There are three key ingredients to an effective core finisher, according to Chris Cooper, an NSCA-certified personal trainer of nearly two decades.
“First, it needs to incorporate a variety of movements,” he tells Fit&Well. “Next, it should be efficient and challenging. Finally, it should involve exercises that train the core in 360˚—not just the classic six-pack muscles.”
Cooper says one of his favorite core finishers will check all of those boxes. Best of all, it doesn’t require any equipment—just 10 minutes and four exercises.
How to do the workout
Instead of the garden variety crunches and planks, Cooper’s circuit relies on four exercises that will bolster the core muscles, supporting the spine from multiple angles.
“With these four movements, you’re training the core through flexion, anti-extension, rotation and lateral stability—everything we want in a well-rounded core finisher.”
You can perform the routine as a standalone abs workout or tag it onto the end of your next session.
“Perform all four exercises back-to-back with minimal rest, then repeat the circuit three times or keep pushing to do as many rounds as you can in 10 minutes,” he says.
1. Reverse crunch
Reps: 10-12
- Lie on your back with your knees bent and hands by your sides, pressed into the floor for support.
- Press your lower back into the floor to activate your deep core muscles.
- Use your abs to peel your hips off the ground, lifting your knees.
- Lower under control and repeat.
Cooper says: “Control the movement—no swinging.”
2. Kneeling walkout
Reps: 10
- Kneel with your hands on the floor in front of your knees and feet off the floor.
- Slowly walk your hands forward as far as you can without letting your lower back arch.
- Walk your hands back to the start.
Cooper says: “Only go as far as your core can control—if your hips sag or arch, shorten the range.”
3. Half-kneeling windmill
Reps: 10 each side
- From kneeling, step your right foot in front of you.
- Twist your torso to the right, raising your right arm straight up and reaching your left arm to the floor—resting briefly on your forearm.
- Keep your eyes on your right hand to help maintain your balance.
- Return to the center with control.
- Do all your reps on one side, then swap sides.
Cooper says: “Think about hinging from the hips, rather than bending at the waist.”
4. Side plank
Time: 20-30sec each side
- Lie on your right side, propped up on your forearm, with your left foot on top of your right and your right elbow directly under your shoulder.
- Lift your hips to form a straight line with your body, raising your left arm overhead.
- Keep breathing while you hold this position, then repeat on the other side.
Cooper says: “Hold a strong, straight position from head to heels.”
