She Strengthens

17 Creative Ways to Strengthen Your Core with Gym Equipment

Are you tired of the same old crunches and planks? Want to take your core workout to the next level? We’ve got you covered! With the help of Equinox trainer Gerren Liles, we’ve rounded up 17 effective and creative ways to engage your core using common gym equipment.

Pull-up Bar

1. Hanging Leg Circles: Grip the pull-up bar with your palms parallel and arms extended. Draw a big circle in the air with your feet, engaging your core and keeping your legs straight. Reverse the circle and repeat for 8-10 reps.
2. Hanging Bicycles: Pedal your flexed feet as if riding a bicycle, quickly repeating the motion while maintaining control for 30 seconds.
3. Hanging Side-to-Side Knees: Lift your knees toward your right side, then your left side, completing both sides as 1 rep. Do 8-10 reps.

Cable Machine

4. Cable Isometric Hold: Hold a light weight with both hands and extend your arms fully at chest height. Engage your abs to hold the handle straight in front of your body for 30 seconds, then switch sides.
5. Cable Oblique Crunch: Lean to the left, performing a standing side crunch, and return to starting position. Do 10-15 reps, then repeat on the other side.
6. Side Plank with Cable Hold: Hold a light weight in one hand and come into a side plank on the other forearm, bracing your core and stacking your feet. Hold for 30 seconds, then repeat on the other side.
7. Overhead Kneeling Cable Hold: Hold a light weight overhead with both hands and engage your core, staying perfectly straight for 30 seconds, then repeat on the other side.

Bosu Ball

8. Mountain Climbers: Run your legs to opposite elbows as quickly as possible for 30 seconds.
9. C-Sit: Sit in the center of the Bosu ball, engaging your core and balancing with your feet off the floor. Hold for 30 seconds.
10. Side Crunch: Crunch up to the left, engaging your obliques and using your whole core to stabilize. Do 10-12 reps, then repeat on the other side.

Abs Roller

11. Abs Roll with Side Rotation: Kneel on a mat and grip the abs roller, rolling forward and rotating to the right, then to the left. Do 10-12 reps.

TRX Straps

12. Trunk Twist: Hold both TRX handles and lean away, engaging your core. Pull yourself toward the straps, driving hands to the right, then to the left. Do 10-12 reps.
13. Double-Knee Drive: Kneel on the floor, facing away from the TRX straps, and pull both knees in toward your right elbow, then your left elbow. Do 10-12 reps.
14. TRX Pike: Engage your core and pull your feet toward your chest, raising your hips while keeping your shoulders over your wrists. Do 10-12 reps.

Barbell or Body Bar

15. Lying Side Raise: Lie faceup and hold a barbell overhead, lifting your straight legs up and toward your right hand, then your left hand. Do 10-12 reps.
16. Barbell Overhead Situp: Lie faceup on an incline bench and perform a situp, extending the barbell overhead. Do 8-10 reps with a heavier weight or 10-12 reps with a lighter weight.
17. Barbell Situp with Chest Press: Sit up halfway, then slowly lower the barbell to your chest. Perform a chest press, pushing the bar out in front of your chest. Do 8-10 reps.

Remember to adjust the weight and reps according to your fitness level and goals. With persistence and proper form, you’ll be on your way to stronger abs in no time!