The Most Effective Core Moves to Do at the Gym

 

          

1. Hanging Leg Circles

Grip a pull-up bar with palms parallel, arms extended. (The bar should be high enough to hang from with legs extended, without feet touching the ground.) Engaging core and keeping legs straight, draw a big circle in the air with feet. Be sure to brace your abs tight so your body doesn't swing back and forth. Reverse the circle. One circle in each direction equals 1 rep. Do 8 to 10 reps.
Make it easier: Work up to the pull-up bar by doing the move in a captain's chair first, which will provide more stability.

          

2. Hanging Bicycles

This one may look like you're running in the air, but hey, it works. Grip a pull-up bar with palms parallel, arms extended. Engage core and pull knees up to a 90-degree angle, thighs parallel to the ground. From here, pedal your flexed feet as if riding a bicycle. Repeat as quickly as possible while maintaining control for 30 seconds.

          

3. Hanging Side-to-Side Knees

Grip a pull-up bar. Engage core and lift knees toward the right side of torso, allowing legs to bend naturally. Pull knees as close to right side of chest as possible, then slowly lower back to starting position. Repeat by pulling knees to left side of chest. Completing both the right and left sides counts as 1 rep. Do 8 to 10 reps.
Make it easier: Draw both legs straight up to the center of chest.

Cable Machine

          

4. Cable Isometric Hold

Don't let the cable machine intimidate you—it's easier to use than you think. Stack on a light weight (start with 10 pounds or fewer) and position the carriage so it's even with chest. Stand next to machine, left side facing away from machine. Hold one cable handle with both hands, then take one big step away from the machine. Extend both arms fully at chest-height, come into a comfortable half-squat, and hold the weight steady. Engage abs to hold the handle straight in front of body—don't twist body toward the machine. Aim for perfect posture. Hold for 30 seconds, then switch sides.

      

 

5. Cable Oblique Crunch

Stack a medium weight onto the cable machine and slide the carriage down to setting close to the ground. Standing with your right side perpendicular to the machine, take hold of the cable handle with your right hand. Place left hand behind head. Engage obliques and lean to the left, away from the machine, performing a standing side crunch. Return to starting position. Do 10 to 15 reps, then repeat on the other side.

          

6. Side Plank With Cable Hold

As long as you've mastered a bodyweight side plank, you're good to go on this one. Load a light weight onto the cable machine, slide the carriage down to a low setting, and position yourself a few feet from the machine. Take cable handle in left hand and come into a side plank on right forearm, bracing core and stacking feet. Extend left arm so body forms a T shape. Hold for 30 seconds, then repeat on the other side.

          

7. Overhead Kneeling Cable Hold

Load a light weight onto the cable machine and slide the carriage down to a low setting close to the floor. Start with right side of your body facing the machine, right foot and left knee on the floor. Hold the cable handle in both hands and pull the handle overhead, using hands to hold the cable in place on top of head. The goal is to stay perfectly straight (don't lean toward the machine), with core engaged. Hold for 30 seconds, then repeat on the other side (with left side closer to machine).

Bosu Ball

          

8. Mountain Climbers

Place the Bosu ball bubble side down. Start in a plank position, gripping the edges of the flat side of the ball. Bring right knee in toward left elbow, then left knee in toward right elbow (like mountain climbers). Repeat, running legs to opposite elbows as quickly as possible for 30 seconds.
Make it easier: Run legs straight in toward chest, instead of to opposite elbows.

          

9. C-Sit

Place the Bosu ball flat side down. Sit on the center of the bubble side, knees together and bent, core engaged, back straight, and feet on the ground. Once you have your balance, slowly lift feet off the ground and lean back slightly to keep balanced. Raise arms straight at your sides so body forms a V shape. Hold for 30 seconds.

          

10. Side Crunch

Place the Bosu ball flat side down. Rest right hip on ball, legs extended straight. Place hands behind head with bent elbows. (Place right hand on ground if you need more support.) Crunch up to the left, engaging obliques and using your whole core to help stabilize. Think about bringing left elbow to left hip in order to engage obliques. Do 10 to 12 reps, then repeat on other side.