Iniciante

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.

Exercícios

Exercício 1

Dead Bug

Deep Core, Abs, Hip Flexors

3×10 each side Séries × Rep.

30s Descanso

Press lower back firmly into floor throughout. Move slowly.

Exercício 2

Plank

Abs, Core, Shoulders

3×45s Séries × Rep.

30s Descanso

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

Exercício 3

Crunches

Upper Abs

3×20 Séries × Rep.

30s Descanso

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

Exercício 4

Side Plank

Obliques, Glute Medius, Core

3×30s each side Séries × Rep.

30s Descanso

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

Exercício 5

Leg Raises

Lower Abs, Hip Flexors

3×15 Séries × Rep.

30s Descanso

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

Exercício 6

Russian Twist

Obliques, Abs

3×20 (10 each side) Séries × Rep.

30s Descanso

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

Exercício 7

Hollow Body Hold

Abs, Deep Core, Hip Flexors

3×20–30s Séries × Rep.

30s Descanso

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

Como realizar este treino

Aqueça durante 5 a 10 minutos com cardio leve e alguns exercícios de mobilidade dinâmica para os músculos que vai treinar.
Execute os exercícios na ordem indicada para que os movimentos mais exigentes recebam a sua melhor energia.
Respeite os tempos de descanso, mantenha a técnica rigorosa e pare cada série 1–2 repetições antes de falhar.
Termine com um breve arrefecimento: caminhada suave e alongamentos leves dos músculos treinados.

Perguntas frequentes

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.