September is a season of fresh starts, and just like the "back to school" spirit, it’s the perfect time to get back to fitness basics. Whether you're beginning a new workout journey or resetting your routine, now is the perfect time to #StartAHealthyHabit.

A strong core is the foundation of nearly every movement so let’s dive into some essential ab workouts to help you strengthen your core and get back on track.

Why Does a Strong Core Matter?

When we think “core exercises” we think of getting toned abs, but your core isn’t just about abs. It includes muscles in your lower back, pelvis, hips, and abdomen. This correlation between a strong core and our lower back muscles can be seen on the research done by Wen-Dien Chang and his team. They showcased that a strong core has been linked to reducing back pain. Harvard also shared a study that states strengthening your core improves balance, stability, and posture. These are just a few alternative benefits of a strong core apart from a toned physique.

5 Essential Ab Exercises to Strengthen Your Core

If you're looking for ab exercises at home, these simple but effective moves are a great place to start. They require minimal equipment and help build a solid foundation for your fitness journey.

1. Plank

The plank is one of the most effective strengthening the core exercises for beginners. It works not just your abs but also your shoulders, back, and legs.

How to do it:

• Begin in a push-up position with your forearms on the floor and your body in a straight line.
• Hold the position while engaging your core. Start with 20-30 seconds and increase over time.

Tip: Keep your hips in line with your shoulders and avoid letting them sag or rise too high.

2. Standing Upward Trunk Twist (Core/Abs Focus)

Want to challenge your core and obliques while standing? The Standing Upward Trunk Twist is perfect for targeting those muscles while improving balance and stability. Watch the proper technique here.

How to do it:

• Stand with your feet shoulder-width apart, holding a weight or medicine ball with both hands at hip height.
• Engage your core, and rotate your torso to the right while lifting the weight diagonally across your body toward your left shoulder.
• Return to the starting position, then twist to the left, bringing the weight up toward your right shoulder.
• Alternate sides for 10-12 reps per side.

Tip: Keep your hips stable and focus on twisting from your torso to really activate your core!

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3. Roll to Pike with an Exercise Ball

The Roll to Pike with an exercise ball is a fun and dynamic exercise that engages your entire core, especially your lower abs and hip flexors. Using the ball adds an extra challenge for balance and control.

How to do it:

• Start in a plank position with your shins resting on an exercise ball and your hands directly under your shoulders.
• Engage your core to roll the ball towards your hands by lifting your hips into a pike position, forming an inverted "V" with your body.
• Slowly reverse the motion, rolling the ball back to the starting position with control.
• Repeat for 8-10 reps.

Tip: Keep your movements slow and steady to maintain balance on the ball, and engage your core throughout the exercise. You can view my technique video here.

4. Ball Pass (Core/Abs Focus)

Want to fire up your core and work those abs like never before? The Ball Pass exercise is a killer move that delivers serious results. You can watch my tutorial here.

How to do it:

• Lie flat on your back with a stability ball between your hands, legs extended.
• Engage your core, lift your arms and legs simultaneously, and pass the ball from your hands to your feet.
• Lower both your arms and legs back down without touching the ground.
• Repeat the movement, passing the ball back to your hands.

Tip: Keep your lower back pressed into the floor and your core engaged throughout the exercise for maximum benefit.

5. Russian Twists

Russian twists are perfect for working your obliques and building rotational strength, important for daily movements and athletic performance.

How to do it:

• Sit on the floor with your knees bent and feet slightly lifted.
• Lean back, clasp your hands in front of you, and twist your torso to the right, then left.
• Perform 12-15 reps on each side.

Tip: To increase difficulty, hold a light weight or medicine ball during the exercise.

Try my other go-to exercises for a snatched waist (they don’t require equipment either).

Bringing It All Together

Whether you're just starting out or getting back into the groove, these easy ways to strengthen your core will help you build a solid foundation. Aim to incorporate these ab exercises at home into your routine 2-3 times per week. Consistency is key – focusing on proper form will ensure you get the most out of each workout.

As we embrace the "back to basics" theme this September, let’s commit to mastering these essential ab workouts. They not only strengthen your core but also enhance your overall fitness, helping you move better, feel stronger, and reduce the risk of injury. Ready to get started? Your core will thank you!

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