A Smarter Ab Workout That Hits Your Deep Core, Stabilizing Muscles

Lie faceup with both legs elevated and knees bent. Rest hands behind head and gently twist spine upward to lift chest and touch knees and elbows. Start here.

1. Dead Bug Knee-to-Elbow

Holding core, straighten right leg and extend right arm behind you. Restore arm and leg. Repeat left. Keep switching. 10 reps per side.

Lie faceup, knees bent, and feet on the floor. Contract glutes to elevate hips. Starting position is shoulders-to-knees straight. Lift right foot off floor and bring right knee toward chest with hips elevated and knees bent. Return to starting position with right foot on floor, then left. Keep alternating. 10 marches per leg.

2. Glute Bridge March

How to: Facedown on mat, tuck toes, and prop up on forearms with elbows under shoulders. Lift hips off mat with back straight and abdominal firm. 

3. Forearm Plank Walk-Back

To keep hips from lifting or lowering, engage glutes and legs. Toes tucked, step right foot backward an inch or two, then left. Step feet back a few inches at a time, allowing body to slide backward.

Go only as far as you can while maintaining form. Small steps forward till shoulders are over elbows. One rep. Repeat. 8 reps.

Lie on right side with right forearm on ground and left hand on hip, legs straight, left foot slightly staggered behind right foot. Lift hips and right foot off ground and bend right knee 90 degrees to raise right leg a couple inches. 20-second hold. Flip and repeat.

4. Copenhagen Plank

Start on all fours, shoulders over wrists, knees under hips. Engage core and arch upper back to separate shoulder blades and activate transverse abdominals. Hold knees off ground and breathe. Knees down. Repeat. 8 reps.

5. Bear Plank Lift