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 to 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 to 3 sets of 10 to 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 toward 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 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 your 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 the waist. Repeat for all reps and then switch sides.
*Reverse Crunches* Lie on your back with knees bent to 90 degrees and shins parallel to the floor. Contract the abs and lower the feet toward the floor, keeping the knees bent. Rotate the pelvis up and bring the knees back toward the ribcage. Don't let your back arch.	*Plank* Begin on your 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 to 12 reps and then switch sides. Do one set and work up to 2 to 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 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 toward the right knee. Switch sides, bringing the right elbow toward 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 toward 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 toward 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. Push up so that your body is supported by the right arm, feet stacked. Straighten left arm and sweep the left arm down and twist the body, turning it toward the floor while keeping the rest of the body in place.