This is the core workout for beginners I started with myself, back when I had no idea what I was doing.
The ab workouts I tried online all seemed to assume I could already hold a plank for two minutes. This one doesn’t make that assumption.
20 minutes. No equipment needed. Just floor space and the willingness to lower yourself slowly.
All 8 of the moves are below. Now grab some water before you start.
Reverse Crunches
First things first, we’re starting with reverse crunches to wake up those lower abs without scaring them off.
The main thing is pressing your lower back flat into the floor, because that’s what gets your abs doing the work instead of your hips taking over.
And when you bring your feet back down, take your time with it. The slower you go, the more your abs have to fight on the way down.
How to perform:
- Lie flat on your back on the mat
- Start with both feet flat on the floor
- Place your arms by your sides for support
- Bring your feet up off the floor
- Crunch your knees in toward your chest
- Press your lower back firmly into the floor
- Slowly lower your feet back down toward the floor
- Keep your lower abs engaged throughout the lowering phase
- Repeat continuously for the full set duration
Side Crunches
Next up is a move that hits your obliques, which honestly is the part of your core workout routine most beginners forget about.
The key here is keeping your feet hovering just above the floor the whole time, because the second they touch down you lose all that tension you’ve built up.
From there, just bring your knees and elbow together in the middle of your body and lower yourself back down with control.
How to perform:
- Roll over onto one side on the mat
- Extend your bottom arm straight out along the floor
- Place the fingertips of your top hand behind your ear
- Prop yourself up using your obliques
- Bring both knees in toward your top elbow simultaneously
- Meet your knee and elbow right in the center
- Lower yourself back down with control
- Keep your feet off the floor throughout the entire set
- Switch to the other side after the rest period
Single Leg V-Sit
Don’t be fooled by how simple this one looks.
You’re folding your body in half and then unfolding it slowly, which sounds easier than it is.
Try not to flop back down on the way out, since that slow lower is where most of the work happens.
How to perform:
- Lie flat on your back with arms and legs fully extended
- Stretch your arms overhead along the floor
- Lift one leg straight up toward the ceiling
- Simultaneously crunch up into a V position
- Touch your fingertips behind your raised knee
- Control your body slowly back down to the floor
- Switch legs with each repetition
- Keep movements controlled rather than using momentum
Russian Twists with Star Crunch
This next one is two moves stacked into a single round.
First the Russian twists fire up your obliques, and then the star crunch opens you back out before pulling you in tight for the lower abs.
Just make sure you come all the way back to center between reps, because skipping that part means you’re only doing half the work.
How to perform:
- Sit on your bum with knees bent and feet lifted
- Lean back slightly to engage your core
- Twist your torso side to side, counting one through four
- Complete four Russian twists in total
- Crunch up and reach for one toe with the opposite hand
- Return back to the lean seated position
- Crunch up again before reaching for the other toe
- Perform two star crunches total, alternating sides
- Return to Lean back position every time you crunch
Heel Reaches
As you might have guessed by now, the moves that look easy in this routine tend to sneak up on you fast.
The closer you bring your heels in toward your bum, the harder your upper abs have to work to lift you off the floor.
So try to reach a little further with every rep, even if it’s only by a centimeter, because those small extras add up.
How to perform:
- Lie flat on your back on the mat
- Place both feet flat on the floor
- Bring your heels in closer to your bum
- Lift your shoulder blades up off the floor
- Hold your shoulder blades up throughout the entire set
- Reach one hand to tap the side of that same foot
- Crunch slightly to the other side and tap the opposite foot
- Alternate tapping side to side, one hand at a time
- Press your lower back firmly into the floor throughout
- Reach as far as you can with each tap
Full Sit-Up
Now we’re going back to a classic, but with a little twist.
Starting with your arms straight overhead means you’ve got that extra weight to drag up with you, which is what makes this version tougher than your average sit-up.
The real win is on the way back down though, so fight gravity instead of just dropping to the floor. That’s how you get a second burn for free out of every rep.
How to perform:
- Lie flat on your back with your body extended long
- Keep both legs straight on the floor
- Extend your arms straight above your head
- Use your abs to lift your entire upper body up
- Come all the way up into a full seated position
- Press your lower back into the floor on the descent
- Slowly control yourself back to the starting position
- Avoid using momentum to swing yourself up
Plank Jack to Spider Crunch
Up next is a combo that brings in a little cardio, and this is honestly where this easy core workout stops feeling so easy.
The plank jacks get your blood pumping, and then the spider crunches sneak in some extra oblique work while you’re already breathing hard.
Just keep your hips nice and low, because if your bum starts creeping up, you’re not really working anymore.
How to perform:
- Flip over into a plank position on the mat
- Support yourself on either your hands or your elbows
- Keep your booty down and body in a straight line
- Jump both feet out wide, then back together
- Perform two plank jacks in total
- Bring one knee up toward the same-side elbow
- Return to plank, then bring the other knee to its elbow
- Perform two spider knee crunches total
- Continue alternating the sequence for the full set
Single Leg Side Crunch
To wrap up the core workout, we’re back on our sides for one final squeeze. Your obliques are probably cooked by now, but stick with me because this last move is what ties it all together.
Try not to push off your supporting arm, and let your obliques do the lifting for you instead.
Squeeze hard at the top of every rep, and then you’re done. Nice job.
How to perform:
- Lie on one side on the mat
- Extend your bottom arm straight along the floor for support
- Place the fingertips of your top hand behind your ear
- Reach your top elbow toward your top knee
- Lift your shoulder and leg simultaneously to crunch
- Squeeze your oblique muscles at the top of the movement
- Lower yourself back down with control
- Focus mind-to-muscle connection on the obliques
- Avoid relying heavily on your supporting arm to lift
- Switch to the other side after the rest period
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
