Beginner

Core & Ab Workout: Abs, Obliques & Lower Back

20 min

Bodyweight, optional Ab Wheel

Abs, Obliques, Lower Back, Core Stability

A strong core does more than help your abs look better — it supports better lifting, posture, balance, and lower back health. This routine combines anti-extension, anti-rotation, and flexion-based movements so you train your midsection from every important angle. It is short enough to add after any workout, but effective enough to stand alone.

Exercises

Exercise 1

Dead Bug

Deep Core, Abs, Hip Flexors

3×10 each side Sets × Reps

30s Rest

Press lower back firmly into floor throughout. Move slowly.

Exercise 2

Plank

Abs, Core, Shoulders

3×45s Sets × Reps

30s Rest

Don't let hips sag or pike up. Breathe steadily.

Exercise 3

Crunches

Upper Abs

3×20 Sets × Reps

30s Rest

Lower back stays on floor. Lift with ab muscles, not neck.

Exercise 4

Side Plank

Obliques, Glute Medius, Core

3×30s each side Sets × Reps

30s Rest

Body in straight line. Don't let hips sag toward floor.

Exercise 5

Leg Raises

Lower Abs, Hip Flexors

3×15 Sets × Reps

30s Rest

Hands under lower back for support. Keep legs as straight as possible.

Exercise 6

Russian Twist

Obliques, Abs

3×20 (10 each side) Sets × Reps

30s Rest

Lean back 45°. Twist your torso, not just your arms. Feet off floor = harder.

Exercise 7

Hollow Body Hold

Abs, Deep Core, Hip Flexors

3×20–30s Sets × Reps

30s Rest

Press lower back into floor. Arms extended overhead. Tuck knees if needed.

How to do this workout

Warm up for 5–10 minutes with light cardio and a few dynamic mobility drills for the muscles you are about to train.
Complete the exercises in the order listed so the biggest movements get your best energy and focus.
Respect the listed rest periods, keep technique strict, and stop each set 1–2 reps before form breaks.
Finish with a short cool-down, easy walking, and light stretching for the muscles you just trained.

Frequently asked questions

Will this give me a six-pack?

Core training strengthens and develops the abs muscles. However, visible abs require low body fat — which comes mainly from diet and overall calorie balance.

How often can I train abs?

The core recovers quickly. 3–4 times per week is effective. You can even do this workout on days between other training sessions.

Is this workout good for lower back pain?

Exercises like Dead Bug and Bird-Dog are specifically designed to build core stability and can help with lower back health. If you have acute pain, consult a physician first.