Updated: Mar 11
Here are some core workouts that will give you FANTASTIC results, build your strength and give you an awesome sweat in only 10 MINUTES!
Each workout is ranked from Easy, Intermediate and Advanced.
30 second Plank: elbows on the ground and keeping your hips and butt leveled.
30 second side plank on each side: Lift your body to one side, one foot on top of the other and the free hand should be on your hips.
30 second marching plank: get back in regular plank position, Lift your right arm up, then your left arm, and then bring your arm down and then your left arm down.
30 second leg lift: keep your body flat on the ground, lift your legs 6 inches above the ground, tighten your core, and keep your hands to the side.
Take a one minute rest and do a total of 2 sets.
30 seconds each workout:
Heel touch: Put your back on the ground, knees up and touch each hand to the same side heel. You should lift your upper back up slightly to work the abdominal and to have a better reach of each heel.
Mountain Climbers: Get on your hands and feet and bring one knee up to your chest at a time as fast as you can.
Bridges: Get back on your butt and keep those feet planted and knees bent. Bring your butt up and clench at the top, then bring it back down, but don't let your butt touch the ground.
Crunches: Stay on your back, keep your knees bent and lift your upper body, tightening the abdominal as you lift up. Keep your hands behind your head but don't use your arms to lift yourself up.
Knee Ups: Keep your hands to the side, keep your butt on the ground. Bring your Back down and stretch your legs out, then bring them together.
Burpees: Start in a squat position, jump up, squat down, get into push up position, push up, get back in a squat position and repeat.
One Minute Plank: elbows on the ground and keeping your hips and butt leveled.
One Minute Advanced Plank: Transition from your elbows to your hands and feet. Then lift your left arm and right leg at the same time, then lift your right arm and left leg at the same time and repeat.
One Minute Marching Plank. Transition from your hands to your elbows again. Lift your right arm up, then your left arm, and then bring your arm down and then your left arm down.
Do all of these without having to take a knee. After you complete, give yourself a one minute break and do it again. Even if you can't do it on the first try, your goal is to one day be able to do two rounds of this without having to take a knee.
Inchworm Push Ups: Starting in a standing position, you bend down to your hands and feet and crawl into push up position. You then do one push up and then roll yourself back up using your arms. Do this ten times.
Marching Plank: Starting in a regular plank position, you lift your right arm up, then your left arm, and then bring your arm down and then your left arm down. That counts as one. Do this ten times.
Repeat these two exercises 3 times. That totals to 30 push ups and 30 marching planks.