This workout pulls double duty: It not only carves and tightens your core, but it also prevents lower back pain in the process, says Men's Health Fitness Director BJ Gaddour. 

The routine consists of five core stability exercises: Bird dog, hollow-body hold, front plank, side plank, and back plank. Each exercise hits your midsection from a different angle, sculpting and strengthening your midsection in 360 degrees, he says.

And since they're stability exercises, you'll train your core to resist potentially spine-damaging motions like rotation, flexion, and extension, Gaddour explains.


Watch the video above to see Gaddour demonstrate the movements. Then try this classic core workout for yourself.

Related: How Much Fat Is Covering Your Abs? (You May Be Shocked!)

How to Do the Core Workout

Perform each move for 60 seconds, resting 15 seconds between each one. Complete all five exercises to finish one round. Do 3 to 5 rounds total. 

1. Bird dog
2. Hollow-body hold
3. Front plank
4. Side plank
5. Back plank

There are 3 different levels for each move: beginner, intermediate, and advanced. Choose the variation you can do with perfect form for 60 seconds straight.

More Men's Health:
-- 30-Minute Insane Interval Workout
-- Leg Day Workout For Guys Who Hate Leg Day
-- The Hip Stretch That Can Also Build Muscle and Burn Fat
-- The J.J. Watt Workout