If you’re bored of sit-ups or simply want an ab workout that hits every inch of your core, this eight-move routine from 53-year-old personal trainer and mum-of-two Caroline Idiens is a brilliant alternative. Better yet, you only need a yoga mat and a pair of light dumbbells.
This kind of session is ideal for this time of year, when, if you’re anything like me, you’ll be travelling, staying with family, or dealing with gym closures. And do you know what I love most? Core workouts are one of the easiest strength sessions to do from home because they require very little equipment. It’s a nice burn too, like a happy pain!
If you’re looking for an ab finisher after a gym session or just a quick blast, Caroline’s eight-move routine ticks every box: it's sit-up free, easy to follow and brings a serious burn.
8-minute 'killer core' workout:
Caroline’s circuit uses eight core-focused exercises performed back-to-back. You’ll work for 50 seconds on each move, resting for 10 seconds before moving on to the next one. The format keeps your heart rate elevated, boosts calorie burn and challenges your abs from every angle.
Although this session uses only light dumbbells and your body weight, form is everything. Moving slowly and with control helps you engage the right muscles and avoid lower-back strain.
Perform each exercise for 50 seconds with 10 seconds rest between moves. Complete one round (or more, depending on your time and fitness level).
1. Double crunch
Expect to feel this in your upper abs, lower abs and deep core stabilizers. The key is to bring everything into the middle and give your knees a big hug.
- Lie on your back with your knees bent and feet lifted off the floor.
- Holding a dumbbell in both hands, straighten your arms and place them behind you.
- Engage your core and lift your shoulders off the mat as you crunch your upper body toward your knees.
- At the same time, curl your hips up to bring your knees closer to your chest.
- Lower back down slowly with control, keeping your abs switched on throughout.
2. Deadbugs
Expect to feel this in your deep core. This is a slow, controlled move that builds stability without putting stress on your lower back.
- Lie on your back with your arms extended toward the ceiling, holding your dumbbells in both hands.
- Bend your hips and knees to 90 degrees so your shins form a tabletop.
- Brace your core and keep your entire spine pressed into the floor.
- Slowly reach your left arm overhead while extending your right leg away from you.
- Stop just before your heel touches the floor, then return to the starting position.
- Switch sides and repeat, alternating with control.
3. Scissor legs
Expect to feel this in your abs, including your transverse abdominis, rectus abdominis and obliques, plus the hip flexors.
- Lie on your back and hold a single dumbbell above your chest with straight arms.
- Engage your core by pressing your lower back firmly into the floor and tilting your pelvis slightly.
- Raise your right leg to about 60 degrees while keeping your left leg hovering.
- Lower the leg back down without touching the floor, then lift the opposite leg.
- Continue alternating, keeping your knees straight and your core tight throughout.
4. Russian twists
Expect to feel this in your obliques, which are the muscles running down the sides of your waist. This rotational movement also supports athletic performance and improves posture.
- Sit on the floor with your knees bent and feet flat.
- Holding a dumbbell in both hands, lean back until your torso is at roughly a 45-degree angle and your core naturally braces.
- Lift your feet so you form a V-shape with your body, keeping your knees bent.
- Keeping the dumbbell in front of your chest, rotate your arms and torso to one side, then back through the center to the other side.
- Keep your spine long and your legs as still as possible as you twist continuously from side to side.
5. Toe reach
Expect to feel this in your superficial core muscles, mainly the rectus abdominis, and a nice bonus stretch in your hamstrings, too.
- Lie on your back with your arms by your sides, palms down
- Slowly straighten your legs until they’re above your hips and pointing to the ceiling.
- Reach your right hand up, and as you exhale, peel your shoulders off the mat to reach toward your toes.
- Inhale as you lower with control.
- Keep your core engaged as you repeat on the left side, alternating hands with steady, controlled reps.
6. Low plank knee taps
Expect to feel this in your abs, shoulders and quads. Keeping your hips high and level will help you really switch on your core.
- Hold a low plank on your elbows and brace your core, drawing your belly button toward your spine.
- Without letting your torso or hips shift, lower one knee to gently tap the floor.
- Lift it back to plank and switch sides.
- Keep alternating, moving slowly to maintain full-body tension.
7. Jacknife
Expect to feel this in your rectus abdominis (your six-pack area) and deep transverse abdominis. This advanced sit-up variation also works your hip flexors.
- Lie on your back with your arms extended overhead.
- Brace your core and lift your legs off the mat as you draw them up toward the ceiling.
- At the same time, bring your arms forward, lifting your head, shoulders and upper back off the floor to meet your legs.
- Reverse the movement slowly to return to the starting position, then repeat with control.
8. Plank pass
Expect to feel this in your shoulders, obliques and core. This move challenges trunk stability and coordination.
- Start in a high plank with your hands gripping a pair of dumbbells directly under your shoulders.
- Engage your core and glutes to create a straight line from head to heels.
- Lift one dumbbell with your right hand and pass it underneath your body to your left side.
- Set it down, then use your left hand to pass the other dumbbell back to the right.
- Continue alternating passes, keeping your hips as still as possible and avoiding them from dipping or rotating.
- If you’re new to core training, it’s fine to increase your rest periods or reduce working intervals to 30-40 seconds. The priority is proper form and performing each move with intention.
Why the abs routine works
Sit-ups have their place, but for strong, functional abs, you need more variety. This workout targets your deep stabilizer muscles for posture and spinal support, including the obliques for rotation and anti-rotation strength, your rectus abdominis (your six-pack muscles) and lower abs, essential for stability and pelvic control.
Think about dynamic movements (like dead bugs) interspersed with stabilization exercises (like plank knee taps), ensuring you challenge the entire core. “Building core strength is essential for stability, balance, posture and overall functional fitness. A strong core supports almost every movement we do,” says Caroline.
Does this workout build visible abs?
If your goal is a visibly stronger core, remember there’s no single method that guarantees a six-pack. Forget gimmicks and short-term fads and focus on what really works: a nourishing diet, regular movement, quality sleep and managing stress. And above all, consistency.
“Getting started is the hardest part, but once it becomes a habit, you’ll never look back,” says Caroline. “Consistency and balance equal results.”
If you have extra time, incorporate compound exercises like squats, the overhead press and deadlifts; there’s more than enough to choose from. “They support bone health and help build the muscle mass we lose as we age,” says Caroline.
“We start to lose muscle from around age 35, and resistance training is essential for our muscles, bones, brains and hearts. My at-home workouts prove you don’t need hours in the gym, just short, functional sessions that fit into your life.”
More from Tom's Guide
- Forget weights — this quick 25-minute bodyweight workout uses dropsets to strengthen your core and muscles all over
- Build a stronger upper body in 20 minutes with this bicep and back dumbbell workout
- Ditch sit-ups and crunches — this 5-move standing abs workout will help you build a stronger and more sculpted core
You must confirm your public display name before commenting
Please logout and then login again, you will then be prompted to enter your display name.
