10 Core Exercises from Mark Wahlberg's 'Pain & Gain' Workout

​Want rock-hard abs like Mark Wahlberg? We went straight to the source to find out how he got in killer shape for the action-packed dark comedy "Pain & Gain," debuting on Blu-ray and DVD on Aug. 27 and on Digital on Aug. 13. Here are 10 core exercises from Wahlberg's expert trainer, Brian Nguyen.

 Learn more about how Wahlberg trained for Pain & Gain at UTR. 

1. Bridge

Balance on your elbows and toes with a flat back while squeezing your core muscles as strong as possible.

2. Mountain climber

Hold a push-up position while alternating your knees to your chest, squeezing your core each time you pull your knee in.

3. Loaded walk/farmer's walk

Stand tall with your shoulders back, holding weight in each hand while making sure to minimize the wiggle/wobble as you walk.

4. Russian twist

Sit and raise your legs slightly off the ground. Squeeze your legs together and use your core to rotate your upper body from side to side.

5. Leg raises

Lie on your back with your hands at your side, palms down. Keeping your legs straight and squeezed together, lift them off the ground until your heels face the sky and lower the legs so your heels barely touch the ground.

6. Side bridge

Balance on one elbow and the sides of your feet, keeping your body in a straight line and your hips up. Make sure to squeeze your core and emphasize the side of your core closest to the ground.

7. Plank with alternate shoulder touch

Hold a push-up position and slowly bring one hand to touch the opposite shoulder and alternate, keeping your hips square to the ground and back flat.

8. Pallof press

With your arms straight ahead of your shoulders, hold a resistance band across your body and step away from the band until you feel a good resistance. Bring the band to your chest and push it away, keeping your core strong and body tall and straight.

9. Stability ball stir the pot

With toes on the ground and elbows on the ball, rotate your arms clockwise, then counterclockwise. Keep your back flat and core tight.

10. Half get-up

Lie on your back on the floor with legs spread apart, one leg flat on the ground and one leg bent with the foot flat on the ground. Whichever leg is bent, raise the same arm straight into the air and have the other arm flat on the ground, palm down. Using your core to move, drive your raised arm toward the sky, sitting up until your opposite arm is straight with your hand on the floor.

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.