Want to Know What a Core-quake Feels Like? Try Jordan Chiles's and Simone Biles's Ab Workout

Published on 6/28/2021 at 6:35 PM

Jordan Chiles is off to the Olympics along with friend, fellow World Champions Centre gymnast, and most decorated athlete in World Artistic Gymnastics Championship history Simone Biles. They are now both members of the four-person Tokyo team, and Chiles told POPSUGAR earlier this month that their typical training schedule, as we'd expect, consists of long hours — and we mean long. Monday through Thursday, they have double sessions, followed by one workout apiece on Friday and Saturday, Chiles said. On those days with single practices, they sometimes do a team ab workout that coaches Laurent Landi and Cecile Canqueteau-Landi created during the COVID-19 shelter-in-place period.

Chiles's goal for the Olympic Trials was to "hit four for four" or "eight for eight" events, she said, given that there were two nights of competition — and her third-place all-around finish and solid showings on June 25 and 27 proved that she's on top of her game. She also was aiming to simply enjoy herself, "because the sport needs fun in it." One thing that wasn't all fun and games? This core workout.

I gave the session a go, and it transported me in time to my gymnastics practices growing up. However, I had to modify the routine when testing it out and skipped over the moves lying on my stomach due to current back pain I'm experiencing. Of course, if you want to modify the workout in other ways, be my guest, because it's advanced. You can also approach it like I did and forgo rounds 2, 4, 7, and 9 altogether, seen ahead. My abs had quite enough without these sections anyway (I heard their screams loud and clear). My shortened version took about 15 minutes with breaks, and it was a core-quake, for sure!

The Jordan Chiles and Simone Biles Gymnastics Ab Routine

Equipment: None. That's the beauty of gymnastics workouts! They're almost always entirely bodyweight.

Directions: Follow the 11 rounds seen ahead all the way through, though you can take as many breaks as you feel are necessary in between rounds. You'll need to know basic hollow hold and Superman hold positions, so review those if you aren't familiar. As always, make sure you're warmed up beforehand and that you cool down afterward on your own.

Round 1

Hollow pulse: 20 reps
Hollow hold: five seconds
V-up: 20 reps
Hollow hold: five seconds

Round 2

Superman pulse: 20 reps
Superman hold: five seconds

Repeat once more through.

Round 3

Alternating single-leg V-up: 20 reps
Hollow hold: five seconds
Scissor: 20 reps

Round 4

Alternating Superman lift: 20 reps
Superman hold: five seconds
Superman lift: 20 reps

Round 5

Straddle V-up: 15 reps
Hollow hold: five seconds
Super V-up: 15 reps

Round 6

Side hollow pulse: 20 reps
Side hollow hold: five seconds
Side hollow rock: 10 reps

One set of these on each side.

Round 7

Arch-up with elbows wide + hold: 10 reps, hold five seconds
Heel lift + hold: 10 reps, hold five seconds
Arch-up + hold: 10 reps, hold five seconds
Heel lift + hold: 10 reps, hold five seconds

Round 8

Half sit-up: 10 reps
Full sit-up: 10 reps
Pike sit-up: 10 reps
Toe touch: 10 reps

Round 9, Superman Circuit

Superman hold + rocks: hold 10 seconds, 10 reps
Superman hold + rocks with elbows wide: hold 10 seconds, 10 reps
Superman hold + rocks with arms at sides: hold 10 seconds, 10 reps

Round 10, Hollow Hold Circuit

Hollow hold + rocks: hold 10 seconds, 10 reps
Hollow hold + rocks with elbows wide: hold 10 seconds, 10 reps
Hollow hold + rocks with arms above thighs: hold 10 seconds, 10 reps

Round 11

Seated leg lift + hold: 10 reps, hold five seconds

Repeat two more times.

Seated straddle lift + hold: 10 reps, hold five seconds

Repeat two more times.

Ahead, check out further step-by-step instructions for each move in this core-strengthening workout created by the Landis.

Round 1, Exercise 1: Hollow Pulse

Begin on your back with your legs straight and your arms extended overhead.
Actively press your lower back into the floor, and draw your belly button into your spine.
Inhale to slowly lift your arms and legs off the floor. Keep your hands and heels as low to the ground as possible, while still pressing your lower back into the floor.
Simultaneously lift your arms and legs a few more inches toward the ceiling without lifting your shoulders (you're not reaching your hands to your feet like in a V-up), then lower back to your hollow position.
This is a pulsing motion, and you should maintain tight abs the entire time.
Complete 20 reps.

Round 1, Exercise 2: Hollow Hold

Begin on your back with your legs straight and your arms extended overhead.
Actively press your lower back into the floor, and draw your belly button into your spine.
Inhale to slowly lift your shoulders, arms, and legs off the floor. Keep your hands and heels as low to the ground as possible, while still pressing your lower back into the floor.
Maintain tight abs and glutes. It's OK to bend your knees if straight legs are too challenging.
Hold this position for five seconds.

Round 1, Exercise 3: V-Up

Lie face up with your arms overhead and your legs extended, resting on the floor.
Lift your hands and feet a few inches off of the floor into a hollow position, and keep your abs engaged by pulling your belly button into your spine and pressing your lower back into the floor.
With control, lift your upper body and lower body simultaneously, reaching your arms toward your feet.
Lower your arms and legs toward the floor to complete one rep. The more you bring your upper back off of the ground during the "V" part of the exercise and the lower you bring your arms and legs at the end of each rep, the harder the move will be.
Do 20 reps.

Round 1, Exercise 4: Hollow Hold

Begin on your back with your legs straight and your arms extended overhead.
Actively press your lower back into the floor, and draw your belly button into your spine.
Inhale to slowly lift your shoulders, arms, and legs off the floor. Keep your hands and heels as low to the ground as possible, while still pressing your lower back into the floor.
Maintain tight abs and glutes. It's OK to bend your knees if straight legs are too challenging.
Hold this position for five seconds.

Round 2, Exercise 1: Superman Pulse

Lie face down on your stomach with your arms and your legs extended. Keep your neck in a neutral position.
Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up slightly off the floor.
Lower back down to complete one rep. This is less movement than a full-motion Superman lift (think of the movement as pulsing up and down).
Do 20 reps.

Round 2, Exercise 2: Superman Hold

Lie on your belly, and extend your arms straight out in front of you.
Pull your belly button into your spine.
Lift your legs, arms, and chest off of the floor, squeezing your glutes and legs as you do and keeping your arms by your ears.
Hold this position for five seconds before lowering to the ground.

Repeat these two moves — Superman pulse and Superman hold — one more time.

Round 3, Exercise 1: Alternating Single-Leg V-Up

Lie face up with your arms overhead and your legs extended, resting on the floor.
Lift your hands and feet a few inches off of the floor into a hollow position, and keep your abs engaged by pulling your belly button into your spine and pressing your lower back into the floor.
Reach your left arm to your right leg, then lower them toward the floor to return to that starting hollow position (don't lower back down to the ground completely). Then, reach your right arm to your left leg before returning to your hollow position.
Keep alternating for 20 total reps.

Round 3, Exercise 2: Hollow Hold

Begin on your back with your legs straight and your arms extended overhead.
Actively press your lower back into the floor, and draw your belly button into your spine.
Inhale to slowly lift your shoulders, arms, and legs off the floor. Keep your hands and heels as low to the ground as possible, while still pressing your lower back into the floor.
Maintain tight abs and glutes. It's OK to bend your knees if straight legs are too challenging.
Hold this position for five seconds.

Round 3, Exercise 3: Scissor

Lie flat on your back. Extend your arms so they're against the sides of your body with your palms pressing into the floor, or bend your elbows and place your palms under the back of your head. Bend your knees, and draw them into your ribs. This will make it easier to pull your navel in toward your spine and actively press your lower back flat on the ground.
Lift both legs straight up toward the ceiling, continuing to engage your abs and pressing your lower back into the ground.
Keeping your core strong, slowly lower your right leg down toward the ground until it is a few inches above it. Slowly scissor your legs, lifting your right leg back up as you lower your left leg down toward the ground.
Repeat this move for a total of 20 reps.

Round 4, Exercise 1: Alternating Superman Lift

Lie face down on your stomach with your arms and your legs extended. Keep your neck in a neutral position.
Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your left arm and right leg up toward the ceiling, then back down. Alternate by lifting your right arm and left leg up, then lower back down.
Keep alternating for 20 reps.

Round 4, Exercise 2: Superman Hold

Lie on your belly, and extend your arms straight out in front of you.
Pull your belly button into your spine.
Lift your legs, arms, and chest off of the floor, squeezing your glutes and legs as you do and keeping your arms by your ears.
Hold this position for five seconds before lowering to the ground.

Round 4, Exercise 3: Superman Lift

Lie face down on your stomach with your arms and legs extended. Keep your neck in a neutral position.
Keeping 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: back arched and arms and legs lifted several inches off the floor.
Lower back down to complete one rep. Do 20 reps.

Round 5, Exercise 1: Straddle V-Up

Lie face up with your arms overhead and your legs extended, resting on the floor.
Lift your hands and feet a few inches off of the floor into a hollow position, and keep your abs engaged by pulling your belly button into your spine and pressing your lower back into the floor.
Just like with a regular V-up, reach your arms forward toward your legs as you simultaneously split your legs into a straddle position and reach through your legs.
Lower your arms and legs toward the floor with control back into a hollow position to complete one rep.
Do 15 reps.

Round 5, Exercise 2: Hollow Hold

Begin on your back with your legs straight and your arms extended overhead.
Actively press your lower back into the floor, and draw your belly button into your spine.
Inhale to slowly lift your shoulders, arms, and legs off the floor. Keep your hands and heels as low to the ground as possible, while still pressing your lower back into the floor.
Maintain tight abs and glutes. It's OK to bend your knees if straight legs are too challenging.
Hold this position for five seconds.

Round 5, Exercise 3: Super V-Up

Lie face up with your arms overhead and your legs extended, resting on the floor.
Lift your hands and feet a few inches off of the floor into a hollow position, and keep your abs engaged by pulling your belly button into your spine and pressing your lower back into the floor.
With control, lift your upper body and lower body simultaneously, reaching your arms toward your feet, then through to the ground on either side of your glutes. Push up off of the floor so your butt hovers.
Lower your arms and legs toward the floor to complete one rep. If the "super" part of this move is too hard, do a normal V-up.
Complete 15 reps.

Round 6, Exercise 1: Side Hollow Pulse

Lie on your side with your arms and your legs extended. Bring your feet slightly in front of you so that you're in a hollow position. You can put one hand down for support if you need (as seen here).
While keeping your navel pulled into your spine, simultaneously lift your arm(s) and legs a few inches toward the ceiling. This is a pulsing movement, so you don't have to lift as high as what's shown here if that's too much for you.
Lower back down, but not completely, so there's a bit of space between your legs and arms and the floor.
Complete 20 reps.
Move on to side hollow hold on the same side.

Round 6, Exercise 2: Side Hollow Hold

Lie on your side with your arms and your legs extended. Bring your feet slightly in front of you so you're in a hollow position.
While keeping your navel pulled into your spine, simultaneously lift your arm(s) and legs a few inches toward the ceiling. Engage your core as you hold this position for five seconds before lowering back down.
Shown here are two options for holding your side hollow hold. You can put one hand down for support — like the side hollow pulses — or you can lift from your core without putting a hand down.
Move on to side hollow rock on the same side.

Round 6, Exercise 3: Side Hollow Rock

Lie on your side with your arms and legs extended. Bring your feet slightly in front of you so you're in a hollow position. You can put one hand down for support if you need (as seen here).
While keeping your navel pulled into your spine, simultaneously lift your arm(s) and legs a few inches toward the ceiling. Engage your core as you hold this position, then slowly rock from front to back, imagining that your body is a seesaw.
One front-and-back motion equals one rep. Do 10 rocks.

Complete all three of these side hollow moves on each side.

Round 7, Exercise 1: Arch-Up With Elbows Wide + Hold

Lie face down on your stomach with your arms and legs extended. Keep your neck in a neutral position.
Place your hands by your ears with your elbows out wide. Lift your upper body toward the ceiling (several inches off the floor). Only lift as far as your back can allow; don't push it.
Squeeze through your shoulder blades at the top of the lift. This is half of a Superman lift. Lower back down to complete one rep.
Do 10 reps, then lift up once more and hold for a total of five seconds.

Round 7, Exercise 2: Heel Lift + Hold

Lie face down on your stomach with your arms and legs extended. Keep your neck in a neutral position.
With your torso stationary and keeping your legs straight, lead with your heels and lift your legs up toward the ceiling (several inches off the floor). Squeeze your glutes at the top of the lift.
This is the other half of a Superman lift. Lower your legs back down to complete one rep.
Do 10 reps, then lift your legs up once more and hold for a total of five seconds.

Round 7, Exercise 3: Arch-Up + Hold

Lie face down on your stomach with your arms and legs extended. Keep your neck in a neutral position.
Keeping your arms straight, lift them up toward the ceiling (several inches off the floor). Only lift as far as your back can allow; don't push it.
Squeeze through your shoulder blades at the top of the lift. This is half of a Superman lift. Lower back down to complete one rep.
Do 10 reps, then lift up once more and hold for a total of five seconds.

Round 7, Exercise 4: Heel Lift + Hold

Lie face down on your stomach with your arms and legs extended. Keep your neck in a neutral position.
With your torso stationary and keeping your legs straight, lead with your heels and lift your legs up toward the ceiling (several inches off the floor). Squeeze your glutes at the top of the lift.
This is the other half of a Superman lift. Lower your legs back down to complete one rep.
Do 10 reps, then lift your legs up once more and hold for a total of five seconds.

Round 8, Exercise 1: Half Sit-Up

Lie on your back with bent knees and your feet flat on the ground. Bring your arms overhead against your ears. If you want to get fancy with your sit-up, cross your arms at the top so your palms press together (seen here).
Press your lower back into the ground and engage your core while you tuck your chin into your chest and curl upward. Crunch until your shoulder blades come off the floor, then lower back down.
This counts as one rep. Do 10.

Round 8, Exercise 2: Full Sit-Up

Lie on your back with bent knees and your feet flat on the ground. Bring your arms overhead against your ears. If you want to get fancy with your sit-up, cross your arms at the top so your palms press together.
Press your lower back into the ground and engage your core while you tuck your chin into your chest and curl upward.
Come into a full sit-up, keeping as much of your feet on the ground as you can and your arms by your ears.
With control, roll all the way down to the floor.
This counts as one rep. Do 10.

Round 8, Exercise 3: Pike Sit-Up

Begin on your back with your legs straight and arms at your sides, palms facing down.
Keeping your hands on the ground the entire time and core engaged, roll up to sitting, then past your knees toward your toes (similar to Forward Fold).
Roll back down to the mat slowly, one vertebra at a time. This counts as one rep.
Complete 10 reps.
If keeping your hands on the ground the entire time is too difficult, try straight-leg sit-up.

Round 8, Exercise 4: Toe Touch

Lie on your back on the floor, raising your arms and legs to the ceiling. If you want to get fancy with your toe touches, cross your arms at the top so your palms press together (seen here).
Lift your head and shoulder blades off the floor as you reach your fingers toward your toes.
Reach as far as you can go, and lower back down to complete the rep.
Do 10 reps.

Round 9: Superman Circuit

This circuit should be done without stopping, moving through a Superman with different arm positions demonstrated here:

Hold 10 seconds of a regular Superman with your arms and legs out long, followed by 10 reps of rocking back and forth.
Hold 10 seconds of a Superman with your hands by your ears and elbows out wide, followed by 10 reps of rocking back and forth.
Hold 10 seconds of a Superman with your arms raised behind you and against your sides, followed by 10 reps of rocking back and forth.

The above video shows a modified version, where your feet are not lifted, only your chest.

Round 10: Hollow Hold Circuit

This circuit should be done without stopping, moving through a hollow hold with different arm positions demonstrated here:

Hold 10 seconds of a regular hollow hold with your arms and legs out long, followed by 10 reps of rocking back and forth.
Hold 10 seconds of a hollow hold with your hands by your ears and elbows out wide, followed by 10 reps of rocking back and forth.
Hold 10 seconds of a hollow hold with your arms down and hands over your thighs, followed by 10 reps of rocking back and forth.

Round 11, Exercise 1: Seated Leg Lift + Hold

In a seated position with your legs out long, lean forward and place your hands slightly past your knees. (The farther you place your hands, the harder it is.)
Trying not to lean too far back, engage your core as you lift your legs a few inches up toward your chest.
Lower back down to complete one rep, and do 10 reps total before holding this same position for five seconds.

Repeat this two more times.

Round 11, Exercise 2: Seated Straddle Lift + Hold

Sit in a seated position with your legs straight out in a straddle (making a V shape). Lean forward, and place your hands in front of you on the ground. (The farther you place your hands, the harder it is.)
Trying not to lean too far back, engage your core as you lift your legs a few inches up toward your chest.
Lower back down to complete one rep, and do 10 reps total before holding this same position for five seconds.

Repeat this two more times.