No exercises can train the core, which includes your abs, obliques, low back and glutes, more effectively than isometric exercises. Isometric means without motion – isometric exercises are static exercises in which you hold a position for a specific duration of time. By placing the body in different positions and holding an isometric pose, you can do a killer core workout in a short amount of time.


The most common isometric core exercise is the plank, which works your abdominals and deep core muscles. The plank is done by resting your forearms and toes on the ground in a prone position and holding the rest of your body off the ground. The key is to keep your head, back and pelvis aligned and contract your abs by pulling your belly button towards your spine. Try holding this position for one minute and then work your way up to longer times. To make the plank more difficult, try holding one arm and the opposite leg off the ground.

Side Plank

The side plank focuses on the oblique muscles in the side of your core. To do a side plank, lie on your side with your feet stacked, resting your forearm on the ground. Push your hips off the ground so that only the outside of your foot and your forearm are in contact with the ground. Focus on keeping the shoulders, hips and legs in a straight line and hold the position for 30 seconds, contracting your obliques the entire time. To make the side plank even more killer, try raising your top leg off your bottom leg and holding it in the air, effectively making an ‘X’ with your body.

Bird Dog

This exercise involves resting hands and knees on the ground, positioned so that your back is flat like a table. Raise one arm and the opposite leg, extending them as far from your body as possible, and hold the position for 30 seconds. The steadier you hold, the more effectively you will work the deep core stabilizer muscles. Switch to the other arm and leg and repeat the move. To enhance the difficulty, attempt the same exercise but raise the same side arm and leg together instead of opposites.

One Leg Bridge

To work the backside of your core, try the one leg bridge. Lie on your back with your knees bent and your feet flat on the floor. Bring one knee to your chest and hold it with both hands. Place your weight on the foot and leg that is on the ground to lift your hips up to a level in line with your pelvis and shoulders. Hold this for 30 seconds, focusing on contracting your glutes, and then slowly lower your hips back to the ground and repeat with the other leg.

Creating a Killer Workout

For a real killer workout combine these moves into one routine. For example, do a Bird Dog for 30 seconds, move to a side plank for 30 seconds on each side and then do a standard plank for 60 seconds. Challenge yourself to do the whole routine again with added difficulty.

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