21 Core Exercises For a Flat Stomach

got-core-upright-graphicToday I wanted to give you a sneak peak into one of my Got Core programs.  This is a group I have been working with for over 2 years, so many of the exercises you are going to see are very advanced, but the only thing that is different from those in the video and yourself, is experience and proper training.

The Got Core DVDs will be coming out Dec 14th at 7 AM CST and there will only be a limited number available, so make sure you are signed up for the newsletter to be the first to know when they go live.

Here are the exercise names that I give them 🙂

  1. Single leg bridge
  2. James Bond
  3. Single leg knee tuck
  4. Straight up crunches
  5. Russian twist toss
  6. Foot to hand transfers
  7. Scorpion
  8. Lower body squirms with arms up
  9. Single leg supine twist
  10. Spider crunches
  11. Pushups with inner thigh leg squeeze
  12. Swimmers with ball between legs
  13. Pike to shoulder press
  14. Single leg hip raises
  15. Pushups toes on ball
  16. Pushup single leg knee tuck hold
  17. Swimmers with ball in hands
  18. Single arm plank
  19. Reverse Leg Extensions
  20. Back extensions
  21. Single leg plank

What are your favorite core exercises?


  1. Patty Munro says

    I sooooo cant wait for Monday! Got Core???!!!

  2. Iam anxious to try out the Got Core Dvd.. just got my this am.. so I will definately do it this weekend. Good to know that I am familiar with some of these exercises from bootcamp. Thanks for making the workouts always interesting and never boring.

  3. Terrific Teaser Dustin!


  4. My favorite core exercises would have to be bridges on the ball and swimming on the ball.

  5. Those look great! I’m excited to get the DVD!

  6. Favorite core stuff: rollup, bicycles, foot-hand pass, hip circles, the saw, plank taps, plank jacks, walkout & handwalks. Many of the demo abs I can’t do yet, but I’ll consider it homework to build up to. Good video!

  7. I live in Penna. will this DVD be available on the East Coast?

  8. Dustin,

    This couldn’t come at a better time for me….I have been an avid follower of yours for quite a while…have incorporated many of your exercises and tips into my daily regimen. I started high intensity training in earnest about 6 months ago and have seen an amazing transformation in my body. I am by far the healthiest and fittest I have ever been….that said…I turned 50 last Saturday…and yesterday partially tore my achilles…WAY too much aggressive jump roping and plyo I’m certain. So…I am now on crutches until after X-mas when I meet with the orthopedist to decide what next!! I have been given the ok to do light swimming…as long as there is no pain….SOOOO my husband ordered these DVD’s for me…and probably just as much for him….so as to keep his sanity!!! I am totally disappointed and may be even a bit depressed…I have worked SO hard to get where I am and now am in total fear that everything I have done to date will be all for not….I am hopeful the DVD’s will carry me through to recovery….although my jump rope days may be officially over!!! As an aside…for those of you who haven’t jumped rope you should honeestly give it a try….SUPER tough at first but absolutely exhilirating once you “get” it! Anyway thanks Dustin….please super speed my DVD’s:)

    • Lisa,

      I am SO sorry to hear about your achilles! I wish you a very speedy recovery. I am glad the core DVDs will come in handy. Having myself come back from a very major knee surgery last year and then the broken elbow this year, my best advice is keep a positive attitude (ie, my triceps are going to get a great workout from crutching all day!) and remember that even though it doesn’t seem like things will get back to normal, they will… Also keep in mind that all your hard work the past 6 months, will come right back to you within a few weeks to a month after you are healed. Muscle memory is a beautiful thing!


  9. Sandra Meinholz says


    This past weekend I sprained my right knee!! Now I have a torn ACL in my left as well as a sprain in my right!! What should I be doing to stay in shape? I have three weeks to reduce swelling and take it easy. I can do some of the weight training but nothing with a chair where I’m stepping up or lunges. I can’t run nor can I do anything with bending my knee.

    Any suggestions?? I will be seeing you at Mama Tone over our winter break. Please help!!

  10. Honestly….you really are the best! I hadn’t thought about muscle memory, something to hold on to for sure! Funny…I woke up this morning thinking, wow I feel like I really had a workout…my obliques and arms were really fatigued….CRUTCHING!! I will continue to look to you for inspiration, and cool new hard core moves….THANKS!

  11. They make the scorpion look SOOOOO easy. I still struggle with that one. What a fit group of people—I can’t wait to make it look that easy after using my Got Core for awhile! 🙂

  12. sue peterson says

    Can you tell me how long it takes to complete a workout on the “Got Core” dvd?

    Sue P.

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