Core work is an essential part of any exercise routine. Add this sweaty ab workout on to your cardio day, or turn it into a circuit after your strength training days.

TABATA PLANKS - 8 ROUNDS: 20 SECONDS ON, 10 SECONDS OFF - 4 MINUTES TOTAL

  • Begin with your forearms placed directly under your shoulders 
  • Position your feet hip-distance apart, push your toes into the floor and squeeze your glutes to help stabilize your body 
  • Keep your neck, head and spine in a neutral position as you breathe deeply and hold the position 

RUSSIAN TWISTS - 3 SETS OF 20 REPS

  • Sit on the ground with your knees bent towards your chest and your feet slightly lifted off the floor 
  • Hold a dumbbell, medicine ball or plate weight (or clasp your hands together) in front of your chest 
  • Rotate your arms and torso to one side and pause momentarily before returning to centre for one rep 

STU MCGILL SIT-UPS - 3 SETS OF 6-8 REPS

  • Begin lying on your back with your arms crossed over your chest 
  • Bend your left knee and plant your left foot on the floor 
  • Engage your core and keep your neck and head in a neutral position as you lift your chest upward 
  • Pause briefly at the top of this movement before lowering yourself back down to the ground for one rep 
  • Complete the designated number of reps before switching legs and repeating the movement on the opposite side 

AB-WHEEL ROLLOUTS - 3 SETS OF 8-10 REPS

  • Begin by placing an ab wheel out in front of you while you kneel on a mat 
  • Lean forward and grab both handles of the wheel, putting your full weight on the wheel 
  • From this position, cross your legs behind you and lift your feet off the mat (this will help with stability) 
  • Lock your shoulders into place keeping your back in neutral alignment, brace your core and squeeze your glutes and begin rolling the wheel out in front of you 
  • Continue rolling out, only as far as you can while maintaining neutral alignment in your back 
  • Pause at full extension, then begin rolling the wheel back towards you to the starting position for one rep

DEAD BUG WITH OVERHEAD KETTLEBELL - 3 SETS OF 10-12 REPS

  • Begin laying on your back 
  • Hold a kettlebell with both hands and extend your arms straight up to the ceiling 
  • Lift your shoulder blades off the ground to create tension in your abs 
  • Bend your knees and lift your feet off the ground 
  • Lower your arms and left leg at the same time, while keeping the opposite leg in the start position 
  • Pause briefly before bringing the left leg back up to the starting position 
  • Repeat the movement with the opposite leg 

JACK KNIFE SIT-UPS - 3 SETS OF 10 REPS

  • Begin lying flat on your back on a mat with a neutral spine position and extend your arms overhead with your feet out on the ground forming a straight line 
  • Take a deep breath, and on your exhale lift your head and pull your arms and legs up into a V-shape (lift roughly 30-45 degrees away from the mat) 
  • Keep your legs straight and your arms parallel to your thighs 
  • Slowly lower back to the starting position for one rep