Want a strong, ripped and athletic core? Try this 7-exercise workout.

The workout includes many exercises often prescribed by elite strength coaches Mike Boyle and Todd Durkin. The combination of moves is designed to train your entire core, including your abs, obliques, lower back and deep core stabilizers. You won’t see any Sit-Ups or Crunches, because those exercises are simply not effective and may hurt your lower back.

This routine is tough. When you finish, your abs will be on fire and your heart rate will spike. That’s why you should do the workout after you complete your strength exercises, so your fatigued core muscles don’t impair them.

The first time you try this workout, do 10 reps per exercise and don’t take any breaks. As you get stronger, gradually increase the number of reps to 20, or do two or three sets. The prescribed exercises call for a physioball and a resistance band. If those tools are unavailable, perform the listed alternative exercises. Here are the 7 exercises, with Coaching Points.

1. Physioball Rollouts

• Place your hands on the physioball.
• Keep your back straight and core tight as you roll the ball out in front of you.
• Decrease the size of the ball to increase the challenge.

Alternative exercises: Ab Wheel Rollout, Barbell Rollout

RELATED: Increase Core Strength with Anti-Extension Exercises

2. Physioball Pike

• Place your toes on the physioball.
• Keep your back straight and core tight.
• Slowly rotate your elbows in a circle, first clockwise, then counter-clockwise.

Alternative exercises: Physioball Jackknife, TRX Pike

3. Physioball Plank Circles

• Place your elbows on the physioball.
• Keep your back straight and core tight.
• Slowly rotate your elbows in a circle, first clockwise, then counter-clockwise.

Alternative exercises: Physioball Buzz Saw, TRX Buzz Saw

4. Dead Bug

• Keep your abs tight and your low back pinned to the ground.
• Slowly raise, then lower your opposite arm and leg as you exhale.
• Fully inhale after each rep.

Alternative exercise: Arm-Assisted Dead Bug 

5. Side Plank Row

• Maintain a straight line with your body.
• Don’t let your hips sag.
• Keep your torso from rotating as you row.

Alternative exercises: Side Plank Dips, Rip Trainer Samurai Strike

6. Bird Dog

• Keep your abs tight.
• Don’t let your back sag.
• Keep your hips square to the ground.

Alternative exercises: Alternating Superman

7. Resurrected Dead Bug

• Slowly lower your legs.
• Drive your heels up to the ceiling.

Alternative exercise: Leg Raises

RELATED: 6 Effective Dead Bug Variations