The Only 4 Moves You Need For A Strong Core

These crunching (core) exercises are excellent for core 

strength,midline stability, and development of the abs 

and lower back.

1. Swing Ups





Start lying faceup on the floor with the bottoms of your 

feet touching and your knees bent and dropped to the 

side in a "butterfly" position. Extend your arms overhead 

so they are resting on the floor.

Swing your arms up and forward in an arc over and past 

your head, using the momentum to raise your shoulders 

and torso off the floor. 

Keeping your back straight and your elbows extended, 

touch your toes with your fingertips.

Keeping your elbows extended, reverse the motion as 

you lower your torso and shoulders back to the floor.

2. Plank




Start in a facedown position, propped up on your elbows, 

with your elbows aligned directly beneath your shoulders 

and your forearms resting on the floor. Your knees 

should be fully extended and your toes on the floor.

Squeeze your glutes, draw your belly button in toward 

your spine and raise your hips approximately one foot 

above the floor. Your body should be rigid and elevated 

from heels to shoulders. Hold the position as long as 

you can. Lower hips to the ground when you need to rest.

3. Twisters





Start lying faceup on the floor, holding your legs in the air 

perpendicular to the floor, your legs straight, and your 

arms extended outward like wings resting on the floor.

Keeping your shoulders and arms anchored to the floor 

and your legs together, swing your legs over to your left 

side. Touch your left foot to the floor to mark a complete 

repetition.

Keeping your shoulders and arms anchored to the floor 

and your legs together, bring your legs 180 degrees over 

to your right side. Touch your right foot to the floor to 

mark another repetition. 

Return your legs to the starting position.



4. Knees To Elbows





Start lying faceup on the floor with your arms extended 

overhead, hands and heels touching the floor.

In one movement, draw your knees up toward your chest 

and your elbows down toward your hips, crunching 

upward with your torso so your buttocks and shoulders 

lift off the floor. Touch your elbows to your knees.

Extend your legs all the way back downward and your 

arms all the way back overhead. Touch your heels and 

the backs of your hands to the floor, returning to the 

starting position.

From Choose More, Lose More For Life by Chris Powell, courtesy of 

Hachette Books

Photos © Powell Lane Enterprises, LLC, taken by Allison Tyler Jones


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