Rock Your Core—For Rock-hard Results

Sculpt a six-pack with this comprehensive core workout. Nothing required but a few square feet of floor and plenty of stamina.
Fitness Editor
Deborah is our fitness expert and certified trainer. She writes many of our articles about fitness. She also creates free training programs for whatever your goal may be.
Quick Info
max. 30 min

Muscles used

Workout Phoenix II Muskeln Front
Workout Phoenix II Muskeln Back


This workout strengthens your core and gets your abs into shape.

There are 5 exercises for you. Each exercise consists of either 5 sets of 30 reps, or 90 seconds of holding (station training). Take a break of up to 60 seconds after each set. Do all sets of an exercise before moving on to the next exercise. Always make sure that your exercise is clean and controlled and keep your body under tension.

Warm up well before you start training! Have fun with our workout.

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Rock Your Core—For Rock-hard Results
1. Crunches
30 reps
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This foodspring video shows you how to do crunches correctly. This exercise targets the vertical abs. Crunches are a great exercise for beginners. Make sure that only your shoulder blades are coming up off the floor. Your lower back should stay on the floor. Your neck should stay in a neutral position.
2. Scissor Kicks
30 reps
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This foodspring video shows you how to do scissor kicks correctly. This ab exercise is especially good for your lower abs. Lie on your back with your hands next to your sides. Keep your legs straight. Now lift your legs in the air and cross them - left over right, then right over left, like a pair of scissors. Make sure to keep your back flat and not arch it.
3. Leg Raises
30 reps
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This foodspring video shows you how to do leg raises correctly. This one is for your abs, especially your lower abs. Lay on your back with your legs flat. Lift your legs upwards until they are pointing straight up into the air over your hips. Watch out that your back doesn't arch! If you have issues with your back arching, lay your hands under your rear end.
4. Bicycle Crunches
30 reps
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This foodspring video shows you how to do bicycle crunches correctly. Lie on your back and touch your fingers to your temples. Bend your knees with legs in the air so your shins are parallel to the floor. Lift your upper body slightly off of the floor. Touch your right knee with your left elbow, then switch to touch your left knee with your right elbow.
5. Superman Plank
90 sec.
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This foodspring video shows you how to do a superman plank correctly. Start in the high plank position, supporting yourself on your toes and your hands - which should be directly under your shoulders. Keep your abs and glutes tensed so that your body forms a straight line. Now lift one arm and the opposite leg without falling. This exercise demands extra stability from your core in order to keep you balanced without falling down sideways. Hold the position for a few seconds, then switch to the other arm and leg.
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Our tip
Perfect before and during your workout
Sparkling Aminos
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Perfect after your workout
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Daily Vitamins
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