The phrase “core training.” has evolved over the last 15 years to become an umbrella phrase encompassing most any abs workout that targets the midsection, especially if the goal is washboard abs.
Your core. is the support structure around your hips, midsection, and shoulders that provides the foundation for all movement, whether for sport or everyday life. That’s why it’s important to think of core training not in terms of isolated exercises inspired by bodybuilding, but as integrated moves that train and mimic the motions of everyday life.
Rather than train for showy muscles that might produce strong movements, focus on strong, functional movements. that’ll create a lean physique. as a byproduct. An effective core routine targets the hips, shoulders, and midsection, making it the perfect full-body routine to do three times a week.
Perform these moves in a circuit for two rounds to hammer your core in just 20 minutes.
Pete Williams is a NASM certified personal trainer and the author or co-author of a number of books on performance and training.
1. Knee Hug
Why it works: This simple move stretches the hamstring and glute of your front leg, as well as the hip flexor of your back leg. It’s the perfect kickoff, or knee-up, to a core workout.
How to do it: Lift your right knee to your chest and grab below the knee with your hands. Pull your knee to your chest while squeezing your left glute. Return to the starting position and repeat on the left side. Continue alternating sides.
Prescription: 2 sets of 10 reps per side
2. Lumbar Stretch
Why it works: This move opens up the torso and the low back from a rotational standpoint, serving as an effective warmup move for a core workout.
How to do it: Lie on the ground on your left side with legs tucked into your torso at a 90-degree angle (you can also extend your left leg out straight if the move is too intense). Lengthen both arms out straight, parallel to your knees. Keeping your legs on the ground, rotate your chest and right arm to the right, pushing your back into the ground. Hold for two seconds, then return to the start position. Complete all reps on one side, then switch.
Prescription: 2 sets of 10 reps to each side
3. Inverted Hamstring
Why it works: This not only works your hamstrings and glutes, but tests your balance and core strength.
How to do it: Balance on your right foot, keeping your abs tight and shoulders back and down. Bend at the waist with both hands out to the sides and extend your left leg back as you fire the left glute. Your shoulder and heel should move together, forming a straight line. Return to the starting position, then switch legs.
Prescription: 2 sets of 10 reps per side
4. Lateral Lunges
Why it works: Lateral movement is important to sports and the motions of everyday life, but too often we ignore it in the gym. The lateral lunge hits the quads and glutes, along with the hamstrings.
How to do it: Step out to the right, keeping toes pointed straight ahead and feet flat. Sink down over your right leg, keeping the left leg straight. Squat as low as possible, then hold for two seconds. Return to the starting position and switch sides.
Prescription: 2 sets of 10 reps per side
5. World’s Greatest Stretch
Why it works: Prominent trainer Mark Verstegen coined this “The World’s Greatest Stretch,” and with good reason. This full-body movement hits everything.
How to do it: Start by stepping forward into a lunge with your left foot. Place your right forearm to the ground and your left elbow to the inside of your left foot and hold the stretch for two seconds. Then place your left hand outside of your foot and push your hips up, pointing your front toes up. Return to standing position and repeat by stepping out with your right foot. Continue alternating sides.
Prescription: 2 sets of 10 reps per side
6. Inchworms
Why it works: This full-body move lengthens your hamstrings and calves while stabilizing your shoulders. Inchworms are effective at lengthening your lower back muscles, too.
How to do it: Stand with legs straight and hands on the floor. Walk your hands out until you come into a plank. Keeping your legs straight, walk your feet back to your hands using short steps.
Prescription: 2 sets of 10 reps
7. Lateral Bounds
Why it works: This builds lateral power in your legs and challenges the hamstrings in a different way than traditional stretching exercises.
How to do it: Stand on your right leg with your left foot off the ground. Squat slightly on your right leg and use your leg and glute to jump laterally (to the left). Land on the opposite leg, maintaining balance. Hold for three seconds. Repeat on the other side.
Prescription: 2 sets of 10 reps per side
8. Burpees
Why it works: Burpees are a full-body exercise that gives you all the benefits of pushups while also challenging your cardiovascular system and amping up the intensity of your workout, which is especially important when you only have 20 minutes.
How to do it: From a standing position, squat, place your hands on the ground, and “jump” your feet back to assume a pushup position. Perform a pushup, then jump your feet to your hands. Jump as high as you can, throwing your hands over your head.
Prescription: 10 reps
Credits by Mens Journal
10x Growth Club 
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