15 Partner-Friendly Ab Exercises For A Stronger Core
Working out with a friend or loved one not only keeps you accountable, but it also adds some fun to your routine.
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Since core strength is so important, we’ve included several exercises you can do with a partner to strengthen your abdominals.
1. Partner-Friendly High-Five Planks
- Both partners get in a plank position facing one another.
- Now, alternate giving high fives with your right and left hands while maintaining a strong plank position.
- This can be performed by holding the plank on your forearms or your hands.
2. Squat-And-Twist Ab Exercises
- Stand with your backs toward each other in a squat or bent-knee position.
- Pass a weighted ball clockwise and then counterclockwise.
- This helps engage the obliques.
3. Overhead Pass Abs Workout
- Standing back-to-back, one partner holds a weighted ball overhead and passes it to the other partner.
- Then, both partners squat, and the person with the ball rolls it between his or her legs for the other to pick it up and start the cycle again.
- Remember to pull your abs in as you bend down and stretch up.
4. Downward Dog Meets Plank
- One partner goes into a downward dog position, while the other crawls through or under the downward dog, and then forms a plank.
- The partner performing the downward dog then steps over the partner in plank position.
- Repeat: downward dog, crawl through, plank, step over, downward dog, rotating partners.
5. Push Together
- Grab a soft, unweighted ball (like a fitball or bender ball).
- Each partner holds the same ball and tries to push the other person.
- As you resist the push, engage your core muscles.
6. Sculpt Your Abs with High-Five Crunches
- Each partner lies in a supine (on the back) position with knees bent and feet touching.
- Roll up, high five, and roll down in a slow and controlled manner.
7. Kneeling-Partner Twist
- Get back-to-back in a kneeling position and gently twist to the right, until you can pass a weighted ball to your partner.
- Then, twist to the left side to get the ball.
- The twist will strengthen your obliques.
8. V-Sit And Pass
- Sit 1-2 feet away from your partner with your knees bent.
- Hold a medicine ball at your chest, and lean back a few inches and rotate one way and then the other, keeping your core tight.
- Throw the ball to your partner; next, it’s his or her turn to perform the movement.
9. Toss-The-Ball Ab Crunches
- Each partner lies down with knees bent and feet touching one another.
- Throw a weighted ball back and forth as each person comes up to simultaneously perform ab crunches.
10. Squat And Jump Together
- Each partner faces the other and holds onto one end of a resistance band.
- Stand far enough to create tension in the band.
- Simultaneously lower into a squat position, and then jump as high as you both can.
- Land in the squat position.
11. Twist-And-Shout Trunk Rotation
- Each partner wraps a band around the back of their waist, while the other partner holds the handles.
- Move apart from one another so that the band has resistance.
- Then, tighten your core and rotate your torso in one direction while your partner rotates in the opposite direction.
12. One-Leg Chest Pass Core Exercises
- Stand on one leg, about five feet from your partner, who is also standing on one leg.
- Your core will have to remain engaged to balance as you pass a ball between one another.
- Switch legs after you’ve passed the ball for 30-60 seconds.
13. Foot Press On A BOSU Ball
- Each partner sits on a BOSU ball, facing one another, in a V-position, with their legs bent and their feet pressed against one another.
- Now march or press each foot without losing your balance. (If you lose balance, it’s a sign you need to put more core strength into the move).
- If you’ve never done this before, it’s okay to hold onto the sides of the BOSU until you get the hang of it.
14. BOSU For The Core
- Each partner begins seated on the BOSU ball in a partially reclined position with their heels touching the floor (face your partner).
- Toss the medicine ball back and forth.
- Try not to lift your feet or touch the ground with your hands.
15. Wheelbarrow Push-Ups
- One person begins in a traditional push-up position, while the other grabs the feet of the person doing the push-up.
- You’ll need to tighten your core to do as many push-ups as you can — as your partner does squats on each downward motion.
After you’ve got in a good sweat session together, end your routine with partner stretches.