Best Core Workouts With Garage Gym To Get Lean And Burn Fat

The Barbell Ab Rollout is an advanced exercise that helps strengthen your core muscles. You start on your knees, roll the barbell forward while keeping your back straight, and then pull it back to your starting position. This exercise effectively works your abs, shoulders, and back, so it's important to maintain good form.

How to do it

1. Kneel in front of a barbell on the ground.
2. Grab the barbell with both hands, keeping them shoulder-width apart.
3. Brace your core and push the barbell forward until your arms and hips are fully extended.
4. Maintain tension in your abdomen to keep your lower back straight.
5. Pull the barbell back to the starting position while exhaling.

Cable Russian Twists are a core exercise that strengthen your obliques using a cable machine and a stability ball. This move challenges your balance and engages your entire core for better strength and stability.

How to do it

1. Sit on a stability ball with a cable pulley at shoulder height, one foot away, holding the handle.
2. Walk back until your shoulders are on the ball, with knees bent at 90 degrees.
3. Hold the handle with both hands at the center of your chest. Keep your hips still and rotate away from the pulley.
4. Rotate as far as you can while keeping your hips stable, then return to the center and switch sides.

The Exercise Ball Crunch is a challenging version of the standard Crunch that includes a medicine ball for added weight. It's perfect for beginners who want to strengthen their core muscles while using a stability ball.

How to do it

1. Sit on the Exercise Ball with your knees bent and feet flat on the floor.
2. Lean back onto the ball, keeping your back straight.
3. Cross your arms over your chest or place your hands behind your head.
4. Engage your core and curl your upper body towards your knees.
5. Lower back down slowly, keeping your core tight throughout the movement.

The Hanging Knee Raise is a core exercise done by hanging from a pull-up bar and lifting your knees to your chest. This movement challenges your core stability while increasing the difficulty compared to a regular sit-up.

How to do it

1. Grab the chin-up bar with a neutral or overhand grip.
2. Hang with your arms straight and engage your core by tightening your stomach muscles.
3. Lift your knees up towards your chest while keeping your body still.
4. Lower your legs back down slowly to the starting position.

Weighted Ball Hyperextension is a challenging exercise that works the lower back and core muscles by using a stability ball. It increases strength and endurance by adding resistance beyond regular hyperextensions.

How to do it

1. Kneel tall facing the stability ball, securing your feet under a stable object or with a partner's help.
2. Lie over the stability ball with your legs extended, leaving your shoulders hanging off the edge.
3. Hold a weight close to your chest and tighten your core to keep your back straight.
4. Lift your shoulders by pushing your hips forward while keeping the ball still.
5. Lower back to the starting position.

The Stability Ball Oblique Crunch strengthens your side abs, also known as obliques. By performing this exercise on a stability ball, you add an extra challenge that helps develop better core stability and strength.

How to do it

1. Lie sideways on the stability ball with your lower back and hips supported.
2. Place both hands behind your head.
3. Engage your core and lift your torso towards your hip.
4. Twist your body to one side, bringing your elbow towards your opposite knee.
5. Hold for a moment, then return to the starting position while keeping your core tight.
6. Repeat on the other side after each crunch.

Stability Ball Roll Outs strengthen your core, focusing on your abs and obliques. You start on your knees and roll forward on the ball while extending your arms, engaging your core to keep your back flat. It's a challenging exercise that enhances your overall stability and strength.

How to do it

1. Get into a kneeling position with your forearms on the stability ball.
2. Engage your core and slowly roll the ball forward by stretching out your arms.
3. Roll out only as far as you feel comfortable.
4. Return to the starting position while keeping your core tight.
5. Maintain a straight back and a line from your shoulders to your heels.

The Stability Ball Pike is a core exercise that strengthens your abs while improving flexibility. In this move, you'll lift your hips towards the ceiling with your feet on a stability ball, challenging your balance and strength.

How to do it

1. Start in a pushup position with your feet on the stability ball.
2. Engage your core and roll the ball towards your body by lifting your hips.
3. Keep the balls of your feet on the ball during the movement.
4. Hold the top position for a moment, keeping your core tight.
5. Slowly roll the ball back to the starting position while maintaining core tension.
6. Keep your back straight and core engaged throughout the exercise.

The Plank With Dumbbell Pull Through is a core-strengthening exercise that combines a plank position with a dumbbell pull. It works your core, shoulders, and back, while also improving your balance and stability.

How to do it

1. Place a dumbbell on the floor.
2. Get into a high plank position perpendicular to the dumbbell, with the dumbbell behind one wrist.
3. Keep your arms straight under your shoulders and feet shoulder-width apart.
4. Engage your core and keep your back straight.
5. Shift weight to the hand closest to the dumbbell.
6. Raise your opposite hand to reach for the dumbbell.
7. Grab the dumbbell and pull it across to the other side.
8. Return your hand to the floor, switch sides, and repeat.

The Exercise Ball Pull In is a core-strengthening move that focuses on the lower abdominals. You’ll pull your knees towards your chest while balancing on an exercise ball, making it a fun and challenging alternative to traditional ab workouts.

How to do it

1. Sit in front of an exercise ball.
2. Lie on the floor in a push-up position with hands shoulder-width apart.
3. Place your shins on top of the ball while pushing your body off the floor.
4. Keep your back straight and pull your knees toward your chest, rolling the ball forward.
5. Hold for a moment, then slowly extend your legs back to the starting position, returning the ball under your shins.

The Forward Stability Ball Plank is an exercise that builds strength in your core, shoulders, and arms while improving balance. By using a stability ball, you’ll engage more muscles and enhance your body control.

How to do it

1. Place your elbows on the stability ball under your shoulders and clasp your hands together.
2. Lift your body off the ground by stepping onto the balls of your feet, keeping a straight line from your heels to your shoulders.
3. Hold this straight position for the designated time.

The Landmine Core Rotation is an exercise that strengthens your entire core, especially the obliques. It involves rotating a barbell from side to side, which helps improve your stability and movement control.

How to do it

1. Secure one end of a barbell in a landmine attachment or a corner.
2. Stand with your feet shoulder-width apart and grab the barbell with both hands at chest height.
3. Rotate your torso, swinging the bar to your left side while keeping your arms straight.
4. Swing the bar back to your right side, alternating sides with each movement.
5. Repeat until you've completed your desired number of repetitions.

Leg Raises with a Stability Ball strengthen your lower abs and hip flexors by squeezing a ball between your legs and lifting it. This exercise improves core stability and engages more muscles compared to regular leg raises.

How to do it

1. Lie on your back with your hands under your hips for support.
2. Squeeze a stability ball between your feet and keep your legs straight.
3. Lift the ball towards your hips, ensuring your lower back stays on the floor.
4. Lower the ball back down to the starting position in a controlled manner.

The Stability Ball Hyperextension strengthens your lower back and improves core stability. Using a stability ball makes the exercise more challenging and helps engage your back muscles effectively.

How to do it

1. Lie face down on a stability ball with your hips on the ball and legs extended, pressing your feet against a wall.
2. Cross your arms over your chest and relax your upper body over the ball.
3. Lift your shoulders up as high as you can by pressing your hips into the ball.
4. Lower your shoulders back to the starting position in a controlled manner.

The Balance Trainer Stability Ball Knee Tucks is an exercise that strengthens your core, hip flexors, and shoulders while improving balance. It uses a balance trainer and a stability ball to add difficulty compared to regular knee tucks on the floor.

How to do it

1. Start in a plank position with the Balance Trainer placed upside down and both hands on its handles.
2. Put your lower legs and feet on the stability ball, keeping balance in plank position.
3. Pull your knees towards your chest, rolling the ball forward.
4. Extend your legs back out to return to plank position.
5. Keep your core tight and avoid arching your lower back during the exercise.