How To Do Core Body Hops

By: Chris Freytag, CPT

Chris Freytag demonstrating Core Body Hops

Core Body Hops are a powerful exercise that combine cardio and core for one, solid and effective move! If you are looking for a new and creative way to train your core body, you should learn how to do Core Body Hops.

Crunches, sit-ups and reverse curls are all good, solid core moves, but none of them hold a candle to the effectiveness of just a few Core Body Hops. A solid plank is an amazing way to train your core, but once you learn it you can add these hops and really get something done.

After all, most of the time the desire to change your abs and go for that six-pack has a little to do with the core muscles and a lot to do with the fat that sits on top of them.

By using Core Body Hops, you get both in on great move! Not only will you feel your abs, but you’ll get your heart rate up and burn some calories in the process.

Core strength is important to achieve for many reasons. Beyond just looking great, strong, tight abs provide you with better posture, a stronger back and a more stable body all around.

Not only do your abs need to be strong in front where you see that gorgeous six-pack, but your lower back and obliques, or waistline muscles, matter too. This move does it all.

Keep in mind that this move is not for beginners. First, you should learn how to do a solid plank, either on your knees or in a full plank position.

Once you have that strength, you can add the side hops with your feet.

Try Core Body Hops in our workout 7 Total Body Exercises That Burn Fat Fast.

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    How To Do Core Body Hops

    Here are the steps to performing Core Body Hops:

    1) Begin in a plank position with your shoulders over your wrists, feet together, and your body in a straight line.

    2) From this position, bend your knees and hop both feet to your left, keeping your feet together.

    3) Hop back to center and then to the right.

    What Muscles Do Core Body Hops Work?

    Core body hops are a powerful exercise that uses bodyweight and plyometric movements to get your heart rate up and burn calories. Core body hops target your core, hamstrings, quads, and thighs.

    Benefits of Core Body Hops:

    There are many reasons you should incorporate core body hops into your workouts. Here are just a few:

    Improves Cardiovascular System

    Core body hops is a unique way to improve your cardiovascular system by using your body weight and core strength to move your lower body. This exercise is unique because it is a plyometric move done from a plank position. It’s an awesome alternative to jumping that you can include in any workout.

    Strengthens Core

    The movement in core body hops is done primarily with your core muscle strength. To get the feet jumping to one side together you need the core muscles to activate and pull in. 100 crunches can’t touch what just a handful of core body hops can do for your core!

    Strengthens Shoulders

    Core body hops are done from a plank position. The holding of the plank strengthens your shoulder and arm muscles. Additionally, the extra movement of the lower body adds more resistance and challenge to the shoulder girdle!

    How Many Calories Do Core Body Hops Burn?

    Core body hops are a challenging cardio move. In general, an exercise will burn about 100 calories for every 10 minutes you are working. You will get a solid burn with core body hops because your heart rate will be very high! It all boils down to how hard you work.

    Other Exercises Similar to Core Body Hops

    If you like the work and results you get from the core body hops here are some other exercises you might like as well!

    How To Do Burpees

    How To Do Plank Jacks

    How To Do Power Skips

    Incorporating Core Body Hops Into Your Workouts

    Core body hops are an amazing exercise that will give you results on their own! However, you could also incorporate core body hops into other workouts to mix it up and add variety! Here are some ideas to make that happen:

    Use Core Body Hops In A Full Body Workout

    Strengthening all of your muscles and working on your cardio in one shot for a full body workout is time efficient and effective. The following workout is awesome because not only will you get everything done in less than 30 minutes, but it is done with only body weight so no equipment is needed!

    Full Bodyweight Workout

    Squat– 12 reps

    Squat Jumps – 12 reps

    Push-Ups – 12 reps

    Push-Up Jacks -12 reps

    Forward Lunges – 12 reps

    Split Jumps – 12 reps

    Army Crawls – 12 reps

    Core Body Hops – 12 reps

    Repeat if desired!

    Use Core Body Hops In A Core HIIT Workout

    Core body hops push your heart rate AND work your core. This combo is awesome for flattening your belly because you can simultaneously shed fat and strengthen muscle all at once! Try this workout to see!

    Core HIIT Workout

    Warm Up:

    Jog in place – 1 minute.

    Inchworm – 4 times

    Perform each of the following moves below for 20 seconds. Rest for 10 seconds in between moves.


    Plank Jacks

    Diamond Jacks

    Core Body Hops

    Split Jumps

    Repeat set 3 times.

    Dips and Kicks

    Side Plank Scoop Right


    Side Plank Scoop Left

    Repeat set 3 times

    Use Core Body Hops In An Ab Workout

    Working on that six-pack might come and go in importance, but working on your abs for a stronger mid-section and lower back is never out of style.

    Check out this ab workout using core body hops.

    Abdominal Strength Challenge

    Pilate 100 (follow directions for 100 breaths)

    Toe Touch With Reach – 15 reps

    Oblique Crunch – 15 reps per side

    Core Body Hops – 16 reps

    Cross Body Planks – 16 reps alternating

    Reverse Plank – Hold or 30 seconds

    If you love these, here are 3 more similar workouts that you’ll like too!

    7 Total Body Exercises That Burn Fat Fast

    5 Butt and Belly Burning Tabata Moves

    Plank You Very Much 10 Minute Workout

    Targets: core, hamstrings, quads, thighs

    (This will help us personalize your experience so that you can get the best advice possible from us!)
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