Strong towards the Core Workout


Fire Up Your Core With This 7-Minute Ab Workout From STRONG by Zumba

Video taken from the channel: POPSUGAR Fitness


Full Core Workout Build Thick Abs & A Strong Core

Video taken from the channel: Mike Thurston


STRONG CORE 3-Minute Workout Challenge (Build ROCK Hard Abs)

Video taken from the channel: Criticalbench


Strong To The Core Workout | Nuffield Health

Video taken from the channel: Nuffield Health


Top 10 Hardest Core Exercises! How Many Could You Do?

Video taken from the channel: Muscle & Strength


STRONG NATION™ 7 Minutes to Stronger: CORE ft. Celebrity Trainer Erin Oprea

Video taken from the channel: STRONG Nation


7 Simple Core Exercises That PREVENT Low Back Pain

Video taken from the channel: Bob & Brad

The plank is a full-body exercise that targets your core. It also strengthens your arms, shoulders, back, glutes, and legs. Start on all fours, with. Workout: Strong to the core This express, medium-intensity routine will see you using your own body weight combined with gym props to strengthen your core muscles. Your core muscles including abs, back and glutes provide you with stability, balance and strength, which can help prevent injury.

Core strength is essential for every person. If you implement some of these moves into your training, you will build your whole mid-section, abs, become stronger and in better shape. Check the video above and then we will discuss the benefits of the torso strength, best movements, how to build your own workouts and much more! What Is The Core?No matter the title, it’s a great exercise to challenge your core and upper back.

Hold the chin-up position, go into an L-sit position, and slowly open and close your legs while keeping the torso steady. Learning to resist swinging is one of the most challenge aspects of the exercise. The slower you go, the harder it is. TRX training system combines strength training with cardio, which will both have strong benefits for your core.

You will get your heart rate up, burn calories, and this will help to increase your endurance. TRX exercises require both balance and strength. As a result, you will increase your core stability and sculpt your abdominals. But to have a well-rounded fitness program, consider including core.

Coach Myers has taken a break from extreme core challenges to craft a core strength routine for beginners. You’re just 1 month away from a strong core! Workout.

Add these core exercises to your abs workout for. 1 day ago · For improved posture, boosted balance, and a healthier back (just a few pros of a strong core), Alexander says to focus on these seven muscle groups: the rectus abdominis, external oblique. Raised Mountain Climber: Using an elevated piece of equipment, like a bench or step, preform slow and controlled mountain climbers. Press your right knee toward your chest while engaging your core and hold for three seconds. Return to starting position and repeat on the left side.

Perform 30. 2 days ago · The core workout presented here provides a progressively challenging experience by using only flexion/extension or rotation on the first three exercises and then combining flexion/extension with rotation on the next three exercises. The exercises provide a balanced approach by focusing on both stability and mobility challenges.

The Workout Chest tap climbers or hold forward plank x 30 secs Rest x 10 secs Side plank up and under’s or side plank only x 30 secs Rest x 10 secs Bear crawl shoulder taps or just shoulder taps x.

List of related literature:

Performing the same workout over and over again doesn’t train your body to reach its potential; it just trains your body to be really, really good at performing that one workout.

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

ACTIVE CORE WORKOUT If you’re in pretty good shape to begin with, you may want to start with this more advanced workout, or you can ramp up to it when you’re ready to increase the intensity of your workout.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

• First transition phase emphasizes strength development with workouts of moderate volume (3–5 sets, 5–6 reps) and moderate intensity (80 to

“Exercise Physiology: Nutrition, Energy, and Human Performance” by William D. McArdle, Frank I. Katch, Victor L. Katch
from Exercise Physiology: Nutrition, Energy, and Human Performance
by William D. McArdle, Frank I. Katch, Victor L. Katch
Lippincott Williams & Wilkins, 2010

For example, if you deadlifted 455 pounds last weekfor 2reps, yourgoal is to get3 to4 reps this week (andyou probably won’t get 4).If youdo that and therestof your workout is exactly thesame aslast week’s (sameweight and repsfor each subsequent exercise),that’s a successful workout.

“Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded” by Michael Matthews
from Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded
by Michael Matthews
Oculus Publishers, 2014

Strive to perform one more rep or use five more pounds during each workout.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

No, you shouldn’t be deadlifting like power lifters (i.e., many heavy sets), nor like the CrossFitters who commonly do many high-rep sets with a more moderate load.The protocol I recommend, after a light warm-up set of six reps, is three sets of deadlifts with reps of five, four, and three per set.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

A strong core is also important for stability of the spine and aids in completing daily chores and lifting.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

During whole—body exercises, the upper body, core, and lower body all work statically or dynamically throughout the set.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

These core routines are excellent warm-up activities and can precede conditioning, weight training, or competition if performed in moderation to activate (not fatigue) core muscles or to reinforce core stability.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

While there’s nothing inherently wrong with this, I find that heavy deadlifting and squatting every week builds more than enough core and lower back strength, and I prefer to use this lift to maximize the overload on my shoulders.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Thank you so much for these videos! What is the spinal condition that Brad has that he should not be doing some of the exercises? I know about the spinal stenosis, but he mentioned another condition that I am not familiar with. I want to check my MRI to make sure that I am not doing exercises that will make my back worse. I know that I have bulging disks, spinal stenosis, bone spurs and scoliosis.

  • I’ve searched all your videos for L1 good exercises and strengthening. This is good but I’m hoping for more.

    I have stretching for the lower lumber that requires the foot be placed high like the back of a couch then stretch to touch that toe. Then shift so I’m facing away 45 degrees the foot is now laying on its side then stretch to the toe again (up over my head as far as I can get to the foot.) Without shifting reach down to the floor. This last one stretches the nerve bundle that goes down my leg eliminating the pain from nerve damage from a car accident.

    Do you have anything like that for L1?

  • Bob and Brad I have clavicle misalignment/instability, i believe this is the cause of my suspected TOS (self diagnosed at the moment, awaiting mri), do you have a video teaching how to correct clavicle alignment? It feels like my shoulder should sit about an inch or 2 further outwards to become symmetrical with my other side, i would greatly appreciate any help you can give, best regards:)

  • Where I can find this music?
    Or other similar music?
    Pleased I love strong by zumba and the music is very motivating for me
    Thank you so much!

  • Can you make a postpartum exercise/stretching video. I just had a baby last week and as soon as the doctor says I’m ready I’m gonna workout.
    Love your channel bob and brad

  • Many years ago, I had an old guy cycling mentor (retired chiro doc) that I used to do long weekend rides with. He taught me a series of eight moves — all variations of these. At that time, I was attempting to comfortably reach the double century (200 miler) distance, but my body (neck, shoulders, back, core) would all fail me around the 120 mile mark. After about a month of doing this daily routine, my core strengthened considerably, and I got to the point where I was able to ride a 200 mile event every month, sometimes two per month always finishing strong and ache-free. Cycling does nothing for the core, so these “floor moves” really make up the difference between, finishing slow and weak vs fast and strong. I start every day with my “8 point routine”, and have never had a back ache.

  • Sir please make a video on very old people on how they strengthen their core if they are not able to do hard exercise only with simple exercise

  • Why bother to put this vision in your head? Work Outs needed not be complicated or difficult. Some guys just need an excuse to spend more time in the gym and as far away from their wives, who does have what they truly need.

  • I have degenerating disk and get my nerves burnt twice a year. My understanding is the facet joints are moving causing arthritis and pain. Surgery doesn’t seem to be an option. Is there any exercise to help this condition?

  • Nice quick ab workout. The only thing I would have liked added was a sound at the end of each 30 second interval, but good otherwise.

  • You guys are great. I’ve been learning so much. I feel my back grinding with almost every motion but no pain. My low back, even my legs hurt when standing (especially when doing dishes). X-rays showed beginning/moderate stages of arthritis. Doctor said not to be too concerned and do back exercises, so your videos help a lot. My insurance won’t pay for PT so I’m doing it myself. I have to exercise anyway. Bought some bands, some weights and also started biking almost every day. Thanks guys for sharing your knowledge! ��

  • Thank you so much, I’m 20 years I tend to put more weight on my right leg I think one leg is pulling more than the other and at the end of the day it tends to swell a bit can you help me plz, what exercise can I do and how can I fix it?

  • Please make a video on mobility exercises to do. I was bodybuilding & ended up with 4 misaligned vertebrates in my lower lumbar, two shoulder issues (still havent diagnosed, guessing its rotator cuff issues or impingement) & some mild knee issues. Warming up & mobility exercises have been things I really need to look into. Hoping i can get some suggestions from the best! (By bob & brad ofc). Thank you guys for the videos

  • Question Mike, do you stay in this kind of shape all year long or do you allow your abs to disappear in the winter/bulking/off season? Thank you.

  • Olá, bom dia!
    Gostaria de sugerir aqui postagem de mais vídeos com aulas completas pois, como já visualizei o programa é incentivado/orientado a procurar uma academia próxima que oferte a aula porém, a academia mais próxima que oferta esta modalidade está em um raio com de 260 km de distância (aproximado).
    E também (infelizmente) não tenho formação em educação física.
    Por favor, postem mais vídeos longos! ����������
    Estou fazendo reeducação alimentar e com as aulas (vídeos de aulas completas aqui no YouTube) já eliminei muito peso e ganhei massa magra.
    Por favor, lembrem de nós que temos essa limitação! ��

  • Nice. Always looking for variation in core exercise and routine. It seems that one could modify some of these a bit to increase intensity for a more intense workout. ��

  • Brad, whenever you say “in our opinion of course Bob” Bob just ignores you like an asshole. Do you not know it is up to you to refuse to be disrespected? Stop saying that dialogue. Even though you may be right.

  • Thank you so much for this video. Will be following these exercises tonight at the gym. May i also say, you look a lot like you could be a stunt double for Henri Cavill ahah

  • Hii, I enjoy challenging myself, please upload more videos on short workout abs and also videos on strength training for woman over 40, please. You guys are Amazing and this channel is very inspirational for me personally self-improvement Thank you so much:)

  • When i start watching you i feel like its very easy but when i start to try its very hard but i really like what your doing tnx a lot…

  • hey Mike, you should have been Captain Americas body double in the movies… or Henry Cavill in Superman….you look exactly like those boys..

  • I have had scoliosis spinal fusion (with metal implants) from T6-T12. Can I still do all of these? I would really appreciate your advice!!

  • 10:34 when doing the bird dog the whole point is to not rotate like that!.I’m sorry but some of these stretches are outdated and proven ineffective for a lot of conditions..

  • I’ve had back surgery. I herniated a disc 10yrs ago(L7 S1)
    The only time I think about doing stretches is when I’m in pain.
    I’m going to take a screen shot of Bob and Brad for the wallpaper on my phone to remind myself to do these stretches everyday.

  • Lo máximo tus entrenamientos son bien intensos pero con buenos resultados,he logrado bajar 8 kilos y me ciento muy bien y sigo para adelanté.. ����

  • Espectacular pero me gustaria que hubiese traduccion pues soy de venezuela y solo sigo los movimientos pero no les entiendo nada. gracias.

  • Great content!
    I invite you all to check out and subscribe to my channel

  • please remember to show the modification when switching to a new move. don’t just focus on the person to the right doing the advanced version. am i supposed to miss half of the move just because i don’t know what to do?

  • Adorooo você, me età ajudando muito nesse período tão difícil pra nós que vivemos aqui na Itália ����, já fazia ginástica em casa, mas depois de te conhecer adoro mais ainda!!!Beijos da Itália ���� ��������������������������������������������

  • Fiz os exercícios de 7 minutos para perna, braço, bumbum e abdômen! Parece que malhei numa aula demais! Repetirei sempre. Estou feliz por postarem esses exercício de 7 minutos com os professores maravilhosos!!!!!!

  • Dear bob and brad, A reckless driver ran into me while I sat at red light knocking my Huge car back over 70 feet. My life was spared but my left knee impacted the dash. 4.5 years later I suffer w chronic and mostly acute patelofemoral pain because the kneecap is now loose and like sandpaper under the kneecap My life is terrible now. I cant hardly even walk a mile or two over the course of the day. Its been a long v slow road w little improvement and the kneecap is never gonna be like it was. I’m doing physical therapy exercises w BFR. It has helped a little. Can you think of anything to help. Linda

  • thank u si much.. u r great!.. i almost gave up but the way u speak throughout the video makes me push my self to the limits ������

  • What I like about all your videos, you show up what to do and what to avoid doing. And you show us common mistakes people do. I strictly follow all your videos on how to get things done. Thank you ❤️ ��

  • Thank you so much for these! I’m 71 and never really did much exercising. Guess I thought I’d never get old! LOL! I just got back from my part time janitor job and my lower back was really aching even when I got in bed so thought to check out your video I had noticed earlier. I got on the floor (thank God I can still get down there!) and I did all of the exercises you demonstrated. I felt better already while I was doing them! Thank you soooo much!! I’m going to do them again in the morning. God bless you!

  • Following a disc herniation and discovery of dessication in discs and a little spinal stenosis in my early 20s, i was prescribed many easy core exercises such as those shown here. I also did planks and wall squats etc etc. None of that helped and constant sciatica made it impossible to carry a school bag with more than a couple of books for 2 or 3 years.

    Many doctors and therapists later, i found an ortho who *prescribed single leg rows and single leg dead lifts*. Once i reached a mere 15 lbs per dumbbell, my sciatica and pain disappeared completely. I hated weights and maxed out at 20 lbs per hand, and that fixed my bad posture.

    These days i sometimes skip therapy for a few weeks due to social and work committments, and this often makes the sciatica return. All i have to do is rest a couple days, then pick up the weights again for those 2 exercises.

    Bob and brad are great but i hope my experience is informative for somebody who is also frustrated by these easy core exercises as i once was.

    Good luck all!:)

  • Hi Bob and Brad! Thanks for your videos!! Where could I get the table you are using? I have difficulty getting to the floor due to a back and hip injury. Have a great day!!��

  • Sir,does it strengthen the core as well, i am also doing 3 minutes planks work out showed by both of you.Planks and this work out is like my daily routine along with cardiovascular every second day.I got to perform 4 sets of sit ups without out feet being held as i an going to apply for federal police in Australia. In sit up component of physical testing where the most of candidates just fail. I want to pass.

  • I’m going to be honest I’m lazy when it comes to exercising so these small but killer workouts are perfect and once you start to be consistent and maybe repeating the video 1 or 2 more times really helps ya girl out so thank you ��

  • Just did it.
    It is just awesome! How often it should be done?
    Need to perfect the forms though.
    If you have other videos like this, which are also low intensity workout, please do let me know.

  • My core is weak. I never worked it because it didn’t look like I needed it. Now I have back pain and I have to do strengthening exercises. ��

  • AUDIO ISSUE: Hate your headsets. Horrible sound and also distracting to look at. Awful. Why did you decide on this. Tinny and you sound like you are shouting, awful sound might not watch any more…please consider not using.

  • Did anybody try these workouts? If so do you see any difference? If so, how long did it take you to see the difference and how much time did you spend doing these exercises and how many reps? Hope a lot of people here have these questions in mind. Thanks in advance.

  • great workout!!! Loved all the “by Zumba” serie:D! and I loved the second song used in this video!! any idea of what song it is??:D

  • Hi coach..great vid..its such a challenging vid..i have to watch the screen to know when to change would be GREAT if you rang a bell or something when its time to do the next gut busting,core strengthening exercise..great job.. thanks again!

  • Where are the planks?!!! ���� I’ll add them to this work. I also want to add. Guys, anyone afraid of the ball crunch can substitute with a dumbbell. But the ball crunch also activates muscle balance.

  • Loaded plank
    Gymnast ring layouts
    Barbell rollout
    Barbell situps
    Plate layoutfeet on sliders
    Barbell climb
    90 degree toes to bar
    L sit pullup
    Med ball wheelbarrows

  • i find the cable crunch for abs is nice and all but I always get exhausted in my lower arms and grip strength, I cant like hold the weight and it starts burning in my lower arms more then my abs lol

    fucks wrong with me xD

  • Omg! I felt it! I felt it! Usually I do lots of exercises for my abs, but unfortunately not all of them give me heat, but yours…. that’s fire, and the music, and just atmosphere with your video, that’s so cool! Thank you so much! NOW I AM ABOUT TO DO IT EVERYDAY!����������������⭐️⭐️⭐️����������������

  • Hi I have muscular leg and I want thin legs so any exercise that I need to avoid generally I use to run on treadmill for long time

  • Hola que intenso �� tu ejercisio exelente cortos pero muy efectivos muchas gracias por compartir sus videos…….. Solo que podrían subir más seguido rutinas muchas gracias!!!

  • Great video, always learning something new: the core muscles wrap all the way around front and back. Ever think of commercializing a long video, advocating your health care and stretching? You’re in great shape: talk the talk and walk the walk!!

  • Visit website called Next Level Diet and get complete guide for your transformation. I got personalized meal plan for 28 days which contains ONLY food that I have chosen. They provided me with complete DIET PLAN for 30 days with TRAINING PLAN included and I finally started seeing results.

  • I have a question mike. How much protein to i need to consume each day for building muscle and how many calories each day i have to consume?

  • Love you guys! Greets from Moscow, Russia!
    You keep it simple, easy to understand, very hard to do it wrong…
    With all modern “rehab-kisenio-myofascial-3d-4d-flow” shit fitness trends, where everyone says that you always have to think about your body as a whole(what is true of cause) people really forget, that you also have to do exercises right, understand what you do and that you have to do it consistently!
    Everything works! (more or less) Every movement (with proper technique) works for our body!
    You just have to do it on regular basis.
    And you have a higher chance to make the successful routine with simple and proper movements.

  • all those clowns who swear you have to do as many reps as possible to work out yo abs, watch this video. Like any other muscle group, it’s more about the intensity! Clowns doing 100 sit ups with lousy form and wonder why they don’t have visible abs HAHAHAHA
    Btw, lower und upper abs is a myth. They’re connected. You’re always working out all of them. It’s just that most people have too much fat around their waist, which is why their lower abs aren’t visible, and no you don’t necessarily burn stomach fat by working out your abs. Your genetics solely decide where your body is going to burn fat. Muscle and fat are 2 different forms of body tissue, and one can’t transform into the other or vice versa.

  • That third exercise you did is FUCKED. I haven’t tried it yet but even with a fairly robust core I don’t think I’d be able to have such a good form, particularly towards the bottom of the rep. You got so low and managed to remain so straight without popping you bottom out. Definitely will have to give it a go.


  • thaanks Coach Brian and Jillian, i finally did it….30s….each….what a feat….took me about a month to get there..started with 20secs each then progressed. my core feels so much better

  • Thank you for sharing! I have a channel as where I share fitness educational/motivational content. Let’s keep growing! And thanks again for this awesome educational content:)

  • what i have learned from your videos is that no matter what the exercise, the range of motion of any exercise should have the least amount of relaxed muscles. The more the muscles are tensed, the better the pump and growth. Thank you Mike!

  • Wow, literally amazing! I am downloading this video and will be doing it again and again, please let me know how much it will be helpful for me to decrease my belly fat. Currently I’m 77kg and I want to make it 65kg

  • This was a fantastic video. The quality was pristine. The gym, videography and the lighting……AWESOME…., the training session was yet again, another awesome video. Thank you so much for such great quality. The body truly is a fantastic and sculpted piece of physical art and what better way to appreciate it than when well trained ����

  • I like your core workouts but i hope the video has timer sound on it so you can go through the exercise without looking on the video.

  • Exelente Clases con rutinas muy buena… Felicitaciones y espero una clase de 60′. Por favor y en castellano!!!! Para Argentina…. Gracias por la buena onda

  • My lower back is aching just thinking about doing those Russian twist. they’re a killer ab workout but their not good for your lower spine. especially for people that already have existing back problems…. Thank you for the workout though. Although I’d try to repeat 3-6X’s. ������❤️��
    I was wondering though could you do a 10 or 20 minute workout for whole body and glute focused??

  • Would love to see a video on scoliosis. I have had lumbar scoliosis since spring 1994. I was 12 years old when it was diagnosed on x-ray by chiropractor. Had gone to chiropractor for a severe neck problem. Had come home from school one day with head tilted to the right so much that ear almost touched shoulder.

  • Hi guys I am dying of back pain with sciatica pain. Xray showed there are osophytes formation on the lumbar spine resulting from injuries 3 years ago. Which exercise is good for that

  • A good core workout showing some really nice control which is really important to fire up the core muscles. Some of the same exercises that I use in my Pilates classes on my new channel TabithaYoga but in Pilates the movements are slower and we bring in the breath to extend the control and deepen the core workout. ������

  • This one had me at ahhhhh… I paired this one with the 7 minutes session from y’day and made it a 14 minutes workout. I hope they bring more zumba classes ����������