The 30-minute complete home weight training workout to blast fat and shape your muscles

Six-pack abs aren't that complicated: find an ab workout and eat a nutrient-rich diet. The best way to avoid injury is to build a strong core.

Want to do yoga better? Run faster? Squat heavier? It all starts with your core.

Below you'll find 6 ab exercises, along with instructions to make sure you perform each one perfectly. Incorporate them into your existing routine or turn all six into an ab workout circuit. Try two sets of each movement, resting for 30 seconds between each set.

Hard style plank

How:

• Lying face down on the floor, support yourself in a forearm plank position.
• Make sure your elbows are aligned under your shoulders and your hands are curled into fists.
• Your forearms should be parallel to each other.
• Hold for 10 to 20 seconds per set.

Dead bug

How:

• Lie face down with your arms straight over your shoulders.
• To begin, bring your knees directly over your hips and bend at the knee so that your calf forms a 90-degree angle with your thigh.
• Next, simultaneously lower your left arm over your head while straightening your right leg and sending it toward the floor.
• Pause, return to the starting position, then repeat on the opposite side.
• Do 14 alternating reps to complete a set.

Hollow extension-to-cannonball

How To:

• Get into a cannonball-type shape on your back, hugging your knees into your chest.
• Simultaneously extend your legs and arms outwards into a "hollow" position, pressing your lower back to the floor.
• Hold for five seconds before curling up again, and complete five reps for one set.

Dumbbell side bend

How:

• Stand with your feet hip-width apart and hold a dumbbell in your right hand, palm facing in toward your torso.
• Keep your back straight, activate your core, then lean to the side as far as you can, but only at the waist.
• Hold for one second at the bottom of your range of motion and return to the beginning for one repetition.
• Do between 12 and 20 reps for a set.

Barbell back squat

How:

• With your feet shoulder-width apart, lift a bar off the platform, centering it evenly over your shoulders.
• Return your glutes as if you were lowering yourself into a chair, bending your knees as deep as possible.
• Press back on your heels to return to the starting position for one repetition.
• Do 12 reps for a set.

Bird dog

How:

• Think of it as a backwards dead bug.
• Start in a tabletop position with your shoulders on your wrists and hips on your knees.
• Engage your core while simultaneously lifting your right arm and left leg.
• Your foot should be flexed as you relax and your palm should face your body.
• Pause for a second when your arm and leg are level with your torso, then bring your elbow and knee to touch under your body.
• Repeat on the other side for one repetition and do five repetitions for one set.