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Develop your inner strength
Last reviewed: 04.07.2025
This ab-strengthening circuit workout was created by Australian strength instructor Ian King. It targets your core muscles from top to bottom, meaning nice six-pack abs (for the look) and strong stabilizing muscles around your spine (for a healthy back and athletic performance). Do 2 or 3 circuits 3-4 times a week. Do one exercise after the other, resting for 30 seconds, then rest for a minute before doing the next circuit.
Knees up
Lie on your back with your feet on the floor, arms out to the sides, and legs bent at 90 degrees. Keeping your lower back on the floor, lift your legs until your hips are bent at 90 degrees. 1. Straighten your legs slightly, then lower them as far as you can without leaving your lower back on the floor. 2. Raising and lowering your legs should take about 3 seconds. Do 10-15 reps. As your fitness improves: Straighten your legs more.
Torso lift
Lying on your back with your legs bent and your arms at your sides (palms down) 1. Slowly raise your torso to a sitting position 2. Hold this position, then slowly lower yourself to the floor. Raising and lowering your torso should take about 3 seconds, and do the exercise as slowly as possible. Do 10-15 reps. As your fitness improves: After doing 15 reps, try to lower yourself for a second longer and reduce the number of reps to 10.
Torso lift with wrist to knee
Lie on your back with your thighs bent at a 90-degree angle and your shins parallel to the floor. Touch your temples with your fingers so that your arms form a 90-degree angle. 1. Lift your head, shoulders and buttocks off the floor. 2. Raise your left knee to your chest, twist at the waist and touch your right wrist to your left knee. 3. Repeat the same, left wrist to right knee, raising and lowering your torso should take 2 seconds each. Do 10-15 reps. As your fitness improves: Move your elbows back, creating a wider angle with your arms.
