I'm a CrossFitter, and These Are the 20 Core-Carving Exercises I'm Obsessed With

Published on 11/28/2018 at 6:05 PM

As a CrossFitter, having a strong core is essential because it makes everything easier: burpees, squats, box jumps, and pull-ups, to name a few. Aside from AbMat sit-ups, we actually rarely do strict ab exercises. Most of the elements of a CrossFit workout are total-body, so you end up getting an intense ab workout without a single crunch. These are the core-strengthening exercises I swear by.

It's important to note that doing these exercises won't automatically make your six-pack appear overnight. "There are really no exercises to reduce belly fat; unfortunately, this is the age-old myth," Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit, told POPSUGAR. "People think they can get abs, and just abs." It may surprise you to hear a CrossFit coach say that "reducing belly fat ultimately comes down to how you eat," but it's true.

In order to lose belly fat, you need to reduce your overall body fat percentage by dialing in your diet, eating whole foods, ditching the junk, and creating a calorie deficit. You can do these exercises to stay strong, and once you get leaner, get ready for your abs to pop!

Superman to Hollow Hold

Begin on the floor on your belly, and raise your arms and legs into the Superman Hold. Hold here for a solid three seconds, actively engaging the glutes and hamstrings.
Without using your hands or feet for help, roll to the right side and onto your back, coming into a Hollow Hold. Make sure you're actively pressing your lower back into the floor and drawing your belly button into your spine. Keep your arms and legs as low to the ground as possible while still keeping your lower back pressed into the mat. Hold for three seconds.
Roll to the right, coming back into Superman Hold for three seconds.
Roll to the left, holding Hollow Hold for three seconds.
This counts as one rep.

Hip Raise With Leg Extension

Lie on your back. Rest your hands by your sides, palms facing down, or place your hands underneath your butt for a little leverage.
Extend both legs out so they are a few inches above the ground. Draw your lower abs in, pressing your lower back into the floor.
In one fluid motion, bend your knees into your chest, press your hips up as high as you can, lower your hips to the floor, and extend your legs straight out.
This completes one rep.

Seated Russian Twist

Holding a dumbbell in both hands, sit on the ground with your knees bent and your heels off the floor.
Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight.
Pull your navel to your spine, and twist slowly to the left, bringing the weight to your left side. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center, and rotate to the right.
This completes one rep.

Crunchy Frog

Begin sitting, balanced just behind your sits bones, and rock back slightly to lift your feet off the floor; gently pull your knees to your chest.
Exhale, pull your navel to your spine, and lean back slightly as you open your arms to the sides and straighten your legs.
Inhale and return to the starting position to complete one rep.

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.

Hanging Knee Raise

Start by hanging on a pull-up bar with palms facing out, or use the ab straps and hang with your arms inside of them. Use a box or bench if you need help reaching the bar.
Pull your shoulder blades down your back to keep your shoulders away from your ears.
Engage your abs as you simultaneously lift both knees up to your chest with control.
Lower your legs down slowly, and return to the starting position. This completes one rep.
Avoid swinging during this move to ensure you're really working your abs.
If this move is too hard, you can do seated knee tucks or reverse crunches on the ground.

Ball Slams

Stand with your feet shoulder-width distance apart with a medicine ball on the floor in front of you.
Squat down and pick up the medicine ball, keeping your head up and trying not to round your spine.
Stand up, lifting the medicine ball above your head, fully extending your arms straight above you.
Forcefully slam the ball down on the floor as hard as you can. If the ball is light enough, catch it as it bounces slightly off the floor.
This counts as one rep.

Battle Ropes

Pick up both ends of the rope and use both arms to create an alternating moderate wave motion, one arm moving up as the other moves down for 15 to 30 seconds.
For the final 15 to 30 seconds, move both arms up and down together to do rope slams, creating mirror waves in each side of the rope.
This counts as one rep.

AbMat Sit-Ups (Diamond Sit-Up)

Lie on your back, and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees out wide. Extend your arms overhead.
Inhale to curl your torso up, and tap the floor in front of your feet to stretch your glutes a bit.
Slowly lower back to the starting position.
This counts as one rep.

The Roll-Up

Lie on your back with arms stretched overhead.
Bring your arms forward until they are above your head (fingertips pointing to the ceiling).
Lift your head, and together with your arms, roll your spine up one vertebra at a time, keeping your navel pulled into your spine.
Roll up completely until you are bending forward reaching toward your toes.
To return, pull your torso back so you are sitting with your shoulders over your hips. Then slowly roll down until you are lying flat on your back again with arms overhead.
This completes one rep.

Double Crunch Pulse With Medicine Ball

Begin lying on your back with your legs in the air, toes toward the ceiling, holding the medicine ball over your chest with straight arms. Engage your abs to press your low back into the mat while lifting your head, neck, and upper back off the mat.
Exhale and round your low back so the bottom of your pelvis raises as you lift your upper body an inch higher off the mat. Aim the medicine ball toward your ankles as you perform this double crunch.
Inhale, and lower your pelvis and upper back an inch toward the floor. Continue this slow pulsing motion for 30 seconds.

Double Leg Lift

Lie flat on the ground with your legs extended straight up toward the ceiling. Place your hands underneath the back of your head. Or for added stability, place your arms out to your sides, allowing your palms to grip the floor (much like you would in a push-up position).
Pressing your lower back into the ground, slowly lower both legs down toward the floor, then slowly raise them back up to complete the rep. If this is too difficult, lower them as much as you can or lower one leg at a time.

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 the 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.
This completes one rep.

Headstand B

Begin on your hands and knees. Lower your elbows to the floor and interlace your fingers, bringing your lowest pinkie in front of the other pinkie, forming a semicircle with your hands.
Place the back of your head against your palms and the top of your head on the mat, so your skull is vertical with the floor. Once your head and forearms feel stable, straighten both legs and walk your feet toward your face as far as you can.
Shift your hips over your shoulders, and keep your elbows planted firmly on the mat. Lift both legs into the air, coming into Bound Headstand.
Take a breath in, and as you exhale, slowly lower both feet toward the mat so they are parallel with the floor. Hold here for 10 to 30 seconds.
Inhale and then exhale to raise your legs back up into Headstand to complete the rep.
If you have a hard time staying balanced, try lowering the knees into a tuck position instead.

Mountain Climber Sliders

With towels under your feet, start in a basic, straight-arm plank position.
Then, as if you were actually running, pull one knee toward your chest, dragging your foot on your "slider" along the floor. As you push that leg back, pull the other knee forward.
Quickly continue running or "climbing" in place for 30 to 60 seconds.

Plank With Bunny Hop

Begin in a plank position with feet touching.
Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
To complete one rep, jump your feet back to plank.

Knee Driver

Begin in an elbow plank position with your abs engaged.
Draw your left knee into your chest. Then step your foot back to the elbow plank position. Now draw your right knee into your chest, and then step it back to the elbow plank position.
This counts as one rep.

Elbow Plank With Hip Dips

From an elbow plank position, slowly rotate the spine to lower your right hip to just above the floor. Come back to elbow plank.
Now lower your left hip toward the floor.
This counts as one rep.

TRX Knee Tucks

With the straps at midcalf length, place your feet into each of the foot cradles.
Lift your knees off the ground, coming into a plank position with your hands directly underneath your shoulders. Your back should be flat, and your core should be engaged (there should be no arch or dip of the torso visible).
Bring both knees in toward your elbows at the same time. Extend your legs, returning to your starting position. This completes one rep.

Box Jumps

Stand with your feet slightly wider than hips-width apart in front of a sturdy box.
Bend your knees, and swing your arms back.
Jump onto the top of the box with both feet at the same time, swinging your arms forward to give you a little momentum.
Once you land, stand up until your legs are straight and drive your hips forward.
Step one foot at a time back to the floor, or jump down softly with both feet.
This counts as one rep.