Abs—especially when you’re out on the beach—can be pretty visible muscles, so I’m often asked about my favorite core moves. But the core is much more than your stomach area: It’s the group of muscles spanning from your shoulders to your hips. And when you exercise and strengthen the core, you create a foundation that can help you move better and generally lead a better life.
That said, traditional abs moves like crunches might help tone your tummy, but they won’t necessarily strengthen your core. Crunches work your body in a limited range of motion, and only focus on a small area. My belief is the more you move functionally—meaning, as you would naturally in everyday activities—and treat your body as a whole unit, training becomes more effective, and can help you perform better at any sport—not to mention prevent injuries.
Back to my favorite core moves: Crunches? Lower-leg lifts? Nope. Here are the three I love:
Build a Stronger Core with Gabby’s 3 Favorite Moves
1. Kettlebell Snap
Stand holding a lightweight kettlebell (so that it allows you to swing without too much challenge), with your feet hip-distance apart, and palms facing your body. Your chest should be up, with your shoulders down.
Keeping your arms extended yet loose, pull your abs in toward your spine, and soften your knees (so they’re not hyperextended).
Keeping your weight in your heels, hinge from your hips to lower your rear back and toward the floor. Next, push down through your heels and press your hips up and forward—while swinging the weight up toward chest height.
As the kettlebell comes down, sink down again with your weight in your heels, letting the kettlebell come down between your legs before snapping it up again for another rep. Repeat for 5 to 15 reps, depending on your fitness level.
2. Forward and Back Lunges
Forward: Stand with feet hip-distance, and with your chest up and abs pulled in, step forward with your right foot, lowering your body until your right thigh becomes parallel with the ground. Push through your right foot and bring it back to start. Repeat with the left side, and alternate for 10 to 20 total reps.
Back: Stand with feet hip-distance, and with your chest up and abs pulled in, step your right foot back, lowering your body until your LEFT thigh becomes parallel to the ground. Keeping your chest up, push up through your left foot to bring your right foot back to start. Alternate sides for 10 to 20 reps.
3. Wood Chops
Hold a lightweight dumbbell or medicine ball with both hands, and stand with feet slightly wider than hip distance. Pull your abs in toward your spine, and squat—while simultaneously bringing the weight down toward your left foot. Next, rise up and bring the weight up across your body, and up over your right shoulder, allowing your body to twist, and your your left foot to pivot. Repeat for 5 to 15 reps before switching sides.
Extra Credit:
Actually, this is mandatory: The best core exercise is what you put in your mouth. Don’t kill me, but a nutritious, well-rounded diet has more of an impact on your tummy area than any exercise I can convince you to try. Sleep is another major player when it comes to building a strong foundation. Getting enough Z’s helps your muscles recover and keeps stress in check. Lack of sleep can contribute to an increase in cortisol levels, too, something which can directly impact your mid-section.
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Gabby Reece
World-renowned athlete, New York Times bestselling author, wife, and mother. Gabrielle Reece is a former professional beach volleyball player and was Nike’s first female spokeswoman. She has a passion for healthy living and fitness, which has shaped her career and makes her a popular leader in the world of health and wellness.
Are there any videos or pictures available that can be posted for these exercises? That would be very helpful.
Excellent idea for both the video and pictures for all of the Core exercises.
I was thinking the same.
Also looking for pictures or videos. What weight amounts? Thanks
Videos or pictures would help me out!
I Agee with that also
Pictures and step,by step will really be helpful
I agree that we need a video, the explanations of how to perform the exercise is difficult to follow.
I would like to see video. Thanks
I echo what Deb said. I need these exercises very much and am ready to get going. But I will do them wrong if you don’t give me a visual. Please, please post a video.
It seems all of us need a visual to make it easier to follow. I would love to try these core moves!!
Are the exercises knee friendly, and if not, how can I modify them.
Pictures would be very helpful.
I agree with Deb. Not being a “gym rat” – just an older lady trying to get healthier, I understand part of the instructions then get kind of lost. A video would help a lot to assure me I’m doing it correctly and effectively so I won’t hurt myself. Thanks!!
I agree with the previous poster that videos would be helpful to properly demonstrate the exercises.
When you mention some workout, better to keep pictures also, that gives more clarity.
Most people are visual learners. Need pictures along with text!
I was wondering if you had video’s for these exercises.
Pictures sure would help!
Pictures or video sure would help!
Yes I agree, pictures or a video would be a huge help…
I agree. Pictures or a video , of these exercises, would be a huge help…
Thank you..
Call the kettlebell movement what it is an “American Swing”, not a “Snap”.
Yah it would definitely help.
I agree with Deb. Without videos, all of these suggestions are essentially worthless.
Are there any compatible exercises-than mentioned above- for someone who has had 4 back surgeries, and had to give up weight-training?
I agree with the comment above ^ This is very awesome, but pictures / videos would be super helpful!
Thanks:)
I agree
Do you have a video of you demonstating these core exercises?
^^^ I agree, accompanying a video with the description of the move would be so much more helpful.
Wow G Reese has always been my hero!! I watched all of her vball matches. Nice to have a strong, beautiful, smart women giving fit tips! Love it!
any pictures or videos of your exercises?
the first and last exercise are not well explained and really need images or video accompaniment. How on earth does just hinging my hips cause my butt to be lower to the floor?
Search YouTube for these exercises. You can find video tutorials for just about (literally!) anything there.
Yes, videos would be great!! Thanks!
Yes, I agree! Videos would be very helpful!
Cardio, by far flattened my abs. It will only work with the correct diet. However, it’s so effective, I had to slow down. I was losing too much weight!
Seems like my Q was asked a few times already !
VIDEOS ! VIDEOS !!
VIDEOS ! VIDEOS !!
I love a kettle bell workout! Not only does it work your core, but it is a good cardio workout. Form is also very important and I’m glad you stressed it.
it helps me more to see the exercises being done with a video so I know I am doing them right.
thanks
patti
Pictures?!?! I know like 20 exercises max and not even the names of them!
Instead of everyone asking for videos, go to youtube and do a search. All the videos you will ever need for each excersise. Google works also !
your core moves are great but….. I am a visual. Could you please make short videos of what you suggest