There is nothing better than finding those go-to exercises you can count on to get results. I asked 5 popular Studio SWEAT Trainers what their favorite core exercises were to get flat abs and a strong core.  They nailed it!   You can add these core carving exercises into your routine to supplement your spin class, run, yoga practice, heck… any other workout, or you can put them all together for one core carving workout as directed at the bottom of this article.      

1. The Power of a Plank!  

Studio SWEAT Trainer Carolyn Erickson says…

Try an Elbow Planks, tapping the foot side to the as wide as you can, alternate sides.

I love this move because it really challenges the core from every angle, including the glutes (the biggest core muscle), which is ALWAYS a good thing. I am not a fan of static exercises, and since the plank itself is a static, adding the limb movement makes it a little bit more fun, and adding a wide step-out recruits more muscle groups, like the adductors and abductors, as well forces you to use more shoulder stabilization.  It’s just awesome.

Here’s how to do it:

This is a popular move in lots of Studio SWEAT onDemand’s library of Ab & Core Exercises so check those out!

2. TRX Pike
Studio SWEAT Trainer Meredith Williamson says…

My favorite exercise for the core is the TRX Pike because it’s so challenging!  You have to start by stabilizing in a high plank position, thus your upper body, core and legs are working.  That alone is tough, but the next step is to lift your hips while keeping your legs straight.  In doing so, you’re not only recruiting multiple abdominal muscles, you’re also firing up the glutes, back, shoulders, legs and hips.  Yowza!

To finish you slowly lower the hips returning to the high plank, and I’ll tell you what, that descent is where the magic really happens.  So it’s important to pay special attention there.  You don’t want to just fall out of the pike.  Control it and enjoy the results.

Here’s how to do it:

Check out some amazing and fun online TRX classes here to use this move and many more that’ll fire up that core and more!

3. The Hollow Man (or Woman) Hold is Bold. 

Studio SWEAT Trainer Brian says…

My absolute favorite is the hollow man hold. Why? Because when done right it fires up the entire core and tests mental toughness.

Proper form means that your legs are off the ground, arms straight and outstretched above your head such that the only things that should be touching is your lower back and hips.  Then you lift with the chest and almost think about bracing for a punch to the gut.  This requires keeping your abs engaged and glutes tight, which as I said, requires tremendous mental focus (especially when the burn starts).

To spice it up I love to do a hollow man hold for an 8 count, followed by an 8 count bicycle, then repeat for 4 full rotations. Flipping from the isolated hollow to the active movement of the bicycle just adds another level of intensity.

Here’s how to do it:

4. Ball Slam to Jam! 

Studio SWEAT Trainer AJ says…

I love slams with a medicine or slam ball. They activate the entire core and they also get the heart rate up so you’re crushing kCals.  They’re also a great tension reliever!  I like to visualize pounding a big whole in the ground; great tension reliever!  They’re also a great alternative to burpees and mountain climbers.  Same idea, just way more fun. ☺

Here’s how to do it:

5. Spin® to Win a Solid Core

Studio SWEAT Trainer Cat Kom says…

Yep, Indoor Cycling not only burns fat so you can see those abs you work so hard for, it’s actually an insane abdominal workout.

When you take a Spinning class your instructor will likely be cueing you on proper riding form, and that includes core engagement and good riding posture.  So, listen up because done right, the abs will be working to stabilize your body and power the other muscles at work during your ride.

Think of it this way, on an indoor bike the frame is solid and it doesn’t bend side to side like a road bike can, right?  Because of that, you have to shift your body weight from side to side instead. So, what happens is you get an upper body rocking motion going on that then helps you keep your leg rhythm.  This movement, whether in or out of the saddle, challenges both the central abdominal muscles and the obliques.

The bottom line is the longer you’ve been Spinning® the stronger and sexier your core will get, and on the flip side, the stronger your core becomes, the more solid rider you’ll become, indoors or out!

Core Carving Workout Do anywhere from 1 to 3 rounds.

1. Wide Step Plank – 5 reps beginning with the right leg.  Rest for 10 seconds. 5 reps beginning with the left leg.
2. TRX Pike – 5 controlled reps.
3. Ball Slams – 15 slams
4. Hollow man hold to Bicycle – 8 count hold followed by 8 bicycles, repeat.
5. Spin for an hour.  Just kidding!  That’s not part of this specific workout, but don’t forget what a good indoor cycling class does for those abs.  Chisel & Burn Baby! Want to see for yourself?

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Get instant access to over 100 amazing Studio SWEAT onDemand Spinning classes that you can take from anywhere you can use an indoor cycling bike now.  You might especially like the Spin Core Classes that include your cardio crush ride, plus 5 to 10 minutes of some of our favorite ab exercises too!