5 Core Moves for Abs and Back

David Martinez

Holding Wall Squat with Ball Press

Target: Side and front abs

Start: Hold a nonweighted ball (such as an inflatable stability ball) in both hands, at chest level, and stand with back flat against a wall.

Move: Slowly squat until thighs are parallel to the floor. Touch ball against wall over right shoulder, bring it back to center, then touch it to the wall over left shoulder for one rep. Keep back flat against the wall throughout the move, abs pulled toward spine, and knees in line with ankles; do not allow knees to push beyond toes.

Repeat: Perform two sets of 10 to 12 reps with one minute of rest between sets.

David Martinez

Plank with Side Leg Touch

Target: Hips and lower abs

Start: Assume a plank position: forearms and hands on mat, body lifted, holding body weight between arms and toes. Do not lock knees. Keep abs pulled toward spine, shoulders down and back, and head in line with spine. Avoid arching back, lifting butt, or dropping hips to one side.

Move: Lift right leg out to right side, and touch floor with toe. Bring leg back to center, then move left leg out to left side. This equals one rep.

Repeat: Perform two sets of six to eight reps with one minute of rest between sets.

David Martinez

Ball Curl and Twist

Target: Side and front abs

Start: Place a stability ball next to a sturdy object (a wall or bench) you can touch for balance, then lie with your back on the ball, feet flat on the floor. Lower back should be pressed into the ball with navel centered over ball. Hold wall with one hand; place other hand behind head.

Move: Lift leg closest to wall off the ground, keeping knee bent. As you lift, twist upper body toward lifted leg, opposite arm and leg meeting above stomach. Use shoulder muscles to move your arm rather than pulling elbow forward. Lift knee toward chest, not chest to knee.

Repeat: Perform 10 to 12 reps, then reposition and repeat on opposite side. Aim for two sets per side with one minute of rest between sets.

David Martinez

Pluck and Extend

Target: Upper and lower abs and back

Start: Hold a stability ball in both hands, and lie back on a mat with arms extended overhead, legs straight.

Move: (A) Slowly crunch upper and lower abs together by raising arms and legs to meet above stomach. (B) Place ball between feet, then lower arms and legs back toward floor. Keep muscles contracted, allowing arms and legs to slightly touch the floor―if at all. Reverse the move by lifting legs and arms back to center, moving the ball to hands, then extending arms overhead and legs back to floor for one rep.

Repeat: Perform two sets of 10 to 12 reps with one minute of rest between sets.

David Martinez

Lat Roll and Pull

Target: Back and lower abs

Start: (A) Kneel on the ground with a stability ball about 12 inches in front of knees, arms extended in front of body with palms flat on ball.

Move: (B) Slowly roll ball away from body so forearms are on top of the ball while simultaneously lifting knees off the ground to form a modified plank (body weight held between forearms and toes). Contract abs, and do not allow hips to drop or back to arch. Hold for two counts, slowly lower knees to floor, and roll ball back to start position.

Repeat: Perform two sets of 10 to 12 reps with one minute of rest between sets.