If you want to run faster, get stronger, prevent injuries, and improve your posture, you've got to focus on your core strength. Unfortunately, crunches aren't going to cut it [1]. To help you get your strongest core yet, we tapped Jennifer Aniston's [2] trainer Leyon Azubuike [3], AFAA-certified trainer and founder of Gloveworx [4], a boutique boxing studio.
"Every session at Gloveworx has a core training component as core strength and stability are the foundation of good movement," Leyon told POPSUGAR. In order to get core stability and strength, you've got to incorporate stability, antirotational, and rotational movements into your ab workouts.
"Good core stability is using the right muscles in the trunk for the right job," Leyon said. Movements like the plank and side plank will help keep your spine straight and improve your posture. The antirotational movements, bird dog and the renegade row, will also help with stability as your core is being challenged through movement, he explained. Rotational exercises, like medicine ball slams, will allow your body to move properly as you perform explosive movements.
If you're ready to strengthen and stabilize your core, check out the workout ahead.
Jennifer Aniston's Ab Workout
Before getting started, grab a pair of dumbbells: five to 10 pounds is a good starting point. You'll also need a soft medicine ball: six to 10 pounds is a good starting point. Feel free to go up or down in weight.
This workout should be performed as a circuit taking little to no rest in between each exercise. After you've completed one round, rest for 45 to 60 seconds. Complete three rounds of circuit one before advancing to the second circuit. You'll also complete three rounds of circuit two.
Circuit 1:
- Plank: 30 seconds to two minutes
- Bird dog: 10 reps on each side
- Rotational ball slam with lunge: eight reps on each side
Complete three rounds.
Circuit 2:
- Side elbow plank: 15 seconds to one minute on each side
- Renegade row: 10 reps on each side
- Medicine ball rotational punch: eight reps on each side
Complete three rounds.
Circuit 1, Exercise 1: Elbow Plank
- Start face down on the floor resting on your forearms and knees.
- Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
- Contract your abdominals to keep yourself up and prevent your booty from sticking up.
- Keep your back flat — don't let it droop or you'll be defeating the purpose. Picture your body as a long straight board, or plank.
- Hold for 30 seconds to two minutes (this will depend on your level).
Circuit 1, Exercise 2: Bird Dog
- Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Bring your abs to your spine as you bring your left knee and right elbow together under your torso.
- Keeping your torso stable, straighten your right arm and left leg. Reach through your left heel to engage the muscles on the back of your leg and your butt.
- Complete 10 reps on each side.
Circuit 1, Exercise 3: Rotational Ball Slam With Lunge
- Start in a lunge with your right leg forward. Be sure to keep your knee over your ankle, maintaining a 90-degree angle at the knee.
- With the ball on the left side of your body, raise it up overhead, rotate your arms to the right, and slam the ball down on the outside of your right foot.
- This counts as one rep. Complete eight reps on each side.
Circuit 2, Exercise 1: Side Elbow Plank
- Begin by lying on your side. Bring your right elbow directly under your right shoulder. Engage your core, press your right elbow into the floor, and rise into side elbow plank.
- Stagger your feet so your left foot is just in front your right, or stack the heels.
- Reach your left arm up toward the ceiling, which will help you lift your waist.
- Hold for 15 seconds to one minute on each side (this will depend on your level).
Circuit 2, Exercise 2: Renegade Row
- Start in high plank, each hand holding onto a dumbbell that is resting on the floor. Move feet wider than shoulders.
- Pull right elbow back, raising dumbbell toward chest, keeping right elbow close to torso, abs tight, and hips facing down.
- Lower weight for one rep; repeat on the opposite side.
- Complete 10 reps on each side.
Circuit 2, Exercise 3: Medicine Ball Rotational Punch
- Begin standing perpendicular to a wall (or partner) with a soft medicine ball in your hands. You should be about a foot away from the wall.
- Drive your outside leg into the ground as you rotate your foot toward the wall. Be sure to keep your chest up and stand tall.
- Once you're facing the wall, release the ball, throwing it as hard as you can with control at the wall.
- Catch the medicine ball, and return to the starting position.
- This counts as one rep. Complete eight reps on each side.
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