A strong core is more than visible abs. It is the link between your upper and lower body, and it helps you lift heavier, move better and protect your lower back. The best part is that you do not need an hour or any equipment. This 15-minute circuit can be done at home or at the gym.
How the routine works
Do each exercise for 40 seconds, then rest for 20 seconds. Move through all five exercises, rest for one minute, and repeat the circuit twice more. Keep your movements slow and controlled, and focus on bracing your core instead of rushing through repetitions.
The five exercises
1. Plank
Rest on your forearms with your elbows under your shoulders. Keep your body in a straight line from head to heels, squeeze your glutes and pull your belly button gently towards your spine. Do not let your hips sag or lift.
2. Dead bug
Lie on your back with your arms pointing to the ceiling and your knees bent at 90 degrees above your hips. Slowly lower your opposite arm and leg towards the floor while keeping your lower back pressed down, then return and switch sides.
3. Bird dog
Start on your hands and knees. Reach one arm forward and the opposite leg back until they are level with your body, pause for a moment, and return. Keep your hips square to the floor and avoid arching your back.
4. Side plank
Lie on your side with your elbow under your shoulder and lift your hips so your body forms a straight line. Hold, then switch sides halfway through the interval. Bend your bottom knee to make it easier if you need to.
5. Glute bridge march
Lie on your back with your knees bent and lift your hips into a bridge. Holding the bridge, slowly lift one foot off the floor, then the other, without letting your hips drop.
Tips for better results
- Quality beats quantity. Stop an exercise when your form breaks down.
- Breathe steadily. Do not hold your breath.
- Do the routine three times a week to start with.
- Make it harder over time by adding hold time, or an extra round.
If you have a back injury or any medical condition, check with your doctor or a coach before starting. Want a core plan built around your goals? Our coaches are happy to help on your free visit.
