Total Core Toning Workout for Women

This total core toning workout combines cardio and strength exercises to help you build a strong, sculpted midsection. Add these 10 moves to your workout routine to tone your abs, slim your waistline, and banish love handles for good!

Total Core Toning Workout for Women

Description: Repeat this circuit twice, resting for 15 seconds between exercises and 60 seconds between sets.

Equipment: jump rope, dumbbell

Warm Up: Instead of the warm up below, you can start with a yoga flow, a set of dynamic stretches or take a 20-30 minute walk.

Cool Down: To finish your workout, you can opt for this core cool down routine instead of the one below.

WARM UP & COOL DOWN

Total Core Toning Workout Instructions

1. Jump rope: 60 seconds. Jump on the balls of your feet and move the rope only with your wrists.

2. Russian twist: 45 seconds. Lie down with your legs bent, and raise your upper body to create a V shape with your thighs. Twist your torso to the right, and then reverse the motion, twisting it to the left.

3. Standing side bend: 45 seconds. Stand up, holding a dumbbell with both hands, and raise your arms up and above your head. Bend your torso to the right, as far as it feels comfortable, pause, and bend it to the left.

4. Criss cross crunches: 60 seconds. Stand with your hands behind your head, bend your right leg and lift your knee as high as you can. Rotate your torso to the right and bring your right knee to your left elbow. Repeat on the opposite side.

5. Plank bird dog: 45 seconds. Start in a plank position and extend one leg and the opposite arm at the same time. Pause for 2 to 3 seconds, return to the starting position and switch sides.

From the Shop

6. Back extensions: 60 seconds. Lie face down on a mat, with your legs fully extended and your hands supporting your head. Lift your torso up, hold for a count of 2 and return to the starting position.

7. Wall crunches: 45 seconds. Lie on your back and with your legs up the wall. Lift your shoulders off the mat, squeeze the abs and hold for 1 to 2 seconds.

8. Dead bug: 60 seconds. While on your back, extend your arms and legs toward the ceiling. Lower your right leg and extend your left arm behind your head. Switch sides and repeat.

9. Cross crunches: 30 seconds + 30 seconds. Bend your knees, cross your right leg on top of the left knee and support your head with your left hand. Crunch and bring your left elbow across your body and toward the right knee. Repeat for 30 seconds and switch sides.

10. Side plank: 30 seconds + 30 seconds. Lie on your side with your body fully extended. Lift your body off the mat and balance your weight between the forearm and the side of the foot. Keep your body in a straight line and hold for 30 seconds. Change sides and repeat.