Core & Ab Workout

Granted, finely honed washboard abs look great. But strong abs and a healthy core have so much more value to you beyond how good you look at the beach. Your core protects you from lower back pain and injury and keeps your body aligned and in good posture. It serves as the heart of all your power and strength.

With our core and ab workout, we are going to use some traditional exercises as well as some that may be new to you. Regardless, all of them will isolate teh abs and lower back to give you that rock solid foundation for everything else you do...from lifting the kids to lifting heavy on the job. And don't worry - we'll help you get those washboard abs too.

Directions & Pointers

  • Always stretch and warm up properly before starting each workout. Stretch after each workout as well.
  • Each workout consists of of discreet exercises dedicated to distinct muscle groups. The number of sets and reps are indicated for each exercise.
  • If possible, rest no more than 1 minute per set to maintain an elevated heart rate and maximum results.
  • As a general guideline, this workout routine should be done in about 30 minutes.
  • To minimize plateaus and continue driving results, create muscle confusion by rotating the order in which you do these exercise every week.

Equipment Needed

  • Medicine ball (or dumbbell/weight)
  • Swiss ball

Wood Chop (low to high)

[3 sets, 10-15 reps]

  • STEP 1: While holding a medicine ball firmly with both hands, position your feet shoulder width apart firmly on the ground. Extend you arms straight out so they are positioned in front of your chest.
  • STEP 2: Squat and twist at your core to the left, keeping your arms straight and extended. During this motion, lower the medicine ball to your right knee while pivoting on your left toe.
  • STEP 3: While pushing your hips forward, rotate back up to a standing, erect position. During this motion move the medicine ball from your right knee to a position above your head and to the left remembering to twist at the core and keeping your arms straight and extended. Be sure to pivot on your right toe as you elevate the medicine ball above your head.
  • Step 4: Repeat steps 1-3, this time rotating towards the opposite side.

NOTE: rest 30-60 seconds and then repeat two more times.

Medicine Ball Slam

[3 sets, 10-15 reps]

  • STEP 1: With your feet shoulder width apart and firmly on the ground, hold a medicine ball with both hands, arms extended downward resting at your waist.
  • STEP 2: Swing the medicine ball upwards towards the sky in a vigorous motion, using your momentum to lift yourself up onto your toes.
  • STEP 3: While pausing for a moment with the medicine ball fully extended above your head, in a vigorous motion, with arms extended and straight, throw the medicine ball forcefully to the ground, slightly bending at the waist. Your momentum should force you to slightly rock back onto your heals and finish the movement in a slight squat position. Let the medicine ball bounce and then catch it close to the waist back in the starting position.
  • STEP 4: Repeat.

Rest 30 to 60 seconds and then repeat two more times.

Low Plank

3 sets, 10-15 reps

  • STEP 1: Start by laying on your stomach, positioning your hand palms down firmly on the ground directly under your shoulders.
  • STEP 2: With your legs straight, position your feet shoulder width apart on your toes.
  • STEP 3: Slowly elevate your hips off the ground until they are in line with your shoulders and heels.
  • STEP 4: Maintain back support by contracting your stomach muscles (similar to how you would do an abdominal crunch). Hold this positon 30-60 seconds and then rest.

Rest 30 to 60 seconds and then repeat two more times.

Seated "V"

3 sets, 10-15 reps

  • STEP 1: Sit firm and tall on the ground with your legs straight out in front of you.
  • STEP 2: Slowly lean back lowering your shoulders until you form a 45-degree angle (or "V" shape) between your torso and the ground.
  • STEP 3: While maintaing that position with your upper body from step 2, jeep your legs straight and elevate them off the ground until your body has formed a "V" position. Hold for 30-60 seconds. For beginners, keep knees bent and heels flat on ground. For intermediates, keep knees bent and eleveate heels off the ground.

Rest 30 to 60 seconds and then repeat two more times.

High Plank with Rotation

3 sets, 10-15 reps

  • STEP 1: Starting in a push-up positon with hands directly beneath your shoulders and feet shoulder-width apart. Remember to maintain core stability by keeping hips in line with your shoulders and heels.
  • STEP 2: With both arms straight and hands on the ground, start by moving your right arm to the right side, turning your entire body so that the anterior of your body is facing towards the right.
  • STEP 3: Slowly lower yout right hand and rotate your hips so that you are back to the starting push-up position.
  • STEP 4: Repeat the sequence of steps 1-3 to the left side.

Rest 15 seconds and then repeat two more times.

High Plank on Ball

3 sets, 10-15 reps

  • STEP 1: Postion your hands in a "W" position (with thumbs touching) on Swiss exercise ball. Make sure your hands are positioned under shoulders with elbows locked. At this point, keep your knees on the ground.
  • STEP 2: Place your toes firmly on the ground behind you and push with your legs to lift your knees off the ground. Stop when your hips form a staight line with your shoulders and heels.
  • STEP 3: Hold for 30 to 60 seconds, rest and repeat.


  • Stretch before and after your workout
  • Stop your workout if you feel light headed or can't catch your breath
  • Drink plenty of water during and after your workout
  • Rest at least 24 hours between workouts
  • For optimal results, do this workout 3 times per week


Resistance Wear training vests are an athletic-training aide for people in a doctor-approved fitness regiment. New users should consult with their physician before working out with the equipment. Resistance Wear is not liable or responsible, in any manner, for the safe use of the workout vest or its ancillary products and/or accessories. If you have a heart or other serious medical condition, you should consult a physician prior to using this equipment. Immediately cease exercising if you feel dizzy, faint or short of breath. Use of this equipment in a manner other than prescribed, may result in serious injury.

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