with the opposite arm and leg. Maintain control throughout the movement.
Bicycle Crunches
Details
Sets
3
Reps
15-20 (each side)
Rest
30s
Equipment
none
Form Instructions
Lie on your back with your knees bent and your hands placed gently behind your head.
Lift your head, shoulders, and feet off the ground.
Bring your right elbow towards your left knee while straightening your right leg out.
Switch sides in a pedaling motion. Ensure you engage your core and do not pull on your neck.
Woodchoppers
Details
Sets
3
Reps
12-15 (each side)
Rest
30s
Equipment
cable machine or resistance band
Form Instructions
Stand sideways to a cable machine with the handle set at a high position.
Grip the handle with both hands and pull it down across your body, engaging your core.
Rotate your torso and hips as you move the handle down to your opposite knee.
Return to the starting position and repeat before switching sides.
Hanging Leg Raises
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
pull-up bar
Form Instructions
Hang from a pull-up bar with a grip just outside shoulder-width apart.
Engage your core, keeping your legs straight.
Raise your legs towards the ceiling by flexing at the hips while keeping the movement controlled.
Lower your legs back down to the starting position without swinging your body.
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