6 Total Body Exercises for a Killer Core

These 6 exercises can be done at home with a set of free weights and workout mat.  Each exercise targets your core while engaging other muscle groups for a full-body workout.

1. Lat Pullover with Double Leg Lift - 10 Reps

Lie on your back with legs together and pointing up toward the ceiling.  While keeping your back flat on the floor, raise arms up toward the ceiling with a light weight in each hand (or one weight held with both hands).  Simultaneously, lower the weights behind your head (keep them touching) while lowering your legs to the floor.  Hold briefly while contracting your abs, then bring back to starting position.  Complete 10 reps.

To modify, start with both legs raised toward the ceiling.  Lower one leg at a time, limiting your range of motion as needed to keep your back flat against the mat, and simultaneously lower your weights behind you.  Complete 5 reps with each leg.  If your back begins to come off the floor or you feel stress in your lower back, bring one leg to the floor in a bent knee position.  While the right knee is bent, lower the left leg while simultaneously lowering the weights behind your head.   Complete 5 reps and then repeat with the opposite leg.

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2. Push Up with Single Leg Lift - 10 Reps (5 each side)

With hands slightly wider than shoulder width apart and core engaged, lower your body down to the floor while keeping your back straight.  Perform a push up.  At the top of the push up, raise your right leg off the floor until it reaches hip height.  Repeat, raising the left leg off the floor.  Complete 10 reps (5 each side).

To modify, hold a plank or forearm plank position.  Slightly raise your right leg a few inches off the floor while keeping your balance and engaging your core.  Lower your right leg and repeat with your left leg.  Complete 10 reps (5 each side).

To make this exercise more challenging, start in plank position and lower your body down to the floor while keeping your back straight.  As you return to the top of your push up, raise your right leg off the floor.  Repeat with the opposite leg.  Perform 10 reps (5 each leg).

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3. Bird Dog Crunch - 10 Reps each side

Kneel on your hands and knees in a tabletop position, facing forward.  Reach your left arm out in front of you, tightening your abs while lifting and extending your right leg behind you.  Keep your weight centered and hips squared to the ground to maintain balance.  Contract your glutes and hold briefly with your body forming a straight line from hand to foot.  Then, bring your left elbow into your right knee, rounding your back as you crunch your abdominal muscles. Repeat on the opposite side.  Complete 10 reps on each side.

To modify, lift your arm and opposite leg only a few inches off the floor while maintaining your balance and keeping your core tight.  To make the exercise more challenging, use a light weight in each hand or add ankle weights.

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4. Squat Hammer Curl Twist - 10 Reps (5 each side)

With a weight in each hand at your sides and feet hip width apart, lower your body into a squat position until your thighs are parallel to the floor.  As you come up, curl the weights to a 90 degree angle.  Rotate your body to the left, picking up your right heel as you twist, then bring back to center.  Repeat, rotating to the right and picking up your left heel.  Complete 10 reps (5 each side).

To modify, limit your range of motion, lowering your thighs as close to parallel to the floor as possible while maintaining your balance and keeping your back straight.  Use light weights or omit the weights.

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5. Bridge Triceps Extension - 10 Reps

Lie on your back with a weight in each hand, knees bent, and feet flat on the floor.  Bend your elbows until the weights are positioned on either side of your head, palms facing inward and elbows pointed toward the ceiling. Raise your hips to a bridge position so that your body forms a straight line from your shoulders to your knees.  Simultaneously straighten your arms while keeping your elbows stationary and contracting your abs and glutes.  Slowly lower down to starting position.  Complete 10 reps.

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6. Bridge Chest Fly - 10 Reps

Lie on your back with a weight in each hand, knees bent, and feet flat on the floor.  Raise your hips to a bridge position so that your body forms a straight line from your shoulders to your knees.  Simultaneously bring your arms up with palms facing each other until the weights are touching.  Contract your abs and glutes, then slowly lower back down to the starting position.  Complete 10 reps.

Take a short break, then repeat the circuit 1-2X to complete your workout.

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Looking for more exercises like this one?  Check out my Exercise Library, download my free 7-DAY JUMP START GUIDE with healthy recipes, simple workouts, and daily devotions, and/or click below for more information about the following workout programs:

21 Day Fix - Simple fitness and nutrition in 30 minutes a day.  Great for beginners!
21 Day Fix Extreme - A step up from the basic program to take your nutrition and fitness to the next level.
Clean Week (FREE) - A perfect starter program.  Includes cardio, strength, core, and active recovery.
80 Day Obsession - 80 different workouts to slim & tone, plus a complete nutrition program.

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