10 MINUTE CORE WORKOUT
Looking for a quick workout that will burn calories and help shape and tone your core?
Here is a quick 10 minute core workout that you can do at home without equipment. This routine will get you moving and help sculpt your abdominals and strengthen your core.
For this workout to be effective it is important to stay consistent with a health eating plan especially if you have body fat to lose. Eating a healthy low fat nutritious diet will help you to reduce your body mass index that will help you to develop shape and the core you want.
Are you looking for more exercise routines? If so then head over to the workouts page
10 MINUTE CORE WORKOUT MOVES
The workout consists of 9 moves which you repeat for two rounds, followed by a short cool down. Try to complete each move without stopping but if you need to take a break then do so and then get stuck back in when you can. Follow the modifications if you need to and you will need a chair for these.
*Please remember to listen to your body when you train. It is important to exercise safely to avoid injury so that you can continue to exercise on a regular basis. If you do experience and problems or pain whilst working out you should go and discuss this with your physician.
#1. FULL PLANK
Start in a plank position with your shoulders over your wrists, your bum down and your core tight. Squeeze your bum under and hold the move for the set amount of time.
To modify perform the exercise on your knees. Still keep your shoulders over your wrists, squeeze your abdominals and hold.
From plank position jump in to your hands and jump up with your hands reaching to the sky. Place your hands back down on the floor again and jump back to plank position. Keep your bum down, back flat and core tight. Then jump back in adn repeat the exercise.
To modify the move, remove the jumps. Step up to standing, stand up tall and then step your feet one at a time back into plank. Try to keep your bum down and back flat the best you can.
#3. PLANK JACK
In a plank position with your bum down, back flat and core tight. Jump your feet out to the side (like jump jack feet) and then jump then back in together.
To modify, remove the jumping and step each foot out to the side and then back in again.
#4. SIDE PLANK
Start in a side plank postition with your feet stacked and your arm bent on the floor. Keep your shoulder over your elbow and push your hips up toward the sky. Reach your free arm up towards the sky and open up your chest.
To modify bend the knee of your supporting leg and hold a half plank whilst pushing your body up towards the sky.
#5. PUSH UP
Start in a plank position with your shoulders over your wrists, your bum down and your core tight. Bend your arms at your elbows and lower yourself down to the ground whilst trying to get as low as possible. Then push yourself back up to plank position, hold for a brief second and then repeat.
To modify, perform the exercise on your knees. Push you hips forward so that you are in the same position as a normal push up and your weight is over your wrists.
#6. CROSS BODY MOUNTAIN CLIMBER
Start in a plank position with your bum down, core tight and your shoulders over your wrists. Take your knee underneath your body and cross it over to the opposite elbow, place it back in plank position and then repeat on the other side.
To modify, us a chair to elevate yourself, keep your bum down and your core tight.
#7. MOUNTAIN CLIMBER
Start in a plank position with your shoulders over your wrists and bum down. Bring one knee up into your chest whilst squeezing your core. Place that leg back down in plank position and then repeat on the other side.
To modify, use a chair to elevate yourself, push your hips forward to maintain an straight back and squeeze your core.
#8. HIP DIP
Start in a side plank position with your shoulder over your bent elbow. Push your body up towards the sky and then dip the hip down to the floor and try to touch it. Return to the starting position and then repeat.
To modify, bend the supporting knee underneath and perform the exercise on your knee. Fold the mat over to protect your joint if you need to.
Lie face down on the floor with your arms in front of you. Breathe in and then lift your arms and legs off of the ground at the same time. Hold it at the top for a second or two and then lower your arms and legs back down to the ground, then repeat.
To modify, lift one leg and the opposite arm off of the ground, and hold for a second. Put that arm and leg back down on the floor and then repeat on the other side.
#10. UPWARD DOG
Lie face down on the floor and place your hands underneath your shoulders and push your top half off the floor. Look forward and open up your chest whilst feeling the stretch in your abdominals and contraction of the low back.
To modify take your hands off the floor and bring your top half up just slightly.
#11. DOWNWARD DOG
Push your bum up into the air and create a V shape whilst pushing back with your heels, and lengthening your spine. Push your shoulders down into your back and push away with your hands. Squeeze your naval to your spine.
To modify perform the same move but bend your knees slightly.
#12. CHILDS POSE
Sit back on your heels with your arms out in front of you to lengthen your spine. Breathe deep and relax.
To modify spread your feet further apart and try to sit back the best you can.
MORE FROM ME
If you have any questions or suggestions about the workouts then please do not hesitate to get in touch. I’d love to hear from you. Also if you like this workout then please check out my other workouts posts.
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