5 trainer-approved moves to unstick your hips and strengthen your abs (that are better than sit-ups and Russian twists)

If I’m not exercising, I’m probably programming or trying out new exercises for my clients, and that means I get to experience a lot of workouts and mobility routines firsthand before dishing them out.

One that absolutely beasted me recently, and that I’m excited to pass on, is this five-move abs workout, which also couples as a hip-unsticking routine for those who sit for long periods. It builds core strength and stretches and strengthens your hip flexors at the same time.

You don’t need much except for weights like dumbbells if you want to make the core routine harder, and one of the best yoga mats for better comfort on your joints. You’ll be seated throughout, so rolling a towel or cushion beneath your butt is also an option, but it could make balancing harder. If you choose to add weight, hold the dumbbell in both hands.

Find out how to do the full routine below through Tom’s Guide Fitness. It’s one you won’t forget in a hurry.

Watch: 5-move abs and hips workout

The routine includes five movements that you’ll do back-to-back before any rest. Start by performing each move for 10 seconds, then take a 30-second rest after the first round of moves has been completed.

On the next round, complete each move in sequence for 20 seconds with a 20-second rest after. For the third round, work for 30 seconds each, then take a 10-second rest. Finally, work for 40 seconds flat.

If you’re a sadist like me, go back down the ladder, starting at 40 seconds, then descending to 30, 20 and 10.

1. Lean backs

A quad, core and hip flexor masterclass, lean backs require stability and strength to control the movement from start to finish. Start by kneeling on your mat; I recommend some cushioning beneath your knees if the mat isn’t enough.

Brace your stomach as if someone is about to punch you there and sit tall through your torso. Slowly lean back, keeping your knees pressed into the mat (toes can be tucked or untucked); try to maintain a straight line through your spine and keep your gaze forward.

As you lean, raise your arms overhead. Once you reach as far back as you can control, pause, then drive up to a seated position while lowering your arms to your sides. Focus on slow movement and using your core muscles to power the move.

2. Crunch in-and-outs

You will naturally feel this movement in your hips, but try not to let your hip flexors take over. If you can’t feel anything in your abs, you need to focus more on engaging your core and bringing a soft bend to your knees.

Lie on your back with your knees bent and feet planted on the mat. Position your fingertips lightly behind your head. Lift your upper back and head away from the mat, bracing your stomach and sending your gaze forward. Hold this position with your elbows pulled back and chest open, then extend your legs away from you to hover above the mat. Try to keep your lower back pressed into the mat.

This might be enough, but if you want to try in-and-outs, lift your legs high into the air, then open them wide, hovering just above the mat. Reverse the movement back to the center and continue moving in and out with your legs.

3. Crunch curls

Maintain the crunch position with your upper body. Next, extend both legs away from you, either resting on the mat for extra support or hovering above the mat for a bigger challenge. With one leg, bend your knee and draw it toward you, then extend it into the air above. Re-bend the knee, curling your heel toward your butt, then extend the leg away from you again to the starting position.

Halfway through the time cap, switch sides, or if you plan to run the workout from bottom to top and back down again, perform on one side only and change sides when you reverse the timing.

4. Wide leg lifts

Start in a seated position with your legs wide. If you have tight hamstrings, you can bend your knees slightly or sit on the edge of a block or book to elevate your pelvis.

Place your hands on the mat on either side of your hips or between your legs. With control and driving the movement from your core, lift your legs into the air as high as you can. Pause, then slowly lower them. If this feels too challenging, focus on lifting one leg at a time.

5. Reverse tabletop

Although this exercise is technically arm and shoulder-strengthening, it also requires strong core engagement to protect your lower back, plus lengthening your hips and engaging the glutes.

Start seated with your hands just behind your hips, fingers pointed toward your body. Bend your knees, plant your feet on the mat and keep your gaze forward. Press through your hands and feet to lift your hips into the air, creating a straight line between your knees and shoulders and aiming for a tabletop position with your body.

Squeeze your glutes and extend your hips, keeping your chin tucked and gaze steady. Hold for a moment, then slowly lower your butt with control.

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