Celebrity trainer Gunnar Peterson [1] — yup, the one who trains the Kardashians, Kate Beckinsale [2], and the Los Angeles Lakers — wants to help you improve your core workout and make it as effective as possible.
"Your core wraps around your entire body and supports you," Gunnar told POPSUGAR. He explained that when it comes to strengthening the core [3], most people solely focus on the rectus abdominis (commonly referred to as the six-pack) instead of the entire core (internal obliques, external obliques, transverse abdominis [4], and rectus abdominis).
"When it comes to abs...there's a ton of work done in flexion and maybe at the most in extenstion," he said. According to Gunnar, this is "great" but not comprehensive. To completely work your core, Gunnar created this workout exclusivey for POPSUGAR while promoting his partnership with MitoQ [6]. It's five moves, can be done anywhere, and will work your lower back, the top of your glutes and thighs, and obliques; what Gunnar constitutes as a complete core workout.
How to Do the "Around the World" Ab Workout
- Toe touch: 20 reps
- Side plank with hip dip (right side): 10 reps
- Superman: 10 reps
- Side plank with hip dip (left side): 10 reps
- Plank (optional): 30, 45, or 60 seconds
Toe Touch
- Lie on your back on the floor, raising your arms and legs to a 90-degree angle. Lift your head and shoulder blades off the floor as you reach your fingers toward your toes.
- Pull your abs to your spine as you lift your pelvis an inch off the ground, bringing your toes toward your fingers. This is a small, concentrated movement. Then lower your pelvis to complete the rep.
- Do 20 reps.
Side Plank With Hip Dip (Right Side)
- Begin in a side elbow plank on your right side with your heels stacked.
- Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor. Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.
- Complete 10 reps.
Superman
- Lie face down on your stomach with 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 arches and arms and legs lift several inches off the floor.
- Hold for two to five seconds and lower back down to complete one.
- Do 10 reps.
Side Plank With Hip Dip (Left Side)
- Flip over so you're in a side elbow plank on your left side with your heels stacked.
- Inhale and lower your pelvis to the floor, so your left hip hovers just off the floor. Exhale and press up through your left waist to lift your pelvis and return to side plank. Pull your left shoulder blade down your back to stabilize your shoulder.
- Complete 10 reps.
Elbow Plank
This is a killer move for your core, legs, and upper body. When holding elbow plank, be sure your shoulders are stacked over your elbows and your body is in one straight line.
- Start on the floor, resting on your forearms and knees.
- Step your feet out one at a time, coming into a plank position.
- Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
- Hold 30 seconds, and work your way up to one minute as you get stronger.