6 revolutionary exercises crush situps in just 10 minutes, delivering a stronger, sculpted core faster than ever before.

 

There’s no reason why strengthening your core has to be tedious or time-consuming. You’re at the correct place if you’re looking for some new workouts to help define and develop your core muscles. We’ve discovered a quick 10-minute workout that consists of six movements that will engage different parts of your core.

Better still, you can do this exercise at home if that’s more your style. Although it’s not required, the trainer behind this regimen, Brittany Williams, raises her hands in a few of the movements using two dumbbells. Either way, you can still work out as hard without the grips on the dumbbells. But your joints.

We just want to remind you how crucial form is to any kind of exercise before you get into the specifics of this routine. If you want to prevent injuries and get the most out of your training, whether you work out with equipment or without, you must master the perfect form for each exercise and maintain it throughout a movement. William’s demonstrations are provided below so you can use them as a guide while attempting her program on your own.

What kind of exercise is it?

DOWNWARD DOG TO MOUNTAIN CLIMBER (30 SECONDS EACH SIDE)

Williams begins her demonstration with a plank posture. Then, she raises her hips into a downward dog, holds it for a short while, and then moves forward into a plank. After that, she raises one leg to her chest and goes back into downward dog.

HOLLOW HOLD KNEE BEND AND LIFT (30 SECONDS)

Williams begins this motion by lying on her back, her legs raised off the ground, her hands supporting her head off the ground, and her core held hollow. Then, with one leg straight and off the ground, she bends the other knee towards her chin. She switches up how she bends her other knee to her chin. Williams bends both knees, straightens both legs, and raises both of them toward the ceiling. Continue in this manner for the allotted duration.

BEAR PLANK TO TOE TOUCHES (30 SECONDS)

Toe touches are combined with one of the best plank variations, the bear plank, in this exercise to really fire up your abs and core. Williams demonstrates how to begin this exercise by assuming the bear plank position, which calls for raising your knees a few inches off the floor while standing on your hands and toes, using your core, and keeping your body in a straight line from your head to your knees. She then raises one hand to touch the toe on the other side. She then goes back to her plank posture and does it again on the opposite side.

BENT LEG V UP WITH EXTENSION (30 SECONDS)

Williams lays on her back and extends her arms and legs off the floor to complete this exercise. She then lifts herself up and sits by bringing her legs and arms together using her core. Staying in this posture, she raises her arms above her head and spreads her legs apart before going back to the center and repeating.

BEAR TO PLANK HOPS (30 SECONDS)

Williams starts on her hands and knees on the ground in the bear plank position. Subsequently, she leaps backward with both feet, landing in a plank position and aligning her body in a straight line from her head to her heels. She then leaps with both feet back to the bear plank posture at the beginning, landing lightly on her toes and bending her knees. For thirty seconds, repeat.

REVERSE PLANK MOUNTAIN CLIMBERS

Williams begins this demonstration by putting her hands exactly beneath her shoulders and her legs straight out in front of her. This is known as the reverse plank position. She brings one knee to her chest while using her core, then she brings the other leg back to the beginning position and repeats with that leg. Keep doing this for thirty seconds.

What are the benefits?

 

It is essential for general health and fitness to strengthen the core muscles. The muscles located in the abdomen, lower back, pelvis, and hips are referred to as the core muscles. These muscles are essential for maintaining equilibrium, stability, and support throughout the body.

The improvement of posture is one of the main advantages of core strengthening workouts. Strong core muscles may benefit the spine and perhaps help avoid lower back problems, according to research. A strong core lowers the chance of developing posture-related problems including back pain and discomfort by assisting in maintaining the spine’s appropriate alignment.

Exercises using bodyweight, such as the one above, are a handy and easily accessible method to build stronger core muscles, especially when done at home. Bodyweight exercises are simple to include into a regular program because they target the core muscles effectively with little to no equipment. Furthermore, working out at home eliminates the need to get to a gym, saving time and allowing for scheduling flexibility.

Yes, you can gain muscle with bodyweight core exercises if you incorporate progressive overload into your training and do the exercises with good technique. Along with bodyweight core exercises, eating a healthy, high-protein diet promotes muscle growth. Cardiovascular and resistance training also helps to reduce body fat and highlight the definition of muscles.