Claire Jenkins
Fitness Trainer
ACSM-CEP, MS, RYT-200
There’s something about summer that makes us want to move more, feel stronger, and look our best.
Whether you’re getting poolside-ready or simply looking to boost your core strength for better posture and stability, our Summer Sculpt Core Series is your go-to guide for building toned abs and improving full-body function.
With Sunny Health & Fitness, sculpting your core doesn’t have to mean endless crunches or complicated routines. This program will walk you through the benefits of ab sculpting, how to safely train your core, and introduce you to smart, accessible equipment to help you stay consistent and confident all summer long.
Why Focus on Ab Sculpting?
When most people think of core workouts, they imagine flat stomachs or six-packs. But ab sculpting goes deeper than that – literally.
A well-trained core includes not just your superficial ab muscles (like the rectus abdominis) but also deeper stabilizers such as the transverse abdominis, obliques, and muscles that support your spine and hips.
More importantly, sculpting your abs can improve your posture and balance, support healthy spine alignment, enhance athletic performance, reduce the risk of back injuries, and assist in overall muscular strength and control.[1]
And yes, toned abs are definitely a bonus! A strong core lays the foundation for nearly every movement in your daily life, from reaching up to grab a towel from your closet to powering through a poolside HIIT session.
Core Building Tools
While it’s not necessary to invest in any equipment to build a strong core, it sure does make it simpler. Not to mention, each of these equipment spotlights will bring a new, fresh take on your core workouts.
Sunny makes it easier than ever to commit to your core goals with targeted, easy-to-use equipment. Here’s four products that can help support your summer sculpt journey.
1. Ab Roller Wheel - NO. 090
This tiny yet mighty piece of equipment is a staple for building deep core strength. It targets your entire abdominal wall, especially the deep transverse abdominis and the rectus abdominis, while engaging your shoulders and back.
This piece is portable and beginner-friendly, keeps things low impact, and effectively engages multiple muscle groups at once. Talk about efficient!
Trainer Tip: Keep your hips tucked and avoid sagging your lower back during rollouts to prevent injury and maximize activation. Only roll as far as you can while maintaining good form.
2. Dual Sided Core Exercise Disks – NO. 104
These smooth gliding disks allow for dynamic movement on hard or carpeted surfaces. They’re perfect for controlled sliding movements that activate both large and small stabilizing muscles in your abs, glutes, and thighs.
Using these disks will help challenge stability in multiple directions, are excellent for rotational and lateral core work, and are compact enough that you can take them anywhere.
Trainer Tip: Use them for mountain plank jacks, climbers, pikes, or sliding lunges to build a rock-solid core while also improving your cardio.
3. Core Glider Ab Trainer - SF-A022005
Take your ab sculpting up a notch with this glider. The Core Glider mimics Pilates and gym floor exercises in a low-impact, fluid way. It’s especially great for those looking to train their core through full range of motion in a supported way.
Trainer Tip: Combine it with a plank sequence on your mat for high-intensity, low-impact core work that doesn’t strain your joints.
4. Medicine Ball – SF-EB03 Series
An underrated hero of ab sculpting, the medicine ball adds challenge to classic moves like crunches, Russian twists, and slams.
It’s a great way to load your core and train power at the same time. It’s another versatile tool that you can use to support functional, full-body core training.
Trainer Tip: Choose a weight that is challenging but doable. Avoiding increasing the weight at the expense of your form.
How to Program Your Core Workouts
When it comes to training your core, consistency and smart progression are key. Here’s a few ways you might consider incorporating abs into your summer workout routine.
- 3 core-focused workouts per week (10–15 minutes each) that can be stacked on top of your regular strength training workouts.
- 1–2 recovery sessions that incorporate mobility for spinal health.
- Integrate core finishers into your other strength workouts.
Sample Workouts for Toned Abs
Below are three samples, perfect for sculpting your abs at home or on the go.
Workout 1: Stability + Strength (20 minutes)
Equipment: Medicine Ball + Ab Roller Wheel
Warm-Up (5 minutes)
- Cat-Cow Stretch (1 min)
- Bird Dog (1 min, alternating sides)
- Thread the Needle (1 min, alternating sides)
- World’s Greatest Stretch (30 sec per side)
Core Circuit (3 rounds)
- Medicine Ball Crunches – 15 reps
- Ab Roller Rollouts – 8 to 10 reps
- Medicine Ball Pass (hands to feet) – 10 reps
- Forearm Plank – 30 seconds
Cooldown (5 minutes)
- Child’s Pose + Side Stretch
- Seated Twist
- Kneeling Lunge Stretch
Pro Tip: Don’t rush. Slow, controlled movements are what create deep core activation and definition.
Workout 2: Dynamic Core Burn (25 minutes)
Equipment: Core Disks + Core Glider
Warm-Up (5 minutes)
- Plank Shoulder Taps – 30 sec
- Side Lunges – 30 sec each side
- Standing Arm Swings – 1 min
- Marching Glute Bridge – 2 min
Core Superset A (Repeat 3x)
- Core Glider Crunch – 30 sec
- Disk Mountain Climbers – 30 sec each side
Core Superset B (Repeat 3x)
- Core Glider Pike – 10 reps
- Disk Plank Jacks – 30 sec
Finisher
- Disk Knee Tucks – 2 sets of 12
- Disk Wide Mountain Climbers – 30 sec
Cooldown (5 minutes)
- Cobra
- Seated Figure 4
- Reclined Twist
Workout 3: Ab Sculpt & Stretch Flow (30 minutes)
Equipment: Roller Wheel, Disks, Glider, Medicine Ball
Core Flow (Repeat until you hit 20 minutes)
- Offset Plank Medicine Ball Hold – 30 sec each side
- Core Disk Abdominal Reaches (hands on disks) – 10 reps per side
- Core Glider Crunch– 15 reps per side
- Ab Roller Extension – 10 reps
- Core Disk Pike + Hold – 10 reps
- Medicine Ball Russian Twists – 15 reps per side
Stretch + Recovery Flow (10 minutes)
- Seated Forward Fold – 1 min
- Disk Child’s Pose – 1 min
- Reclined Butterfly – 2 min
- Happy Baby – 2 min
- Diaphragmatic breathing with eyes closed– 3 min
Pro Tip: This flow combines strength and flexibility—perfect for a low-impact day or post-cardio core sculpt.
Build Your Routine and Stay Consistent
Sculpting your abs isn’t just about appearance. It’s about feeling strong, steady, and supported in everything you do.
Whether you’re working through your exercise routine or simply moving through your daily activities, a stronger core makes it all easier and more enjoyable.
This summer don’t just chase flat abs – go after power, presence, and performance. Whether you’re new to core training or looking to refine your routine, the Summer Sculpt Series: Core will guide you step by step.
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