If you've been itching for a new core and ab workout that's light on equipment but heavy on sweat, today is your lucky day. Chris Hemsworth, aka Thor himself, just dropped a mostly bodyweight routine he says is his go-to core workout, and I'm already clearing space for it in my workout routine.
Hemsworth is known for his super-strong physique and passion for exercise and nutrition — so much so that he even founded a workout and meal-planning app, Centr, to share his own fitness and nutrition routines. He's a true force in the fitness world, so every time the "Thor: Love and Thunder" actor shares a new routine (and we have been blessed by many), we start prepping for a serious challenge. I've tried some Hemsworth-approved routines myself, so I know firsthand how tough they are. For this core workout, though, all I needed was one look at the exercise list to know how brutal it really is.
Hemsworth's workout targets every part of your core: abdominals, obliques (aka side abs), glutes, and even your lower back. (Yes, that's all part of your core.) The workout is simple: eight exercises, 10 reps each, for five rounds. My abs are burning just thinking about it. More good news: the routine is home workout friendly and nearly all bodyweight. One move calls for a medicine ball, but you can replace it with a dumbbell, kettlebell, or at-home alternative (water bottle, jug of milk, bag of rice, etc.). Here are your moves:
- Bird Dog
- Bicycle sit-up
- Alternating Superman
- Scissor kick
- Butterfly sit-up
- Medicine-ball crunch
- Flutter kick
If you repeat this sequence for the full five sets, it comes to a total of 50 reps per move — and 400 total — which is a whole lot for your core muscles. Hemsworth recommends resting for 60 seconds between each set and taking the workout at your own pace. You can also add shorter rest sessions in between exercises, or drop down to two or three sets if you're not quite up to five. Your abs will be sore tomorrow regardless.
And yes, in case you're wondering, Hemsworth did in fact run through all these moves on the deck of a naval ship, per the video above. We can assure you that kind of location is not required for the workout, but it does look very cool. (Maybe if you have an extra sailboat lying around? A wide enough paddleboard? A big piece of driftwood?) Personally, I'll be trying this workout in my home gym — read: the floor of my bedroom — before my next run, because I love a little ab burn before hitting the pavement.
Watch Hemsworth run through the moves above and then try out this workout for yourself — if you and your abs are up for a challenge, that is.