10 minutes of core!

You’ve been asking for it, so I’m delivering! Sorry it has taken me so long to deliver. I am not technologically savvy, so my original plan for videos…well, let’s just say photos will have to do! I couldn’t figure out the whole video thing!

The following are some of my go to 10 minute core workouts, but I do add variety and mix things up (by combining bits and pieces from different sets and some things that aren’t even shown here) from time to time to keep it fun and challenging! I’ve been asked how I “find time” to do this everyday. The simple answer: I don’t…I make time! Core strength is so important for every motion that we do, so I make the time for it! My 10 minutes of core is typically the first thing I do after rolling out of bed. If I do it before my mind wakes up, that way it is done and my mind can’t try to get me to procrastinate or skip it! Sure there are days when I miss, but I try to keep them to a minimum.

So here are a few tools for your core arsenal!

Core strength option 1: Planks (I try to do this strength workout at least twice a week)
10 minute plank set:
1 minute plank, 1 minute right side plank, 1 minute plank, 1 minute left side plank, 1 minute plank, 45 seconds right side plank, 45 seconds plank, 45 seconds left side plank, 45 seconds plank, 30 seconds right side plank, 30 seconds plank, 30 seconds left side plank, 30 seconds plank

Plank
Side Plank
Side Plank

Core strength option 2: SBT Extreme Suspension Trainer (enter code COEUR10 for 10% off!)
1 minute standing hip drops right side

Starting position for standing hip drops
Drop the right hip toward the floor and then use your obliques to pull yourself back up to standing (you will need to use your arms a bit, but try to focus on the core)!

1 minute standing hip drops left side

Starting position for standing hip drops
Drop the left hip toward the floor and then use your obliques to pull yourself back up to standing (you will need to use your arms a bit, but try to focus on the core)!

1 minute plank with feet in straps

Plank with feet in the straps

1 minute right side plank with feet in straps

Right side plank with feet in the straps

1 minute left side plank with feet in straps

Left side plank with feet in the straps.

1 minute rainbow plank

Start in plank position with feet in the straps.
Drop the right hip toward the floor and return to plank position.
Drop the left hip toward the floor and return to plank position. Continue this for one full minute.

1 minute saw

Starting plank position with feet in the straps.
Push your body back toward your feet and then return to starting plank position.
Pull your body toward your head and return to starting plank position. Continue this back and forth motion for 1 minute.

1 minute pike

Plank with feet in the straps
Use the low abs to lift the hips and glutes straight up to the ceiling and then return to starting plank position. Continue this for one full minute.

1 minute right side plank with hip drops

Starting right side plank position.
Lower the right hip toward the floor without letting it touch the floor and then return to starting side plank position. Continue this up/down motion for 1 minute.

1 minute left side plank with hip drops

Starting left side plank position.
Lower the left hip toward the floor without letting it touch the floor and then return to starting side plank position. Continue this up/down motion for 1 minute.

Additional Options:

1 minute right side thread the needle

Starting right side plank position.
Rotate forward moving the left arm through the open area under the chest and return to right side starting plank position. Continue threading the needle for 1 minute.

1 minute left side thread the needle

Starting left side plank position.
Rotate forward moving the right arm through the open area under the chest and return to left side starting plank position. Continue threading the needle for 1 minute.

Core strength option 3: Stability Ball
2 times through each exercise:
1 minute plank with elbows on the ball and crunching left knee up to left elbow, then back, and right knee up to right elbow and back

Starting plank position with elbows on the stability ball (feet closer together will be harder and feet farther apart easier).
Holding plank position with your elbows on the ball, lift the right leg and bring the right knee up toward the right elbow. Then return to the starting plank position.
Holding plank position with your elbows on the ball, lift the left leg and bring the left knee up toward the left elbow. Then return to the starting plank position. Repeat this for 1 minute.

1 minute with elbows on the ball in plank position rolling forward and backward on the ball

Starting plank position with elbows on the stability ball (feet closer together will be harder and feet farther apart easier).
Holding plank position with elbows on the ball, push the ball away from you toward your head. Return to starting plank position and continue for 1 minute.

1 minute crunching up to pass the ball between my hands and feet (back and forth) while laying on my back

Crunch the ball up to pass the ball to your feet.
Pass the ball between the hands and feet.
Squeeze the ball with your feet and crunch the ball up to pass the ball to your hands. Continue crunching and passing the ball back and forth between your hands and feet.

1 minute with elbows on the ball in plank position spelling my full name (letters correct and backwards each minute)

Starting plank position with elbows on the stability ball (feet closer together will be harder and feet farther apart easier). Use your elbows to spell your full name with correct letters and then letters backwards for 1 full minute.

1 minute laying on my side with the ball between my feet lifting and lowering the ball using my obliques (30 seconds each side each minute)

Lay on side, squeeze the ball, and lift the ball off the floor using your obliques. Repeat this for 30 seconds and then switch sides.

Additional Option:

1 minute hamstring curls

Start with feet on the ball and hips lifted up off the floor.
Keeping your hips off the floor, pull your feet back toward your glutes and then extend the legs long again. Repeat this for 1 minute.

Core strength option 4: Free weights

1 minute slow crunches with 12 pound dumbbells + left leg on top

Starting slow crunch position with left leg on top.
Slowly lower the dumbbell to the legs as you crunch upward.
Try to hold the crunched position as the arms come back up toward the ceiling and then slowly lower back to starting position. Repeat for 1 minute.

1 minute slow crunches with 12 pound dumbbells + right leg on top

Starting slow crunch position with right leg on top.
Slowly lower the dumbbell to the legs as you crunch upward.
Try to hold the crunched position as the arms come back up toward the ceiling and then slowly lower back to starting position. Repeat for 1 minute.

1 minute right side plank with hip drop using 12 pound dumbbell on hip

Start in right side plank with the dumbbell balanced on your hip.
Drop the right hip toward the floor (without letting it touch the floor) before bringing it back up to the starting position. Repeat for 1 minute.

1 minute left side plank with hip drop using 12 pound dumbbell on hip

Start in left side plank with the dumbbell balanced on your hip.
Drop the left hip toward the floor (without letting it touch the floor) before bringing it back up to the starting position. Repeat for 1 minute.

1 minute v-sit with Russian twist using 12 pound dumbbell

Holding the dumbbell, sit in a reclined position.
Twist and lower the dumbbell toward the floor on the right side of the hip. Return back to center.
Twist and lower the dumbbell toward the floor on the left side of the hip. Return back to center. Repeat for 1 minute.

1 minute standing teapot with 24 pound dumbbells right side

Standing tall, hold the dumbbell in the right hand.
Tipping at the waist, lower the dumbbell down the right side of the body. Then stand back tall. Repeat for 1 minute.

1 minute standing teapot with 24 pound dumbbells left side

Standing tall, hold the dumbbell in the left hand.
Tipping at the waist, lower the dumbbell down the left side of the body. Then stand back tall. Repeat for 1 minute.

1 minute seated rocking chair with 12 pound dumbbell

Start seated up tall with the dumbbell off to the right of the knees.
Bring the dumbbell with you as you recline back.
Return to sitting up tall but, this time with the dumbbell off to the left of the knees. Bring the dumbbell with you as you recline back and continue this back and forth motion for 1 minute.

1 minute right side plank thread the needle with 8 pound dumbbell

Start in right side plank
Lower the weight and thread it under your chest.
As you thread the weight, twist so the torso is near parallel to the floor. Return to side plank and continue threading the needle for 1 minute.

1 minute left side plank thread the needle with 8 pound dumbbell

Start in right side plank
Lower the weight and thread it under your chest.
As you thread the weight, twist so the torso is near parallel to the floor. Return to side plank and continue threading the needle for 1 minute.

Core strength option 5: Paper plates or rags

2 times through the following:

1 minute rainbow plank

Starting plank position with feet on paper plates or rags.
Twist and lower the right hip toward the floor and then return to plank position.
Twist and lower the left hip toward the floor and then return to plank position. Continue this motion for 1 minute.

1 minute pike

Starting plank position with feet on paper plates or rags.
Use your abs to pull your feet toward your chest so your hips are go up to the ceiling. Then return to plank position. Continue for 1 minute.

1 minute saw

Starting plank position with feet on paper plates or rags.
Push your body backward toward your feet keeping a neutral spine. Then return to starting plank position.
Pull your body toward your head keeping a neutral spine position. Then return to plank position. Continue for 1 minute.

1 minute swimmers arms (think breast stroke)…keeping your feet off the floor will work you lower back throughout this motion.

Start with hands on rags or paper plates while laying on your belly.
Think breast stroke…move the arms out and around.
Bringing the arms together, push them back up to the starting position.

Additional option:
1 minute reverse swimmers arms (think breast stroke in reverse)…keeping your feet off the floor will work you lower back throughout this motion.

Start with hands on rags or paper plates while laying on your belly.
Slide the hands straight down the center.
Move the arms out and around returning them to the starting position.

Core strength option 6: Body weight with variety

10 minutes included the following 2x through each of these:
1 minute scissor kicks

Laying with legs + head, neck, and shoulders elevated off the floor, do scissor kicks (I typically do side to side kicks for first 30 seconds and then up/down kicks for the last 30 seconds).
Continue with scissor kicks for 1 full minute.

1 minute mountain climbers

Starting plank position with hands directly under your shoulders.
Lift your right foot off the floor and bring your right knee to your right elbow. Then return to starting plank position.
Lift your left foot off the floor and bring your left knee to your left elbow. Then return to starting plank position. Continue for 1 full minute.

1 minute v-crunch into boat pose

Starting crunch position.
Crunch up to v-pose and hold for 3 seconds before returning to the starting position. Continue these for 1 full minute.

1 minute windshield wipers (laying on my back lowering legs to the floor toward right, bringing them straight up the middle, lowering legs to the floor toward the left, and bringing them straight up he middle)

Start with legs lifted straight up the center and arms spread wide.
Lower the legs toward the floor to the right, but keep the low back in contact with the floor. Return to the starting position with the legs straight up the center.
Lower the legs toward the floor to the left, but keep the low back in contact with the floor. Return to the starting position with the legs straight up the center. Continue this back and forth motion for 1 minute.

1 minute single leg bridge pushing elevated knee out with opposite hand (right hand pushing out on left knee and then switch) and dropping hips toward floor and pushing back up to the ceiling (30 seconds each side each minute)

Starting position for the right knee.
With hips elevated off the floor, push your right knee outward with your left hand, but don’t let your knee move out of the center position.
As you continue to push on the knee, lower the hips toward the floor without letting the glutes touch the floor and then push the pelvis back up to the ceiling. Continue this for 30 seconds before switching sides.
Starting position for the left knee.
With hips elevated off the floor, push your left knee outward with your right hand, but don’t let your knee move out of the center position.
As you continue to push on the knee, lower the hips toward the floor without letting the glutes touch the floor and then push the pelvis back up to the ceiling. Continue this for 30 seconds before switching sides.

Additional options:

1 minute leg lowers and lifts

Start with legs lifted straight up the center and arms by the hips.
Slowly lower the legs straight down the middle and then lift them back up to the starting position. Keep the low back in contact with the floor throughout this motion. Repeat for 1 minute.

1 minute plank up/downs

Starting plank position.
Drop the right arm down to the floor for forearm plank.
Drop the left arm down to forearm plank.
Place the right hand back on the floor building back into starting plank position.
Place the left hand back on the floor building back into starting plank position. Repeat for 1 minute alternating the arm that goes to forearm plank first with each repetition.

Core strength option 7: Body weight with variety

25 dead bugs

Dead bug starting position (brace your abs like someone is going to punch you in the gut and keep them braced throughout the entire workout).
Extend left leg and right arm long, then return to dead bug starting position (keep those abs braced).
Extend right leg and left arm long, then return to dead bug starting position and repeat for 25 repetitions (keep those abs braced).

50 crunches with right arm reaching to left knee

Starting crunch position
Bring left elbow toward right knee and then return to starting crunch position.
Extend right arm long reaching to the outside of the left knee and then return to starting crunch position. Repeat for 50 repetitions.

50 crunches with left arm reaching to right knee

Starting crunch position
Bring right elbow toward left knee and then return to starting crunch position.
Extend left arm long reaching to the outside of the right knee and then return to starting crunch position. Repeat for 50 repetitions.

25 bridges with marching legs

Starting bridge position with both feet on the floor.
Keeping the knees bent, raise the right knee up (like you are marching) and then place it back on the floor in starting bridge position.
Keeping the knees bent, raise the left knee up (like you are marching) and then place it back on the floor in starting bridge position. Repeat for 25 repetitions.

50 reverse crunches

Starting position for reverse crunches.
Keeping the legs in chair position, pull the knees back toward the chest, using the abs to lift the glutes off the floor and then return to the starting position for the reverse crunch. Repeat for 50 repetitions.

50 crunches

Starting position for crunches.
Crunch head, neck, and shoulders up off the floor and then return to starting crunch position. Repeat for 50 repetitions.

25 bridges with leg kicks

Starting bridge position with both feet on the floor.
Extend the right leg long and then place it back on the floor in starting bridge position.
Extend the right leg long and then place it back on the floor in starting bridge position. Repeat for 25 repetitions.

What are your favorite core exercises?

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6 thoughts on “10 minutes of core!

  1. This is awesome!! How did you anchor the suspension trainer. I hace one that hooks over the door but it doesnt work as well

    1. We used a bracket from SBT and secured it to the floor joist with some bolts. It works great. I grabbed ahold of the bracket with both hands and lifted my feet off the floor. It is very secure!

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