When I walked into my CrossFit box for the first time [1], I was so inspired by all the female athletes. Their strength, speed, determination, and all-around badassery made me want to commit right then and there [2]. I loved that their bodies were muscular [3], which totally shattered the image of the thin body I was brought up to strive for. These women were lean and strong as hell, and their abs were totally sculpted.
Of course, the full-body barbell moves like thrusters, overhead squats [4], and deadlifts work the core, as well as wall balls [5], sprinting, rope climbs, battle ropes [6], and pull-ups, but there are also tons of bodyweight moves that target the abs, too. After three years of CrossFit [7], my core is stronger than ever, and these are the bodyweight moves I swear by.
Superman to Hollow Hold
Why I do it: A classic ab-strengthening gymnastics move, hollow hold is the position you need when hanging from the bar to do toes to bar or kipping pull-ups [9]. Switching from hollow hold to Superman works the entire core, and it doesn't take much time to do it!
- Begin on the floor on your belly, and raise your arms and legs into the Superman Hold [10]. Hold here for a solid three seconds, actively engaging the glutes and hamstrings.
- Without using your hands or feet for help, roll to the right side and onto your back, coming into a Hollow Hold. Make sure you're actively pressing your lower back into the floor and drawing your belly button into your spine. Keep your arms and legs as low to the ground as possible while still keeping your lower back pressed into the mat. Hold for three seconds.
- Roll to the right, coming back into Superman Hold for three seconds.
- Roll to the left, holding Hollow Hold for three seconds.
- This counts as one rep.
Diamond Sit-Up
Why I do it: Also known as AbMat sit-ups [11], we usually place an AbMat cushion [12] under our lower back when doing this move. It works the upper, middle, and lower abs, and is a great way to strengthen the abs when learning toes to bar.
- Lie on your back, and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees out wide. Extend your arms overhead.
- Inhale to curl your torso up, and tap the floor in front of your feet to stretch your glutes a bit.
- Slowly lower back to the starting position.
- This counts as one rep.
Straight-Leg Sit-Up
Why I do it: This is one of my favourite ab moves because it's so hard! Sometimes I do this holding a dumbbell or medicine ball, but doing it as a bodyweight move is intense enough.
- Begin on your back, with your legs straight and arms raised toward the ceiling.
- Roll up to sitting, focusing on the abs rounding the back. Roll back down to the mat slowly, one vertebra at a time.
- This completes one rep.
Hip Raise With Leg Extension
Why I do it: This exercise targets the lower abs and makes me able to hold hollow holds longer.
- Lie on your back. Rest your hands by your sides, palms facing down, or place your hands underneath your butt for a little leverage.
- Extend both legs out so they are a few inches above the ground. Draw your lower abs in, pressing your lower back into the floor.
- In one fluid motion, bend your knees into your chest, press your hips up as high as you can, lower your hips to the floor, and extend your legs straight out.
- This completes one rep.
V Crunch
Why I do it: Doing this straight-leg crunch works my abs, which makes rope climbs and sprinting easier. It's also a fun challenge to try to keep my legs straight.
- Lie on your back, and lift your legs and arms up, so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
- Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and lower back pressed into the mat.
- Repeat the crunch motion to complete one rep.
Burpees
Why I do it: In CrossFit, we do burpees [13]! I can always count on this full-body move to get my heart rate up and to warm up my muscles, and concentrating on jumping my feet together in a fluid motion makes it even more core-focussed.
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to a plank.
- Jump the feet forward to the hands, and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
Mountain Climbers
Why I do it: I love how this exercise can target my upper body and my abs in less than one minute.
- Start in a traditional plank — shoulders over hands and weight in your toes.
- With your core engaged, bring your right knee forward under your chest, with your toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward. This counts as one rep.
- Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
Seated Russian Twist
Why I do it: This is a great move to strengthen my obliques and keep my spine supple. Sometimes I intensify this move by holding a medicine ball or one dumbbell [14].
- Sit on the ground with your knees bent and your heels about a foot from your butt.
- Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don't let it curve.
- Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
- Pull your navel to your spine, and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through centre, and rotate to the right. This completes one rep.
Plank
Why I do it: We often hold a plank in class for 30 to 60 seconds, and it's not only a great way to strengthen the core and upper body and increase flexibility in the wrists (perfect for barbell work), but I also love the mental challenge — 60 seconds is a long time!
- Balance on your hands and toes with your body in one straight line, hands underneath your shoulders and feet hip-width distance apart.
- To make this move even more challenging, elevate your feet onto a step, bench, block, or ball.
- Hold for as long as you can with correct form.
Plank With Shoulder Tap
Why I do it: This is an exercise I do to strengthen my core and upper body, and as a way to practice handstand walking.
- In a plank, alternate bringing your hand to the opposite shoulder without allowing your torso to twist.
Side Plank
Why I do it: Just as physically and mentally challenging as regular plank is, so is side plank. I can feel my arms shaking and my obliques working.
- Balance on your right hand and the outside edge of your right foot, with your body in one straight line. To modify, stagger your feet and bring your top leg forward.
- Hold for 30 seconds on each side to complete one rep.
Elbow Plank With Hip Dips
Why I do it: This plank variation is actually more challenging for me than regular plank, which is why I do it. The more planks, the better! And adding hip dips targets my obliques.
- From an elbow plank position, slowly rotate the spine to lower your right hip to just above the floor. Come back to elbow plank.
- Now lower your left hip toward the floor.
- This counts as one rep.