SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Core Strengthening Exercises | Abs, Obliques & Lower Back

Challenge your abs, obliques, and lower back with this set of core strengthening exercises. A thorough core workout routine designed to transform, tone, and sculpt your midsection!

Abs, Obliques & Lower Back Workout

Challenge your abs, obliques, and lower back with this set of core strengthening exercises. A thorough core workout routine designed to transform, tone, and sculpt your midsection! https://www.spotebi.com/workout-routines/core-strengthening-exercises-abs-obliques-lower-back/

Description: Repeat this circuit 3 times and rest for 60 seconds between sets.

Equipment: dumbbells

WARM UP & COOL DOWN
  • warm up

  • cool down

Core Strengthening Exercises Instructions

1. Criss cross crunches: 60 seconds. Stand with your hands behind your head, bend your right leg and lift your knee as high as you can. Rotate your torso to the right and bring your right knee to your left elbow. Repeat on the opposite side.

2. Plank bird dog: 45 seconds. Start in a plank position and extend one leg and the opposite arm at the same time. Pause for 2 to 3 seconds, return to the starting position, and switch sides.

3. Dumbbell leg loop: 45 seconds. Sit on the floor, hold a dumbbell on your right hand, lean your torso back, and lift your legs a few inches off the floor. Drive your right knee up toward the chest, and loop the dumbbell under the right knee and to the left hand. Switch legs and repeat.

4. Leaning camel: 60 seconds. Get down on your knees, with your thighs perpendicular to the floor, and hold the dumbbell in front of your chest. Slowly lean your torso back and then return to the initial position.

5. Plank straight arm kickback: 30 seconds + 30 seconds. Grab a second dumbbell and get into a plank position, with your wrists under your shoulders and your feet hip-width apart. Lift one arm up and back, keeping it straight. Lower your arm to the starting position, repeat for 30 seconds, and switch sides.

From the Shop

Monthly Membership
Monthly Membership

6. Bird dogs: 60 seconds. Start on your hands and knees with the hands under the shoulders and the knees under the hips. Extend one leg and the opposite arm at the same time and pause. Switch sides and repeat.

7. Tabletop reverse pike: 45 seconds. Sit on the mat with your knees bent, your arms extended back, your fingers facing the body, and lift your butt off the mat, coming into a tabletop position. Lower your hips, straighten your legs, and lengthen the spine. Repeat for 45 seconds.

8. Side crunch leg raise: 45 seconds. Lie on your back with your legs fully extended and your arms by your sides. Raise your left leg and your upper back off the floor, reach your arms to the left side, and crunch. Switch sides and repeat.

9. Dumbbell side bend: 30 seconds + 30 seconds. Stand with your feet shoulder-width apart and hold a dumbbell in your right hand. Bend to your right side, as far as it feels comfortable, and pause. Return to the starting position, repeat for 30 seconds, and then switch sides.

10. Side plank rotation: 30 seconds + 30 seconds. Start in a side plank position, with your right shoulder over your elbow, your body in a straight line, and reach your left hand toward the ceiling. Twist your torso forward and slowly place your left arm under your body. Repeat and then switch sides.

Workout Video

Workout Routine Interval Timer

Music Playlist

Click here to open Spotify in a new tab.

Calorie Calculator

Enter your weight to find out how many calories you can burn doing these core strengthening exercises:

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …

New Beginnings Challenge
8-Week Workout Plan
Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!
START HERE

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

New Beginnings Challenge

8-Week Workout Plan

Start fresh with a fitness program that’s easier than you might think! The New Beginnings Challenge is an 8-week workout plan with only four workouts per week, so you can effortlessly get in shape at home!

START HERE

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Chicken Cheddar Stuffed Portobello Mushrooms / @spotebi

    Finely chopped red bell pepper and parsley add color to these Chicken … [Read More...]

    Mushroom, Spinach & Crumbled Feta Pie / @spotebi

    Impress your family and friends with this Mushroom, Spinach, and … [Read More...]

    Sun-Dried Tomato & Olives Cornbread / @spotebi

    This Sun-Dried Tomato & Olives Cornbread is our take on the … [Read More...]

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Workout Plans

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2023 Spotebi - All rights reserved