Ab and Core Progression

This Ab and Core Progression Workout shows some examples of how to progress from beginner exercises to moves that are a little more advanced. You'll know you're ready to move on to the next progression once you've mastered the move and can easily perform 2-3 sets of up to 16 reps with perfect form. To use this progression as a workout you can either do each exercise listed under the various fitness levels (e.g., all exercises under the Beginner column), doing them either one after the other circuit-style (for up to 16 reps) or one at a time for 1-3 sets of 10-16 reps. You can also pick and choose exercises from different columns (e.g., ball crunches, bicycle, plank, etc.). Use good form and see your doctor if you have any injuries or medical conditions.

Beginner	Intermediate	Advanced
Crunches Lie down with hands crossed over the chest or behind the head and feet on the floor, knees bent. Contract the abs and lift the head and shoulders off the floor, bringing the rib cage towards the lower belly. Lower slowly back to start and repeat.	Ball Crunches Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest. Contract your abs to lift your the torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable..	All Around Crunches Begin with body straight over the ball, weight extended behind you (not shown). Contract the abs to lift and bring the weight over the head, crunching up and twisting to the right, contracting the right side of waist. Repeat for all reps and then switch sides.
Reverse Crunches Lie on your back with knees bent to 90 degrees, shins parallel to the floor. Contract the abs and lower the feet towards the floor, keeping the knees bent. Rotating the pelvis up and bring the knees back towards the ribcage. Don't let your back arch.	Plank Begin on the forearms and knees and then lift up until you're on your elbows and toes, back flat, in a straight line from head to heels. Tilt your pelvis and contract your abs to prevent your rear end from sticking up in the air. Hold for as long as you can with perfect form.	Ball Squeeze & Lift Lie on right side with ball between shins, squeezing it to hold it in place. Keep hips stacked and abs tight to stabilize your body. Squeeze inner thighs and contract the waist and hip muscles to lift the ball in the air. Lower and repeat for 10-12 reps and then switch sides. Do 1 set and work up to 2-3 sets over time.
Ball Crunches Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest. Contract your abs to lift your the torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable..	Bicycle Lie on the floor with knees bent and hand behind the head. Lift the shoulder blades off the ground and straighten left leg out while bringing the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a 'pedaling' motion.	Plank with Ab-roll Start in plank (push up) position with stomach in and back flat (don't 'sag' in the middle). Roll the ball towards you with your feet, tightening the abs into a crunch. For a challenge, bring the ball into a pike, keeping legs straight.
Oblique Crossover Crunches Lie on your back and cross the left foot over the right knee. Lift the shoulder blades off the floor and twist to the left, bringing the right shoulder towards the left knee. Lower back down and repeat for all reps before switching sides.	Medicine Ball Crunches Lie on your back with knees bent, medicine ball between the knees. Squeeze inner thighs to hold ball in place. Put hands behind head (cradle your head gently) and lift shoulders and hips off the ground in a crunch. Lower and repeat.	Side Plank with Oblique Twist Begin by lying on your side and push up so that your body is supported by right arm, feet stacked. Straighten left arm and sweep the left arm down and twist the body, turning it towards the floor while keeping the rest of the body in place.