Core Power Workout: Master Sit-Ups, Heel Touches, and Air Bikes for All Levels

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Enhance your core strength and stability with this tailored bodyweight workout designed to challenge and build your abdominal muscles. This sequence focuses on dynamic and static movements that target different areas of your core, ensuring a comprehensive abdominal training session.

Start the workout with the 3/4 Sit-up. Perform four sets of 15 repetitions. This variation of the classic sit-up, where you only rise three-quarters of the way up, helps to maintain tension in the abdominal muscles, maximizing muscle activation while minimizing strain on the neck and lower back. Remember, no equipment is needed, just a mat for comfort.

Next, engage in the 90 Degree Alternate Heel Touch. Also executed in four sets of 15 reps, this exercise involves lying on your back with your knees bent at 90 degrees and alternately reaching each hand to touch the corresponding heel. This move targets the obliques and helps improve lateral flexibility.

Following that, continue with the 90 Degree Heel Touch for four sets of 15 repetitions. This is similar to the alternate version but involves touching both heels simultaneously, doubling the effort on your obliques and central abs. Ensure you maintain a steady, controlled movement to maximize effectiveness.

Complete your routine with the Air Bike exercise, performed in four sets of 15 reps. This dynamic movement not only targets all areas of your abdominals but also increases your heart rate, adding a cardio component to the workout. Maintain a brisk pace while ensuring each leg and arm move in controlled, deliberate motions.

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  • #Exercise / Sets
    13/4 Sit-up4 sets • 15 reps
    3/4 Sit-up
    290 Degree Alternate Heel Touch4 sets • 15 reps
    90 Degree Alternate Heel Touch
    390 Degree Heel Touch4 sets • 15 reps
    90 Degree Heel Touch
    4Air Bike4 sets • 15 reps
    Air Bike
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