Build Critical Core Strength With This 15-Minute Crop Top Workout


Women's Health |

Equipment sponsored by Rebel Elite Fitness

Leaner and stronger comes from the core. 

Crop tops aside, there’s a more important reason to work your midsection. “Your overall strength stems from your core,” says spinning instructor Keoni Hudoba. “So the stronger it is, the more efficient you’ll be in the weights room, on a run or in spinning class.” This routine, created by Hudoba, will build that critical core strength – and enviable abs. Do the moves up to three days a week, moving from one to the next with as little rest as possible – you can rest up to 60 seconds between circuits. Repeat for a total of three circuits.

You’ll need: A medicine ball

READ MORE: 3 Power Core Combos You Need To Try Now

Watch one of our WH staffers perform the moves:

1. Reverse Wood Chop 

Stand with your feet hip-width apart, knees bent, and hold a medicine ball outside your right knee. Keeping your arms straight, brace your core and stand as you raise the ball diagonally above your left shoulder. Pause, then return to start. That’s one rep. Do five, then switch sides.

2. Reverse Lunge Rotate

Hold a medicine ball with both arms extended at chest height, feet hip-width apart. In one motion, step your left foot back and bend both knees to lower into a lunge as you rotate your torso to the right, bringing the ball outside your right shoulder. Slowly reverse the movement to return to start. That’s one rep. Do five, then switch sides.

READ MORE: This Warrior Workout Is Amazing For Your Core

3. Folding Chair

Lie on your back with your feet raised, knees bent 90 degrees and arms at your sides about five to 10cm off the floor, palms facing up. Brace your core and reach your fingertips towards your heels as you raise your shoulders off the floor, keeping your head neutral. Pause, then return to start. That’s one rep. Do 10.

4. Ruler Reach

Lie on your back with your knees bent and feet flat on the floor. Extend your left leg, keeping it parallel to your right thigh. Brace your core and, on three counts, raise your back off the floor, keeping your head neutral and reaching your arms towards your left foot. Pause, then slowly roll down. That’s one rep. Do five, then switch sides.

Looking for more ways to work your core? Here’s 5 ways you can build core strength, plus this trailblazer workout also promises to improve your agility and balance.

READ MORE ON: 15 Minute Workouts Abs Core Workouts Fitness Medicine Ball Workouts