Whether you’re referring to a planet, fruit or human anatomy, the core is a vital, central component. Definitions of “core” often include words like “foundational” and “essential.”

When it comes to the human body, the core is arguably the most important group of muscles.

The following exercises can be done alone or at the end of a long workout. Either way, it takes just 20 minutes to strengthen and develop the essential foundation of your body.

Note: The following exercises should be done as a Tabata workout. Perform each exercise for a total of four minutes, alternating between 20 seconds of high intensity and 10 seconds of rest. Still confused? Learn more about the Tabata trend here.

1. Scissor Kicks

Alternate 20 seconds of high intensity and 10 seconds of rest: 4 minutes total

1. Lie on your back with your hands underneath your butt.
2. Keeping your legs straight, lift your feet approximately six inches off the floor.
3. Kick your legs out to the sides and return them back to the center. Continue this pattern.
4. Focus on keeping your legs straight throughout the movement.

2. Plank Step Ups

Alternate 20 seconds of high intensity and 10 seconds of rest: 4 minutes total

1. Begin in a forearm plank position with your elbows directly under your shoulders.
2. Move one hand at a time into a push-up position.
3. Move back to the forearm plank position one hand at a time. Repeat the sequence
4. Switch the side you start with each time.

Note: Avoid rocking side-to-side. Keep your hips steady and facing the ground.

Source: http://www.active.com/fitness/Articles/20-Minute-Tabata-Core-Workout.htm