Work your core from every angle with a Core Master balance board and this six-move circuit from Marvin Ambrosius.

If you want to unveil your abs and create a strong, functional core, hitting max-rep sit-up numbers is not the way to go.

To train your core effectively, you need to focus on exercises that challenge the core’s primary function: to resist excessive spinal motion.

That means planks, anti-extension and anti-rotation moves – not extending and flexing. 

The Core Master is a balance board with a centrally located ball. It challenges your core’s resistance by allowing you to roll, tilt, rotate and stay stable.

In doing so, you can work the outer, middle and deep inner core muscles all at once, with the instability of the board forcing your entire core to stay engaged throughout. 

How To:

  • Do each exercise for 30 secs, rest for 15 secs, then move on.
  • Once you’ve completed the final exercise, rest for 60-90 secs.
  • Complete 3-5 rounds in total.

Balance of Power: Try This Core Master Abs Workout | Men's Fitness UKBalance of Power: Try This Core Master Abs Workout | Men's Fitness UK

1a. Ab Extension in High or Low Plank

  • Start in a balancing plank on the Core Master. 
  • With control, roll the board forwards from underneath your shoulders, bringing your elbows further forward than your shoulders and your chest towards the floor.
  • Return to the start position and repeat.

Balance of Power: Try This Core Master Abs Workout | Men's Fitness UKBalance of Power: Try This Core Master Abs Workout | Men's Fitness UK

1b. Close-Grip Press-Up 

  • Assume a press-up position, with hands on the board either side of the ball. 
  • Keeping your elbows tucked in, lower with control until your chest is just above the board.
  • Keep your core braced to maintain balance, and push back up to the start.

Balance of Power: Try This Core Master Abs Workout | Men's Fitness UKBalance of Power: Try This Core Master Abs Workout | Men's Fitness UK

1c. Mountain Climber

  • Start in a balancing high plank on the Core Master. 
  • Keeping your core braced and your shoulders, hips and feet in a straight line throughout, bring one knee towards your chest, then return it to the starting position.
  • Repeat the movement with your other leg, and continue alternating legs throughout.

Balance of Power: Try This Core Master Abs Workout | Men's Fitness UKBalance of Power: Try This Core Master Abs Workout | Men's Fitness UK

1d. Oblique Twist in High or Low Plank

  • Assume a high plank position (or low, to make it easier) with hands on the board. 
  • Twist the board 90 degrees to the left, return, then twist 90 degrees to the right.

Balance of Power: Try This Core Master Abs Workout | Men's Fitness UKBalance of Power: Try This Core Master Abs Workout | Men's Fitness UK

1e. Side Knees in High or Low Plank 

  • Assume a high plank position (or low, to make it easier) with hands on the board. 
  • Lift one leg off the floor and bring that knee up towards your elbow.
  • Return your leg to the floor and repeat on the other side.

Balance of Power: Try This Core Master Abs Workout | Men's Fitness UKBalance of Power: Try This Core Master Abs Workout | Men's Fitness UK

1f. Press-Up

  • As with the close-grip variation, but this time place your hands on the outer edges of the board. 
  • Remember to keep your core tight and maintain control throughout.

 

SPECIAL OFFER:

Head to thecoremaster.co.uk and enter code MF99 at checkout for £50 off your Core Master balance board (was £149.95, now £99.95).

 

 

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