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  • Johnny Roberts

Bodyweight 10 minute home core workout

Updated: May 17, 2022

Most trainers, including myself, love to suggest that their clients work that little bit extra on their core muscles, and for good reasons! Unlike the other muscles in your body, your core muscles e.g. lower back and abdominals are working constantly, whether you are sitting down or standing up. These muscle help you bend, flex or twist in different motion patterns all day long.

So to help you keep a strong core, here is my 10 minute at home workout that can be done at anytime of the day to encourage a good balance between your mid-section, improve your posture and get you feeling strong all round.

How to do the workout

  • Flat plank - 40 seconds (Start on your hands and knees on the ground. Your hands and knees should be shoulder-width apart. Lift your knees off the ground and push your feet back, bringing your body to a full bridge extension. Your feet should be shoulder-width apart, and your wrists should be directly under your shoulders. Keep your core, butt, and quads tight, and avoid arching your back.)

  • Side plank - 40 seconds on each side (This is the same as the flat plank but done on your forearm and facing sideways.)

  • Side plank hip dips - 15 reps on each side (The same as the side plank but you will dip your hip an inch from the ground and then bring it back up into a strict straight position.)

  • Flat plank shoulder touches - 20 reps on each shoulder (The same as the flat plank but now you must lift off one hand at a time and touch the adjacent shoulder, you are alternating hands each time.)

  • Plank 'up-downs' - 20 reps (The same as the flat plank although you are switching in between a forearms plank and a hand plank.)

Repeat this circuit as many times as you can for 10 minutes, enjoy!

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