10 minute advanced core workout

So, you mastered the 10 minute beginner and intermediate core workouts and are ready to graduate to the advanced class? This 10 minute bodyweight only advanced core workout is guaranteed to fire up your abs and make you shake. 

A strong core improves your balance, stability, and foundational strength. Try this workout to target your entire core - obliques, transverse abdominals, low back, low belly, pelvis and hips. We are going to have so much fun together! 

Perform these 5 exercises for 40 seconds with 20 seconds of rest between moves. 

Repeat the circuit twice.

5 Exercises - 

1. Rocking forearm plank

2. Side plank - right - thread the needle

3. Side plank - left - thread the needle 

4. Double leg lift 

5. 90 degree twist reach 

Rocking forearm plank - Keep a flat back, neutral neck, engage your core, and take controlled deep breaths. Shoulders are directly over your elbows, palms flat and fingers spread wide. Slowly rock forward and back while staying parallel to the floor. Modification - come down to your knees. Works the entire body

Side plank - thread the needle- Start with your forearm on the mat, palm is flat, fingers spread wide, and elbow directly under the shoulder. The first variation is to keep both knees on the floor while pushing up through your top hip. If that’s too easy extend the top leg, progress this exercise and extend both legs with feet stacked. Raise your top arm towards the sky, palm facing forward, guide your hand forward and under your core until you feel a twist, return hand to starting position moving very slowly and precisely. Works the obliques, transverse abdominals, low back, hips, shoulders

Double leg lift - Press your low back into the mat (you can put your hands under your sacrum for extra support) and glue your legs together. Relax your head, neck and chest on the floor. Don’t forget to point your toes. Works the low abdominals, quads, pelvis and hips

90 degree twist - Press your low back into the mat, knees directly over hips, feet flexed and shins parallel to the floor. Place your hands behind your neck, elbows wide and crunch armpit towards opposite knee. Exhale on the way up and inhale down. Don’t use your neck to crunch, use your core muscles. Works the low back, low abdominals, obliques, transverse abdominals, hips, quads

Let me know what you think of this advanced 10 minute core workout and stay tuned for more 10 minute workouts. Thank you for getting stronger mentally and physically with me.