If only building a strong core were as simple as just holding a plank. Far from being just an aesthetic goal, a strong midsection can help protect your lower back from injury, reduce your risk of falls, and improve your functional fitness.
The good news is, if you’re not a fan of the plank exercise, or you’re unable to hold a plank due to wrist or shoulder injuries, it’s not the only way to build a strong core. Below, we’ve hand-picked a 10-minute ab workout, designed by YouTube trainer Maddie Lymburner, who is behind MadFit, that’ll torch your core using just your bodyweight.
The workout is suitable for all levels of fitness, but if you’re a complete beginner, or you’re pregnant or recently postpartum, it’s always advisable to seek advice from a qualified professional before taking on a new workout routine. Ready to get started? Set your best adjustable dumbbells to one side; you won’t need them. Unroll one of the best yoga mats, and get ready to begin.
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The workout consists of 10 different exercises, with no repeats, so you won’t get bored. You’ll do each of the exercises for 45 seconds, followed by a 15-second break to reset.
Here are the exercises involved:
Tabletop crunchLeg dropsSingle-leg bicycle crunches and toe touch (left side)Rainbow toe touchesSingle-leg bicycle crunches and toe touch (right side)Scissor crunchesTwist foot reachesMermaid crunches (left side)Leg extensionsMermaid crunches (right side)
As with all ab workouts, the key with all of the exercises here is to move slowly, with complete control. Keep your core engaged throughout, thinking about sucking your belly button into your spine as you move.
The best part is that you can follow along with Lymburner in real time using the YouTube video. During the workout, she offers form reminders and modifications.
10 MIN TOTAL CORE/AB WORKOUT (No Equipment, No Repeats) – YouTube
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What are the benefits?
All of the exercises in this workout target the abdominal muscles — these include the deep transverse abdominis, which work to stabilize your torso and protect your spine as you move. Strong deep core muscles can help reduce the strain on the discs and ligaments in the back, protecting you from injury as you lift and twist.
As well as helping you lift heavier weights in the gym and run with better form, a strong core increases your balance and stability in your daily life. Think about when you’re carrying a heavy suitcase, or walking on uneven ground — your core allows you to stay stable.
Finally, strong abdominal muscles can improve your posture and counteract forward hunching or slouching, which typically occurs after hours in a seated position.
If building a visible six-pack is your goal, you’ll want to pair workouts like this with a balanced diet, cardio, and strength training. Remember, abs really are made in the kitchen, so you’ll need to focus on your overall body fat percentage.
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