If you are tired of doing sit-ups or want an ab workout that targets your entire core, this eight-move routine from 53-year-old personal trainer and mother of two Caroline Idiens is an excellent alternative. You only need a yoga mat and a pair of light dumbbells. This session works well for traveling or staying with family or doing home workouts because it requires minimal equipment and delivers a strong burn. The routine focuses on building core strength through varied movements that challenge different muscle groups. Each exercise has been designed to engage your abs from multiple angles while maintaining proper form throughout the session. The workout takes approximately 20 minutes to complete and can be adjusted based on your fitness level. Caroline Idiens has developed this routine based on years of experience training clients of all ages and fitness backgrounds. Her approach emphasizes functional movements that translate to everyday activities while building visible muscle definition. The exercises flow smoothly from one to the next without requiring equipment changes or complicated transitions. Using light dumbbells adds resistance without overwhelming your muscles or compromising your form. The weight should feel challenging during the final repetitions but still allow you to maintain control throughout each movement. Beginners can start with bodyweight only & add dumbbells as they progress. The yoga mat provides cushioning for floor-based exercises & helps maintain stability during standing movements. Having a dedicated workout space helps you focus on the exercises without distractions. The entire routine can be performed in a small area making it practical for hotel rooms or compact living spaces. This workout delivers results without requiring a gym membership or expensive equipment. The combination of exercises ensures balanced development across all core muscles including the rectus abdominis obliques and deeper stabilizing muscles. Regular practice will improve your posture, balance & overall functional strength.
Eight-Move Core Workout Routine
Caroline’s circuit includes eight exercises that focus on your core and are done one after another. Do each exercise for 50 seconds & rest for 10 seconds between them. This setup keeps your heart rate up and helps you burn calories while working your abs from different directions. Good form matters because moving slowly and carefully helps you use the correct muscles & prevents lower back injuries. Finish one round or add more rounds based on how fit you are.
1. Double Crunch
# Core Strengthening Exercise Guide
This workout focuses on building strength in your upper abdominal muscles & lower abdominal muscles while also engaging the deep core stabilizers that support your spine and posture. The upper abs are the muscles you see at the top of your midsection. These muscles help you bend forward & maintain good posture throughout the day. When you strengthen this area you create better support for your upper body movements. Your lower abs sit below your belly button and play a key role in pelvic stability. These muscles work hard when you lift your legs or tilt your pelvis. Building strength here helps protect your lower back from injury during daily activities. The deep core stabilizers are muscles that lie beneath the surface. You cannot see them in the mirror but they form the foundation of all core strength. These muscles include the transverse abdominis and the multifidus. They act like a natural weight belt around your midsection and keep your spine safe during movement. When you train all three areas together you develop balanced core strength. This type of training improves your ability to perform everyday tasks like lifting groceries or playing with children. It also enhances athletic performance in sports that require rotation and power transfer through the torso. A strong core reduces your risk of back pain & improves your balance. These benefits make core training essential for people of all fitness levels. Whether you are just starting your fitness journey or training for competition this type of exercise provides value.
- Lie on your back with knees bent, feet lifted.
- Hold a dumbbell in both hands behind your head.
- Crunch shoulders toward knees while curling hips up.
- Lower slowly with control, keeping abs engaged.
2. Deadbugs
Targets: Deep core stabilizers for stability without stressing lower back.
- Lie on your back, arms extended toward ceiling holding dumbbells.
- Bend hips and knees to 90 degrees (tabletop position).
- Press spine into floor, engage core.
- Extend opposite arm and leg slowly, return, switch sides.
3. Scissor Legs
# Targets: Transverse abdominis, rectus abdominis obliques, hip flexors
This exercise works several important muscle groups in your core and hip area. The transverse abdominis is the deepest abdominal muscle that wraps around your midsection like a natural corset. It provides stability to your spine and helps maintain good posture throughout daily activities. The rectus abdominis runs vertically along the front of your abdomen. This muscle is responsible for flexing your spine forward and is commonly known as the six-pack muscle when well developed. The obliques are located on both sides of your torso. These muscles help you rotate your trunk and bend sideways. They also assist in stabilizing your core during movement. The hip flexors are a group of muscles that connect your legs to your torso. They allow you to lift your knees toward your chest and bend at the waist. Strong hip flexors improve your ability to walk and run efficiently. Working these muscles together creates a stronger and more functional core. This combination helps you perform everyday tasks with better form and reduces your risk of lower back pain. Regular training of these muscle groups also improves your balance and athletic performance.
- Lie on your back, hold dumbbell above chest.
- Engage core, tilt pelvis slightly.
- Lift one leg to ~60 degrees while keeping the other hovering.
- Alternate legs with control, keeping core tight.
4. Russian Twists
# Targets: Obliques rotational strength, posture support
This exercise focuses on developing the oblique muscles located along the sides of your abdomen. These muscles play a key role in rotating your torso and bending sideways. When you strengthen your obliques you improve your ability to twist and turn during daily activities & sports movements. The rotational strength component helps you generate power when you need to pivot or change direction quickly. This type of strength is essential for activities like swinging a golf club or tennis racket and throwing a ball or reaching across your body to grab something. Building rotational strength also protects your spine by teaching your core muscles to work together efficiently during twisting motions. Posture support is another important benefit of this exercise. Your obliques work alongside your other core muscles to keep your spine stable and properly aligned throughout the day. When these muscles are strong they help you maintain good posture whether you are sitting at a desk or standing for long periods. This support reduces strain on your lower back and helps prevent the slouching that often leads to discomfort & pain. By targeting all three areas at once this exercise provides a complete approach to core training. You develop functional strength that translates directly to real-world movements while also building the muscular endurance needed to support your body throughout your daily routine.
- Sit on floor with knees bent, feet flat.
- Lean back to ~45-degree angle, core braced.
- Lift feet to form a V-shape, hold dumbbell at chest.
- Rotate torso side to side, keeping spine long and legs still.
5. Toe Reach
# Targets: Rectus abdominis hamstring stretch
This exercise works the rectus abdominis muscle located in the front of your abdomen. It also provides a stretch for the hamstring muscles that run along the back of your thighs. The movement combines core strengthening with flexibility work for the posterior leg muscles. This dual action makes it effective for improving both abdominal strength and hamstring mobility at the same time.
- Lie on back, arms by sides.
- Straighten legs pointing to ceiling.
- Peel shoulders off mat reaching toward toes, alternating hands.
- Lower slowly, keeping core engaged.
6. Low Plank Knee Taps
Targets: Abs, shoulders, quads, overall core stability.
- Hold low plank on elbows, brace core.
- Lower one knee to tap floor, lift back to plank.
- Alternate slowly, maintaining full-body tension.
7. Jackknife
Targets: Rectus abdominis, transverse abdominis, hip flexors.
- Lie on back, arms extended overhead.
- Lift legs and arms simultaneously toward ceiling.
- Meet arms and legs at the top, then lower slowly.
- Repeat with controlled movement.
8. Plank Pass
Targets: Shoulders, obliques, core coordination.
- Start in high plank with hands on dumbbells under shoulders.
- Engage core and glutes for straight line from head to heels.
- Pass one dumbbell under body to opposite side, then switch hands.
- Keep hips still, avoid rotation.
Why This Routine Works
This workout targets deep stabilizer muscles for posture and spinal support, obliques for rotation and anti-rotation strength, rectus abdominis, and lower abs for stability and pelvic control. Combining dynamic movements like deadbugs with stabilization exercises like plank knee taps ensures full-core engagement. A strong core supports balance, posture, and almost every movement in daily life.
Tips for Visible Abs
For a stronger, more defined core, focus on a balanced approach: proper nutrition, consistent workouts, quality sleep, stress management, and regular movement. Consistency is key, not gimmicks. Adding compound exercises like squats, deadlifts, and overhead presses can also support muscle mass, bone health, and overall strength as we age.
