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10-Minute Bodyweight Core Workout

This Intense 10-Minute Bodyweight Workout Will Make Your Core Quake

Sep 28 2019

We did this quick 10-minute bodyweight core workout as a warmup before a recent cardio-focussed CrossFit class, and it totally fired up my abs and arms. Level 1 CrossFit Coach Sefton Hirsch with Champlain Valley CrossFit said, "It's a great way to get your body warmed up with low impact, and focuses on all the core muscles." Sefton added, "These movements are great for people who work at a desk, helping to strengthen the core that becomes weak from sitting in a chair."

Although there are just five moves in this 10-minute workout, you hold them for 60 seconds, so it's challenging both physically and mentally. Why 60 seconds? Sefton explained that 60 seconds offers a good amount of time to really get the blood moving. If it's too hard (and 60 seconds is hard for many people, especially beginners), he said to take a quick break and then get back into the hold.

I've been doing this 10-minute core workout at home a couple times a week and love that it's quick and effective. Having a strong core has not only helped me prevent injury when in CrossFit, but it's also helped me feel more powerful when running and more stable when doing yoga. It's also helping me get better at handstands. I can now hold it for at least 20 seconds and am using my stronger core to learn to walk on my hands.

10-Minute Bodyweight Core Workout

Directions: Hold each for 60 seconds. Repeat twice. If this is difficult, hold each for 20 seconds and build your way up to a full minute.

Image Source: Getty / zoranm

Bird Dog (Right Arm, Left Leg)

  • Get on all fours, with your knees under your hips and your hands under your shoulders. Remember to keep abs engaged and keep your back flat.
  • Reach out with your right hand and extend your left leg out behind you.
  • Hold here for 60 seconds, keeping the core strong.
Image Source: POPSUGAR Photography

Bird Dog (Left Arm, Right Leg)

  • Get on all fours, with your knees under your hips and your hands under your shoulders. Remember to keep abs engaged and keep your back flat.
  • Reach out with your left hand and extend your right leg out behind you.
  • Hold here for 60 seconds, keeping the core strong.
Image Source: POPSUGAR Photography

Plank

  • Balance on your hands and toes with your body in one straight line, hands underneath your shoulders and feet hips-width distance apart.
  • To make this move even more challenging, elevate your feet onto a step, bench, block, or ball.
  • Hold for 60 seconds with correct form.
Image Source: POPSUGAR Photography

Side Plank (Right Side)

  • Balance on your right hand and the outside edge of your right foot, with your body in one straight line. To modify, stagger your feet and bring your top leg forward.
  • Hold strong for 60 seconds.
Image Source: POPSUGAR Photography / Kyle Hartman

Side Plank (Left Side)

  • Balance on your left hand and the outside edge of your left foot, with your body in one straight line. To modify, stagger your feet and bring your top leg forward.
  • Hold for 60 seconds.
Image Source: POPSUGAR Photography / Kyle Hartman

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