The core is the base of all of our strength. Without a strong core, other exercises like squats and lunges can be difficult to do correctly and cause pain. A strong core can help you with everyday tasks and help improve your mobility to make life easier. Almost everything you do involves your core in some way or another!
The core stabilizes your body, allowing other muscles to move properly without putting additional stress on other areas of your body. Think that’s all? No way! If you suffer from back pain, you may want to consider working on your core. Many lower back injuries are caused by inadequate strength or lack of activation from your core. If you’ve ever hurt your lower back while trying to pick something up off the ground, chances are it’s because your core wasn’t properly braced as you moved.
To prevent injury and make everyday tasks a whole lot easier, your core must be strong in multiple positions and in multiple directions. The key with core work is variety! While many think of abs when referring to your core, that’s just one component! The four main core muscles are: traverse abdominis, internal and external obliques, rectus abdominis (there’s that 6-pack!), and the erector spinae. In order to strengthen them all, you have to keep them guessing.
Don’t get too excited that this workout will only take you ten minutes, it packs a serious punch. Start a timer on your phone and switch exercises every minute, on the minute. You’ll focus on the first block of exercises for the first eight minutes and move to 30-second plank variations for your finisher. Don’t rush! You will get so much more out of this core workout if you go slow and focus on squeezing your core to get the most out of it.
10-Minute Core Workout
Deadbug
- Lay on your back with your arms straight above your shoulders and your knees bent at 90 degrees. Knees should be over your hips.
- Start the movement by bracing your core, then extend the opposite arm and opposite leg slowly while pressing your low back into the ground. 3 seconds down, 3 seconds back up.
- Modification: Move a single limb at a time. Keep the emphasis on keeping the core tight and low back on the ground.
Leg Drops
- On your back, Raise your legs straight above your hips.
- Keeping the core tight, slowly lower your heels close to the ground without touching. Hold for a second before bringing your legs back to the top.
- Modification: Single Leg Drops – Same movement but one leg at a time
Birddog
- On your hands and knees with hands directly under the shoulders and knees directly below the hips to start.
- Extend opposite arm and opposite leg in unison while keeping the core engaged. Take your time and focus on keeping your lower back from rounding. Think of this as an inverted Deadbug!
- Modification: Single Limb Birddogs: Just like Deadbugs option, single limb at a time.
Russian Twist
- Keeping your spine in a straight line, sit back with a proud chest.
- Try to lift your heels off the ground as you rotate your shoulders. Add weight for an extra challenge!
- Russian Twist with Heels on the Ground: Make this one a little easier by keeping your heels on the ground. Make sure to lean back!
Plank Finisher
Get ready for two straight minutes of planking! The good news is that we will switch positions to alleviate the burn. Get the most out of this block by staying in your plank as long as possible!
30-Seconds Side Plank
30-Seconds Front Plank
30-Seconds Side Plank (alternate)
30-Seconds Front Plank
Well done! You’ve finished the core crusher and we are just as proud of you as your are.
