Abs Workout: Obliques and Core

Follow along with Pat Chadwick as he does a 10 minutes abs workout that targets the upper abs, lower abs, obliques, and core. The variety of exercises shown here will not only get you shredded but also will build 6-pack abs. Whether your goal is to get a lean around your midsection or have sculpted 6-pack abs, this workout will help you to achieve it.

This ab routine requires no equipment and it can be done in the comfort of your own home. This is a hardcore routine, no joke, and it’s 100% suitable for men and women. There are 16 exercises in 20 sequences that you will go through, with work time being allocated to 30 seconds per exercise. No rest in between exercises, but if you need to, do take it! Just don’t quit!

Core strength is an important prerequisite for many sports such as track and field, soccer, and climbing, along with everyday activities such as sitting, standing, walking in an upright position. According to research, having a solid core strength will safeguard spine stability for force generation and injury prevention.

What Muscles are Worked by this Ab Workout?

This workout targets the entire core region, which includes the rectus abdominis, internal and external obliques, transverse abdominis, as well as secondary muscles which include the hip flexors, and anterior deltoids.

What Level is this Ab Workout?

This ab workout is for all fitness levels, and the great thing about this is that you can go at your own pace! Try your best to complete each exercise with the best form you possibly can as this helps develop core strength and stability. When you revisit this workout, you can try to beat the number reps completed.

Lying Knee Raises

This exercise targets the lower abs, which for many, is a stubborn region that is the hardest to develop. You can find out more about lying knee raises and its variation in the lying leg raises turorial. To perform this, you will:

1. Start by lying on your back with your legs together and toes pointed. Place the palms of your hands underneath your butt, and engage your glutes and core to push the lower back flat into the ground.
2. Lift your feet 2-3 inches off the ground, followed by drawing your knees in towards your chest. Keep your legs together and core tight. 
3. Extend your legs to the starting position.
4. Repeat this for 30 seconds.

Flutter Kicks

Flutter kicks are great for targeting your lower abs and hip flexors. You can shred belly fat along with emulating a swimmer’s leg movement. Learn more about flutter kicks and its variations in the flutter kicks tutorial. To perform this, you will:

1. Lie on your back with your legs together, toes pointed and feet lifted 2-3 inches off the ground. Place your palms underneath your butt, and brace your core, and glutes to push the lower back flat into the ground. 
2. Keeping your toes pointed, you will raise one leg 2-3 inches above the other, followed by switching position with your other leg to create a flutter motion.
3. Repeat this for 30 seconds.

Sit-Ups

The sit-up is a classic core exercise that strengthens your abdominal muscles especially your upper abs. To perform this, you will:

1. Lie on the floor with legs together and knees slightly bent. Your elbows are bent and your hands lightly touch your temple or your ears. 
2. Contract your core as you lift your upper body towards your knees. Keep your hands on your temple and your feet together. 
3. Slowly return to the starting position.
4. Repeat this for 30 seconds.

Russian Twists

The Russian twist is an easy core exercise that targets the obliques via repetitive twist motion. You can also perform this with weights to target the shoulders. You can find out more about the Russian twists and it’s variations in the Russian twists tutorial. To perform this, you will:

1. Sit on the floor with your legs together and your knees slightly bent. Lean back slightly so that your torso is approximately at a 45 degrees angle. Lift up your feet 2-3 inches off the ground. You should form a V-shape between your torso and thighs.
2. Clasp both hands together by interlacing your fingers at the center of your midsection. Keep your core tight.
3. Use your core to twist your torso to the right, followed by returning to the center, and then to the left.
4. Repeat this for 30 seconds.

Lying Knee Raises

This exercise targets the lower abs, which for many, is a stubborn region that is the hardest to develop. To perform this, you will:

1. Start by lying on your back with your legs together and toes pointed. Place the palms of your hands underneath your butt, and engage your glutes and core to push the lower back flat into the ground.
2. Lift your feet 2-3 inches off the ground, followed by drawing your knees in towards your chest. Keep your legs together and core tight. 
3. Extend your legs to the starting position.
4. Repeat this for 30 seconds.

Side Plank (30 seconds on each side)

The side plank is a unilateral core exercise that works on one side of the body at a single time. It predominantly targets the obliques. We have covered 6 different plank variations which can be found in the plank tutorial. To perform this, you will:

1. Begin by lying on your side, on your forearm with your feet together, shoulders stacked directly on top of your elbow. Engage your core to raise your hips off the ground until your body is in a straight line. 
2. Hold this position without letting your hip sink into the ground.
3. Hold this for 30 seconds on each side.

Elbow Plank

The elbow plank is a simple, static core exercise that builds up your core strength and stability. Learn more about the plank in further detail in the plank tutorial. To perform this, you will:

1. Start by resting on your forearms, and knees, with your shoulders being stacked directly on top of your elbows. Your hands are flat on the ground.
2. Engage your core and extend your legs to raise your hips up. Your body should be in a straight line. Do not sag your hips
3. Hold this position for 30 seconds.

Bicycle Crunches

This is an effective core exercise that targets the upper abs, middle abs, lower abs, and obliques. It is a great exercise for activating the entire midsection. To perform this, you will:

1. Begin by lying flat on the ground with your lower back pressed into the floor. Your feet are together and are fully extended, with your elbows bent and fingers interlaced behind your head. 
2. Engage your core as you draw your right knee in towards your chest, keeping your left leg straight, whilst simultaneously twisting your torso to the right so that your left elbow touches your right knee. This is one rep.
3. Return to the starting position and repeat on the opposite side. 
4. Repeat this movement for 30 seconds.

Shoulder Taps

Shoulder taps are a plank variation that has a dynamic element to them, rather than being static like the traditional plank. This will work on your arms, shoulders, and core. To perform this, you will:

1. Start in a push-up position by placing your hands on the floor shoulder-width apart. Your shoulders are stacked directly on top of your wrists, your legs are straight, and your feet are together. Engage your core and glutes to ensure a straight line from head to feet.
2. Lift your right palm to tap on your left shoulder, followed by returning that palm back to the starting position. 
3. Repeat this on the opposite and perform an alternating motion between both arms.
4. Do this movement for 30 seconds.

Cross Punches

This is a variation of the Russian twist as it primarily targets the obliques, and requires the same movement path. To perform this you will:

1. Sit on the floor with your legs together and your knees slightly bent. Lean back slightly so that your torso is approximately at a 45 degrees angle. Lift up your feet 2-3 inches off the ground. You should form a V-shape between your torso and thighs.
2. Form a knuckle with your hands by your sides. Throw a soft punch across your body by extending your right arm whilst simultaneously twisting your torso to the right. 
3. Return to the starting position and do this on the left side.
4. Repeat this twisting motion for 30 seconds.

Oblique V-Ups

This is an oblique killer exercise that strengthens your midsection. You can learn about the oblique V-Ups and its variations in this v-ups tutorial. To perform this, you will:

1. Lie on your right side with your legs extended and feet stacked on top of each other. Your right arm is extended in front of you with palms facing the floor, and your left fingers are behind your ear.
2. Lift both legs towards the sky as your crunch and draw your left elbow towards your right knee. This will form a “V-shape” between your torso and legs.
3. Perform this movement for 15 seconds on each side.

Plank Crunch & Twist

This is a dynamic plank variation that targets the lower abs, obliques, and shoulders.  To perform this, you will:

1. Get into the elbow plank position. 
2. Keeping your core tight, you will draw your right knee in towards your chest, followed by twisting your torso to the right. Return back to the starting position.
3. Repeat on the left side.
4. Perform this alternating movement for 30 seconds.

Plank Crunches

The plank crunch works on your lower and upper core, along with your shoulders. This exercise will leave your midsection sore, especially if you perform it after the plank crunch and twist. To perform this, you will:

1. Get into the elbow plank position. 
2. Keeping your core engaged and your legs straight, you will push your hips back so that your elbows are in an overhead position. This should form a V-shape between your torso and legs.
3. Repeat this movement for 30 seconds.

Hand Walks

The hand walk is a great beginner warm-up/recovery exercise that targets your shoulders and core. This exercise will act as an active recovery for your core. To perform this, you will:

1. Stand tall with your feet hip-width apart and hands arms by your side.
2. Slowly reach your hands down towards the ground, bending your knees slightly.
3. Walk your hands forward to transition into a push-up position with your body being in a rigid, and straight line. Pause for a second.
4. Walk your hands back to your feet to return to the starting position.
5. Repeat this movement for 30 seconds.

Lying Ab Circles

This is an intense lower ab exercise that builds your core strength and improves your posture, and mobility. To perform this, you will: 

1. Start by lying flat on the ground with your lower back pressed into the floor. Your feet are together and are fully extended. Place your palms underneath your but.
2. Lift your feet up 2-3 inches off the ground, point your toes, followed by drawing circle shapes with feet in a clockwise motion.
3. Repeat this movement for 15 seconds rotating clockwise, followed by 15 seconds rotating anti-clockwise.

Sit-Ups

The sit-up is a classic core exercise that strengthens your abdominal muscles especially your upper abs. To perform this, you will:

1. Lie on the floor with legs together and knees slightly bent. Your elbows are bent and your hands lightly touch your temple or your ears. 
2. Contract your core as you lift your upper body towards your knees. Keep your hands on your temple and your feet together. 
3. Slowly return to the starting position.
4. Repeat this for 30 seconds.

Scissor Kicks

This exercise is a variation of the flutter kicks, which also target the lower abs. The only difference is that you will switch your legs sideways rather than up and down. To perform this, you will:

1. Start by lying on your back with your lower back pressed into the ground. Your legs are fully extended, and your feet are together. Place your hands underneath your butt. 
2. Keeping your core tight, you will raise your legs 2-3 inches above the ground. Begin the “scissoring” motion by crossing your legs sideways back and forth. 
3. Repeat this motion for 30 seconds.

Rolling Plank

Lastly, we have the rolling plank which also belongs to the plank family. This exercise will test your trunk stability with the emphasis being placed on the obliques. It creates a lot of instability in the midsection which forces you to contract your core. To perform this, you will:

1. Begin in an elbow plank position. Your core is tight, your glutes are engaged, and your body is in a straight line. 
2. Roll your torso to the right until the right hip touches the ground. Keep your core tight.
3. Return to the starting position and repeat this on the opposite side.
4. Repeat this movement for 30 seconds.

Thank you for following along with one of our's training routines today! Wanna know more? Check out our follow-along chest and triceps routine. This will develop the strength and endurance of your upper body muscles, and it can be done in the comfort of your own home. So what are you waiting for? Let's make those gains today!

About the Author

My name is Pat Chadwick, I am a calisthenics coach with over 4 years of experience in helping people from all backgrounds to achieve their calisthenics goals. My goal is to become the number one calisthenics coach in the world as it is my passion to help people change their lives through inspiring bodyweight movements. I believe everyone deserves the right to feel good about their health, body, and be delighted inside and out.