Workout Wednesday – 4 Core Strengthening Exercises For Beginners

Workout Wednesday! 

Core Strengthening Exercises

4 Core Strengthening Exercises for Beginners 

Stability Ball Crunch   
Laying Side Bend      
x 10/side
Russian Twist
x 10
60 Seconds





  1. Yvonne says:

    I just started my busy season at work and have several (4-5) late nights a week. What would you recommend I do for a “quick” workout every night to continue the motivation but not deprive myself of too much sleep? Unfotunately, I am one of those individuals that can’t exercise early in the morning because exercise puts me to sleep, it doesn’t get me up and going. I appreciate any advice for short, effective workouts because I don’t want to see all of my hard work go to waste.

    Thank you


    • Anna says:

      Hi Yvonne,
      You could still do whatever Flavilicious program your currently following but shorten the rest periods and squeeze in as much work as you can in the time you have. The next week try and squeeze in a little more. This will give you something to work towards each week and a way of seeing progress :)
      All the best!
      Anna, CPT, FF Specialist

      • Yvonne says:

        Hi Anna,

        Will the workouts still be effective if I only do one rep of all the exercises in a day or should I pick and choose some of the exercises and do more reps of just certain ones? For example, when I do my arms, will it be effective if I do one rep of each of the exercises during the arm day or should I do more reps of just certain exercises?

        I really appreciate all of your help!


        • Anna says:

          Hi Yvonne,
          Your very welcome! You could do just one set of each circuit (so do the entire workout 1 time through instead of 3) Or do three sets of just the first circuit then next week do three sets of 2nd circuit, ect. Hope that makes sense, let me know if you need anything else.
          All the best!
          Anna, CPT, FF Specialist

  2. emily says:

    Hey Flav,
    I have been doing full-body-licious and my abs are still feel weak.
    Same here about the plank. I can hold it forever.
    Should I just keep pushing?
    Thanks so much!

    • Anna says:

      Hi Emily,
      Just keep working at it and you will get better. Make sure you are doing as Flavia says in the video. Thinking about using your ab muscles during each movement rather than your hip flexors.
      All the best!
      Anna, CPT, FF Specialist

      • emily says:

        Btw, I have major before and after picture from just doing flavia fitness. I am going to give myself until june to do the last after picture. it will be epic! xo, emily

  3. Jennifer says:

    Hi Flavia,

    I had my baby about 6 months ago and am getting back into shape. I really need to get my core strength back and am trying to tighten my tummy. However, I really don’t know which exercises I should be avoiding and doing because of my abdominal splitting. I am so scared that I might make it worse. Please help!
    Thanks a bunch,


    • lois says:

      Hi Jennifer,
      My daughter has the same issue. She has gone to a physio who specializes in abdominal splitting. You should do the same as it is a complicated fix. It is very important to strengthen and even out the two sides during Kegel type exercises before trying to do ab exercises when you have this condition. Otherwise you may end up with incontinence issues. Go sooner rather than later.

      Good luck,

    • Flavia says:

      THat you will have to talk to your physician about. No medical advice given here :)

  4. Jocelyn says:

    Just started Curvalicious (Day 2 today) – abs were killer on me! I could barely lift my shoulders off the floor in the Stability Ball V-Up. To help strengthen my abs, could I do this workout on top of the Curvalicious workouts I do 5 days/week? Or would that too much?

    • Anna says:

      Hi Jocelyn,
      See how you feel. Definately do the beginner core strengthing exercises demonstrated above so you learn how to properly contract your abs. You can do 1 – 2 sets of the beginner ab circuit 3 – 5 times per week in place of the curve ab work. If you want to do 1 – 2 sets of Curve ab work after the beginning ab circuit you can. Try to really think about using your core during the exercises and just do the best you can and you will start to progress. As the beginner exercises get easier you can start incorporating less of them and more of the Curvalicious ab work.
      All the best!
      Anna, CPT, FF Specialist

    • Flavia says:

      Up to you…if you feel that you need to strengthen first, do this circuit for a week and then return to the Curve ones :)

  5. Lori/Souper17 says:

    Great Video, Flavia!!! My abs seen the best results after 12 weeks of Curvilicious, all these exercises are incorporated in those workouts. Once my abs got strong, I was able to lift heavier and any back pain I once had was completely gone. After a long day of cleaning or cooking, my lower back would be strained, I have not experienced that since doing your workouts and I’m sure it’s because my core is so strong after training it so effectively. Love the tips on proper form!!! Thanks!

  6. Nicoll says:

    I’ve been following your site for 6 months and I love the new format for Tuedays and Workout Wednesday . I must admit I haven’t ordered my Flavicious or Curvilious DVDs because reviews I read said they were for those already at a certain standard of fitness and I didn’t want to buy and only do half the exercises or use bad form. But in particular I love this post. But this workout s great for the beginner to know where to start & re-train those neglected muscles to remember the moves with handy working up to tips. More of these Beginner to Flavilicious Post would be great!!!

  7. Wendy says:

    Thanks for the technique reinforcement. I have a problem when working my abs. Every time I lower my legs or my back to the floor my lower back makes a loud pop. It doesn’t hurt, but it feels uncomfortable. What do you suggest I do?

    • Anna says:

      Hi Wendy,
      I had this exact same issue a few months ago. I highly recommend you seeing a chiropractor and telling them about it, they should get you fixed up. Also doing hip, glute, and hip flexor stretches really helped me.
      All the best!
      Anna, CPT, FF Specialist

  8. Felisia Palmer says:

    Hi Flavia I had a baby five months ago by c-section can you give me some tips on how to work my core area to get it looking like yours!!! Thanks a lot doll

    • Flavia says:

      I would have to say to check out the abs workouts. Not sure what your restrictions are if any!! There are a lot of workouts for the abs but food is key to getting a toned midsection!

  9. Marianne says:

    The model in this video is gorgeous! 😉
    Kidding (its me). To Flavia, thank you for having the patience with such an awkward beginner such as myself. To Flavia’s followers, it doesn’t matter how many crunches or push-ups you do, if you are not doing them correctly you might as well just sit on a bench. In fact, doing exercises incorrectly just leads to injury turning you off of exercise. I speak from experience! Flavia taught me to slow down, concentrate and make your workout worth your while.
    It will take some time to become ‘Flavilicious’, but I am on my way!

    • Anna says:

      Awesome job Marianne!
      You are very pretty and were a great demonstrator! You are exactly right Marianne! It doesn’t matter how many reps you do if they all suck. Don’t count each rep, make each rep count! :)
      All the best!
      Anna, CPT, FF Specialist

    • Flavia says:

      Thank you Marianne. You were perfect to work with :)

  10. Susan says:

    Hi Flavia,

    You are looking great! Just had a question about the standing side bends in the Abs warmup, Booty workout in Curvalicious. I know you mentioned not using a heavy weight so that you don’t over develop the hip area. How high a weight would you go for both standing side bends (overhead as well)? I think I might be padding that hip area with muscle and just because I can lift a heavier weight for this exercise, should I? Thanks!

    • Anna says:

      Hi Susan,
      Your right, we do not want to use much weight with oblique exercises so not to add size to our waist/hips. If you are using a dumbbell, 5 – 8 lbs should be great. If this is way too easy you can do more reps. If using the cable use the lightest weight possible 10 – 20 lbs.
      All the best!
      Anna, CPT, FF Specialist

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