Strengthen Your Core in 10 Minutes

Take care of your core, and your core will power your performance. Use this workout from STACK Expert Wray Watkins to strengthen your core in just 10 minutes.

Side Plank

All too often, athletes fail to train their core properly because they think it adds too much time to their workouts. But training your core is important. Core muscles give you overall strength and provide stability to your spine. With the correct stability and bracing exercises, you can train your entire core in 10 minutes. Here is a sample workout:

Front Planks

  • Lie facedown on the floor.
  • Push yourself up with your elbows directly underneath your shoulders and your heels off the ground. Your trunk and legs should remain as straight as possible.
  • Sets/Duration: 2x1 minute

Side Planks

  • Lie on your left side.
  • Engage your core muscles.
  • Push yourself up with your left forearm, keeping your elbow underneath your shoulder.
  • Keep your body straight. The outside of your left foot remains on the ground; the inside of your right foot rests on the inside of your left foot.
  • Sets/Duration: 2x1 minute

Seated Hold

This exercise isolates the hip flexors and muscles in the low back.

  • Sit on the floor with your heels off the ground and your knees bent. Hands do not touch the ground.
  • Sets/Duration: 2x1 minute

Deadbug

This exercise engages your abs and hip flexors.

  • Lie on your back.
  • Raise both arms and legs toward the ceiling. Your head and shoulders should be off the floor.
  • Sets/Duration: 2x1 minute

Modify this routine based on your fitness level and degree of expertise. Every program needs to be progressive in nature. Some sort of variable (such as complexity or duration) needs to change to increase performance. Feel free to push yourself.

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Photo: winnipegfreepress.com


Photo Credit: Getty Images // Thinkstock

Topics: CORE | WORKOUTS | FITNESS | EXERCISE | TRAIN | LOW BACK | HEELS | SPINE