A strong core helps with posture, balance and nearly every other kind of training. This ab workout wheel picks from fifteen floor-based core moves, including planks, dead bugs, V-ups and heel taps, each with a rep count or hold time. No-repeat mode works through every exercise before anything comes up a second time, so all parts of the core get some attention.
When to use it
Tack a five minute core finisher onto the end of a run or strength session by spinning five times on a mat.
Beginners who do not know where to start can follow the wheel instead of searching for routines, and simply skip moves that feel too advanced for now.
Friends doing a thirty day core challenge can share the same wheel link so everyone gets a surprise move each day.
Ideas
- A plank ladder night where you spin only among the plank and hold variations and add five seconds each round.
- A slow tempo session where every rep takes three seconds down and three seconds up.
- A bedtime core routine of three gentle moves such as dead bugs, bird dogs and glute-friendly heel taps.
Variations
- Roll the dice to decide how many rounds of each move to do, which makes every session a little different.
- Remove V-ups and leg raises for a back-friendly version, and write Dead bugs*2 so dead bugs tend to come up early in each round.
- Use remove-the-winner mode for a fixed circuit where each exercise is done once and the session ends when the wheel is empty.
Tips
- Warm up first with cat-cow movements or a short walk so your back is ready to work.
- Keep your lower back pressed gently toward the floor during crunches and leg raises, and breathe out on the effort.
- Stop if you feel pain in your back or neck, and talk to a doctor before starting if you are pregnant, recovering from surgery or have a health condition.
- Quality beats speed. Ten slow, controlled reps do more than twenty rushed ones.
Make it yours
Change any entry, weight or color above, or open a copy of this wheel to edit and share as your own. This page always keeps its original entries.