- Duration: 10 Minutes
- Calorie Burn: 80-140
- Difficulty: 4/5
- Equipment: Dumbbell, Mat, No Equipment
- Training Type: Low Impact, Strength Training, Toning
- Video Player: View on YouTube
We include abs/core sections in many of our workouts, but we know that many of you would like a little more to help round out certain workouts and meet specific goals. So, we thought why not give you a new video, one that you can add onto any other workout video or one that you can just do as a stand alone.
This quick 10 minute core workout focuses on all the major movers of the core: abs, internal obliques, external obliques, erector spinae, quadratus lumborum, not to mention all of the smaller stabilizing muscles. We also make sure that we move the trunk in as many ways as possible, including flexion, extension, deviation (lateral flexion), and rotation. So, as you can see we have built this routine to encompass as much core functionality as we can in a short period of time.
If you want to use this routine to strengthen your core, we suggest using extra weight (but only if you can control all of these exercises easily with body weight). If you are not sure if you can control these exercises or have never done them before, then always use caution and try them first with body weight only. After all, it is better to get in one slightly less challenging workout than to push yourself too hard and run the risk of being too sore to exercise the next day or even worse injure yourself and have to skip your workouts for days, weeks, or even months.
Using this workout as a “stand-alone” workout:
When using this workout video as a stand-alone routine, you will want to add a quick warm up focusing on the core as well as add in a short cooldown at the end to properly open and close this workout. A good warm up and cooldown may seem like a waste of time, but both are very important parts of any properly designed routine.
Using this workout as an “add-on” to another workout:
If you want to use this to add to another workout that already has a warm up and cool down, then we suggest placing it at the end of a routine just before the cool down. Because we are trying to tax and exhaust your core with this routine, it will diminish its ability to control and support any other type of movement. Putting core work before the rest of a workout will increase your chances of injury or at the least just cause your form to slip in order to compensate for these over-tired muscles. This goes for pretty much any type of routine. Since the core is engaged for stabilization and/or movement in almost every exercise, there is very little you can do that would not be affected.
- 10 Exercises
- Timed Intervals
- 45 Seconds On, 15 Rest/Prep
- Dumbbells (optional)
- Mat (optional)
Warm Up / Cool down:
- Not Included
Workout: 10 Minutes (45 On, 15 Off)
- Toe Touch Crunch
- Back Bow
- Side Hip Raise (Left)
- Side Hip Raise (Right)
- Windshield Wipers
- Cross Crunch (Left)
- Cross Crunch (Right)
- Alternating Back Bow
- Side Plank Kick (Left)
- Side Plank Kick (Right)