A strong core is essential for balance and increased athletic conditioning. Building your core strength is a great way to help you perform complex exercises safely and effectively. So, if you want to get better at everything physical this summer, don’t skip your ab workout.

Try this easy yet intense weighted ab workout for increased definition, strength and athletic performance.

V-ups – 1 set of 10 to 15 reps (while maintaining proper form)

  • Lie face up with your arms extended beside your body
  • Raise your torso and your legs at the same time, while keeping your arms straight
  • Try to touch your hands to your feet and hold for a few seconds before lowering your legs and your arms to the starting position for one rep

Side plank hip lifts – 1 set of 10 to 15 reps (while maintaining proper form)

  • Begin on your side with your forearms flat on the floor, your bottom elbow directly under your shoulder and both legs extended
  • Your feet can either be staggered for stability or stacked for more of a challenge
  • Engage your core and lift your hips off the floor, forming a straight line from your head to your feet
  • Pause at the top of this movement for a few seconds before lowering your hips back down to the starting position for one rep

Alternating toe taps – 1 set of 10 to 15 reps (while maintaining proper form)

  • Begin lying on a yoga mat with your arms extended straight overhead and your legs fully extended
  • Bend at your waist and reach your arms up over your head, reaching them towards the tips of your toes
  • At the top of this position, touch your toes with your hands before releasing both your legs and torso back to the starting position for one rep

C-crunch abdominal curls – 1 set of 10 to 15 reps (while maintaining proper form)

  • Lie on your back with your knees bent and your feet flat on the floor, hip-width apart
  • Bend your elbows and bring your fingers to your temples keeping elbows wide
  • Together lift your head, shoulders and both feet off the floor, bringing your chest and knees towards one another
  • Pause at the top of this movement, then simultaneously, slowly lower your head, shoulders and feet to the floor for one rep

Plank with arm extensions – 1 set of 10 to 15 reps (while maintaining proper form)

  • Start in a plank position with your forearms on the ground and your elbows directly below your shoulders
  • Without moving your hips, extend your left arm beside your left ear so that it’s parallel to the floor
  • Ensure your core is braced and the rest of your body is fixed while extending your arm
  • Pause briefly before lowering your left arm back down to the floor and repeating the movement on the opposite side

Stuart McGill sit-ups – 1 set of 10 to 15 reps (while maintaining proper form)

  • 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