What's the perfect complement to your heart-pumping cardio workout? This dynamic core workout, that's what. It includes six basic yet effective moves for a total of 100 reps. Don't be scared. It's intense, but it's so good.

V Crunch

• Lie on your back, and lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
• Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and lower back pressed into the mat.
• Repeat the crunch motion to complete one rep.
• Complete 15 reps.

Bicycle Crunches

• Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers and put your hands behind your head.
• Bring your knees in toward your chest and lift your shoulder blades off the ground.
• Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
• Now switch sides, and do the same motion on the other side to complete one rep (and to create the "pedaling" motion).
• Complete 20 reps.

Standing Ab Rollout

• Place your palms on the ball and stand with your legs wide, about three or so feet apart. Walk the ball out so your back is straight and your hips are in the same line as your ankles.
• From here, lean your body forward, allowing the ball to roll down your forearms. Stop once your elbows reach the ball and you're balancing on your tiptoes.
• Then use your core and legs to get your body back to the starting position. Keep your abs engaged throughout this move.
• Complete 10 reps.

Ball Pike to Plank

• Start in a plank position with your hands directly under your shoulders and your shins on the ball.
• Do not allow your lower back to arch. Keep your feet, pelvis, and shoulders in one long line.
• On an exhale, pull your abs deeply to your spine and use your abs to fold your body in half, pulling the ball forward toward your hands as your pelvis moves up in the air.
• Your toes will move onto the top of ball and your back will become perpendicular to the floor like a handstand. Allow your head to fall between your arms, keeping your neck long and in line with your spine.
• Lower yourself back into a plank position and do not allow your pelvis to sag below your shoulders.
• Complete 10 reps.

Side Elbow Plank With a Twist

• Come into a side plank on your right side, with your feet stacked one on top of the other and your weight on your right elbow with your fingers reaching away from your body.
• Place your left arm behind your head and inhale to prepare.
• Exhale and pull your navel to your spine to engage your deep abs and rotate your left ribcage toward the floor. Stay there for a second and deepen your abdominal connection pulling your navel in toward your spine even more.
• Complete 15 reps on each side.

Superwoman

• Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
• With your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body — your back arches and arms and legs lift several inches off the floor.
• Hold for two to five seconds and lower back down to complete one rep.
• Complete 15 reps.