When you hear the words “core workout,” you might think of the usual sit-ups and crunches. But if you really want to strengthen your midsection, targeting your abs with countless crunches isn’t the most effective strategy. The best core strengthening exercises recruit multiple muscle groups to engage your entire core. That’s the idea behind P90X Core Synergistics, an intense core workout within the P90X program.
And the benefits go way beyond flat abs. “Creating a strong core helps with stabilization, muscular endurance, strength, power, and efficient movement,” says Stephanie Saunders, Beachbody’s executive director of fitness and wellness. Best of all, you don’t even have to hit the gym — you can stream P90X Core Synergistics via Beachbody On Demand and get a great core workout right at home. Here’s what you need to know.
What Is P90X Core Synergistics?
P90X Core Synergistics is an hour-long workout that strengthens your core while conditioning your whole body. “Core Synergistics combines resistance, cardio, and balance training in a full-body workout that is completely core-focused,” Saunders says.
If you’re familiar with P90X, you probably know it offers three different formats — Classic, Doubles, and Lean. Each is comprised of three blocks that are a month in length. Each block involves three weeks of intense workouts, followed by a much-needed recovery week before starting the next block.
If you’re following the Classic or Doubles formats, you’ll do P90X Core Synergistics twice during each recovery week. If you’re following the Lean plan, you’ll do P90X Core Synergistics once a week, every week.
“Core Synergistics is the foundation of your recovery weeks,” Saunders says. “You’ll continue to strengthen your core, while allowing your body the recovery it needs.”
What Are the Benefits of P90X Core Synergistics?
While basic crunches only target your abdominal muscles, the core exercises in P90X Synergistics will also incorporate cardio, resistance, balance, and flexibility — so you’re strengthening your entire core, not just your abs.
“Instead of lying on the ground performing traditional ‘ab moves,’ P90X Core Synergistics will keep you moving and sweating, all while working on your rectus abdominis, obliques, transverse abdominis, and erector spinae,” Saunders says.
And a great core-strength workout will give the rest of your fitness routine a boost, too. “A strong core can help alleviate pain and assist in athletic performance,” Saunders says.
Which Core Exercises are Featured in P90X Core Synergistics?
P90X Core Synergistics starts with a few minutes of dynamic stretching, followed by three rounds of full-body, core-focused exercises. You’ll spend some time on the floor, but you’ll also do plenty of standing core exercises to improve stability. “The three rounds vacillate between plank work, stabilizing leg work, core-based cardio, and cutting-edge floor work,” Saunders says.
- Stacked-foot/staggered-hands push-up
- Banana roll
- Leaning crescent lunge*
- Squat run*
- Sphinx push-up
- Bow to boat
- Low lateral skaters
- Lunge & reach*
*Uses dumbbells (optional)
- Prison cell push-ups
- Side hip raise
- Squat X-press*
- Plank-to-chaturanga run
- Walking push-up
- Superman banana
- Lunge kickback curl press*
- Towel hop
*Uses dumbbells (optional)
- Reach high & under push-up
- Steam engine
- Dreya roll
- Plank-to-chaturanga iso
- Table dip leg raise
Can I Use P90X Core Synergistics Even if I’m Not Doing P90X Right Now?
Yes! Maybe you’ve already completed the P90X program, or maybe you’re currently following another fitness plan. Either way, you can still enjoy the benefits of P90X Core Synergistics by streaming the workout via Beachbody On Demand any time you need to target your core.
“This is a go-to core workout if you want to increase your balance, improve your movement patterns, or just take a day off hitting the weights,” Saunders says. “And your core will thank you!”