8 Core Workouts for Full-Body Fitness

Ball Plank

Get into a plank position with your elbows on the ground and your toes on a medicine ball (any size will do). Keep your back straight and hold the position for 30 seconds, then rest for 30 seconds. Repeat four times. The instability of the ball forces your core to work harder than it would in a traditional plank with your feet on the ground, Plasschaert says.

TWEAK IT
Lift one leg up off the ball, establish your balance and hold the position for 15 seconds, then switch legs.
TORCH IT
Have a friend place a sandbag, dumbbell, or any object with some heft (your kid?) on your butt.

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Build Side-to-Side and Rotational Strength

Surfer Toss

Grab a partner and a six-pound medicine ball, and stand on the flat side of a BOSU Balance Trainer. Twist to the left, and then rotate your torso to toss the ball to a partner on your right. As they toss it back, rotate your torso back to the left as you catch it. Do 10 throws to each side. Solo? Use the wall.

TWEAK IT
Ask your partner for unpredictable throws. Adjusting to various types of tosses will force your core to engage even more.
TORCH IT

Harder throws will develop explosive power.

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Tick Tock

Stand on your right leg with your left foot slightly above the ground. Hold your arms straight above you, palms touching. From the waist, lean to the right (about 45 degrees). Return to center, and then lean to the left. That's one rep. Do 10 to 12 reps on each leg. This move fires up your obliques, or side abdominals, says Stephen Holt, C.S.C.S.

TWEAK IT
Hold a six to eight-pound medicine ball above your head.
TORCH IT
Do the move while standing on a BOSU Balance Trainer.

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