When I walked into my CrossFit box for the first time, I was so inspired by all the athletes. Their strength, speed, determination, and all-around badassery made me want to commit right then and there.
And once I started training, I quickly came to learn that CrossFit is one heck of a core workout. The full-body barbell moves like thrusters, overhead squats, and deadlifts work the core, as do wall balls, sprints, rope climbs, battle ropes, and pull-ups — but there are also tons of bodyweight moves that target the abs, too. After three years of CrossFit, my core is stronger than ever, and these are the bodyweight moves I swear by.
Why I do it: A classic ab-strengthening gymnastics move, hollow hold is the position you need to practice when hanging from the bar to do toes to bar or kipping pull-ups. Switching from hollow hold to Superman works the entire core — because, yes, your back is part of your core, too!
Why I do it: Also known as AbMat sit-ups, since we usually place an AbMat cushion under our lower back when doing this move. It works the upper, middle, and lower abs, and is a great way to strengthen the abs when learning toes to bar.
Why I do it: This is one of my favorite ab moves because it's so hard! Sometimes I do this holding a dumbbell or medicine ball, but doing it as a bodyweight move is intense enough.
Why I do it: This exercise targets the lower abs and helps me hold hollow holds longer.
Why I do it: Doing this straight-leg crunch works my abs, making rope climbs and sprinting easier. It's also a fun challenge to try to keep my legs straight.
Why I do it: In CrossFit, we do burpees! I can always count on this full-body move to get my heart rate up and work just about every muscle. Concentrating on jumping my feet together in a fluid motion makes it even more core-focused.
Why I do it: I love how this exercise can target my upper body and my abs in less than one minute.
Why I do it: This is a great move to strengthen my obliques and also work in some spinal rotation. Sometimes I intensify this move by holding a medicine ball or one dumbbell.
Why I do it: We often hold a plank in class for 30 to 60 seconds. It's not only a great way to increase strength in the body and flexibility in the wrists (perfect for barbell work), but I also love the mental challenge — 60 seconds is a long time!
Why I do it: This is an exercise I do to practice handstand walking while strengthening my core and upper body.
Why I do it: Side planks are just as physically and mentally challenging as regular planks. I can feel my arms shaking and my obliques working.
Why I do it: This plank variation is actually more challenging for me than regular plank, which is why I do it. The more planks, the better! And adding hip dips targets my obliques.