If you are tired of sit-ups or just want an ab workout that targets your entire core this eight-move routine from 53-year-old personal trainer and mother of two Caroline Idiens is a great option. Even better you only need a yoga mat and a pair of light dumbbells. This type of session works well for this time of year when you might be traveling or staying with family or dealing with gym closures. Core workouts are some of the simplest strength sessions to do from home because they need very little equipment. It provides a good burn that feels satisfying. If you want an ab finisher after a gym session or just a quick workout Caroline’s eight-move routine covers everything. It has no sit-ups and is easy to follow and delivers a serious burn.
Caroline’s Core Circuit Workout Overview
Caroline’s circuit features eight core-focused exercises performed continuously, one after the other. Each move is done for 50 seconds, followed by a short 10-second rest before transitioning to the next exercise. This structure keeps your heart rate elevated, increases calorie burn and challenges your abdominal muscles from multiple angles.
While the workout uses only light dumbbells and body weight, proper form is crucial. Slow, controlled movements ensure the correct muscles are activated and help prevent strain on the lower back.
Perform each exercise for 50 seconds with 10 seconds of rest in between. Complete one full round or repeat the circuit if time and fitness level allow.
Exercise 1: Weighted Crunch and Hip Curl
Lie on your back and bend your knees while lifting your feet off the floor. Use both hands to hold a dumbbell with your arms straight and extended behind your head. Tighten your core muscles & raise your shoulders off the mat while crunching your upper body toward your knees. At the same time curl your hips upward & draw your knees closer to your chest. Lower yourself back down slowly with control while keeping your abdominal muscles engaged the entire time.
This exercise targets the deep muscles in your core. The movement is slow & controlled to help you build stability while keeping stress off your lower back.
Exercise 2: Dead Bug with Dumbbell
Lie on your back and hold dumbbells in both hands with your arms reaching up toward the ceiling. Bend your hips and knees to form 90-degree angles so your shins stay parallel to the floor. Tighten your core muscles and push your spine flat against the mat. Lower your left arm back over your head while you straighten your right leg out in front of you. Stop right before your heel hits the floor and then return to where you started. Switch to the other side and repeat the movement with control.
You should feel this exercise working your transverse abdominis muscle rectus abdominis muscle, oblique muscles and hip flexor muscles.
Exercise 3: Alternating Straight-Leg Raises
Lie on your back holding a single dumbbell above your chest with arms straight. Press your lower back firmly into the floor and slightly tilt your pelvis. Lift your right leg to roughly 60 degrees while keeping the left leg hovering just above the mat. Lower the raised leg without touching the floor, then switch sides. Keep both legs straight and your core tight throughout.
Expect to feel this mainly in your obliques, the muscles running along the sides of your waist.
Exercise 4: Seated Russian Twist
Sit on the floor and bend your knees while keeping your feet flat on the ground. Grab a dumbbell with both hands and lean your upper body backward to create about a 45-degree angle. Raise your feet off the floor so your body forms a V-shape while your knees stay bent. Hold the dumbbell in front of your chest and twist your upper body to one side. Then rotate through the center & twist to the other side. Keep your back straight and try not to move your legs during the exercise.
You should feel this exercise working the outer layer of your core muscles. The main muscle you will notice is the rectus abdominis which runs down the front of your stomach. You may also feel a light stretch in your hamstrings at the back of your thighs.
Exercise 5: Toe Reach
Lie flat on your back and place your arms next to your body with your palms pressed against the floor. Lift your legs up slowly until they form a straight line directly above your hips. As you breathe out extend your right hand toward the ceiling and raise your shoulders away from the mat in the direction of your toes. Take a breath in while you carefully lower yourself back down. Switch to your other hand and repeat the movement while making sure your core muscles stay tight & your motions remain controlled throughout the exercise.
Expect to feel this in your upper abs and hamstrings.
Exercise 6: Low Plank Knee Taps
Hold a low plank position on your elbows with your core braced and belly button drawn toward your spine. Without shifting your torso or hips, lower one knee to lightly tap the floor, then lift it back to plank. Alternate sides slowly, maintaining full-body tension throughout the movement.
Not Built for Muscles Alone: Functional Workouts That Build Real-World Strength and Stability
# Plank with Leg Lift
This exercise targets your abdominal muscles along with your shoulders and quadriceps. The most important thing to remember is maintaining level hips throughout the movement. When you keep your hips even & stable you ensure maximum activation of your core muscles. Start in a standard plank position with your forearms on the ground and your body forming a straight line from head to heels. Engage your core by pulling your belly button toward your spine. From this position slowly lift one leg off the ground while keeping your hips parallel to the floor. Hold the lifted position briefly before lowering your leg back down with control. Alternate between legs for the desired number of repetitions. The challenge comes from resisting the natural tendency to rotate or tilt your hips when lifting a leg. This resistance is what makes the exercise so effective for building core strength and stability. Your shoulders will work hard to support your upper body weight while your standing leg and core work together to maintain balance and alignment.
Exercise 7: Jackknife
Lie on your back with arms extended overhead. Brace your core and lift your legs off the mat, drawing them upward toward the ceiling. At the same time, bring your arms forward and lift your head, shoulders and upper back to meet your legs. Slowly reverse the movement to return to the starting position.
Expect to feel this in your rectus abdominis and deep transverse abdominis. This advanced movement also engages the hip flexors.
Exercise 8: Plank Pass
Start in a high plank position with your hands holding dumbbells placed directly under your shoulders. Tighten your core and glutes to create a straight line from your head to your heels. Pick up one dumbbell with your right hand & slide it under your body to the left side. Set it down & then use your left hand to slide the other dumbbell back to the right side. Keep switching sides while maintaining stable hips and limiting any twisting motion.
You will notice this exercise working your shoulders along with your obliques and core muscles because it tests how well you can stay balanced and move in a coordinated way.
Beginner Modifications
If you are new to core training you should extend your rest periods or reduce your work intervals to about 30 to 40 seconds. The most important thing is to maintain proper form & controlled execution instead of trying to move quickly.
Why This Abs Routine Is Effective
A strong and functional core needs more than just sit-ups. This workout focuses on the deep stabilizing muscles that support your posture and spine. It works your obliques to improve rotational control and targets your rectus abdominis for visible strength. The exercises also engage your lower abs to enhance pelvic stability.
By mixing active movements like dead bugs with stability exercises such as plank knee taps this workout targets your entire core effectively. Caroline points out that developing core strength matters for balance and posture while helping you move better during daily activities.
Does This Workout Build Visible Abs?
Getting visible abs takes more than just doing exercises. You need to follow a complete plan that works over time. This means eating healthy foods that fuel your body properly. You also need to stay active on a regular basis & make sure you get enough good sleep each night. Managing your stress levels matters too since stress can affect how your body stores fat. The single most important thing is staying consistent with all of these habits. If you only focus on workouts but ignore the other parts you probably won’t see the results you want. Real progress happens when you stick with a balanced routine day after day.
Caroline emphasizes that once exercise becomes a habit, long-term results follow naturally.
Additional Training Recommendations
If time allows, adding compound exercises such as squats, overhead presses and deadlifts can further enhance strength. These movements support bone health and help preserve muscle mass as we age.
Caroline notes that muscle loss can begin around age 35, making resistance training vital for muscles, bones, brain function and heart health. Short, functional at-home workouts can be just as effective as long gym sessions when performed consistently.
