10-Minute Core Crusher
Photo via Pexels
A strong core is about far more than a six-pack - it protects your back and makes every other movement better. This ten-minute finisher hits your abs from every angle with six moves. Do each for 40 seconds, rest 20, and go straight through. All you need is a mat, with a wall ball to add a little load if you want it.
Kit for this workout
Everything here can be done at home. Tick the equipment you need and add it to your basket in one tap.
Ticked items go to your Lean & Healthy basket. Already have some of the kit? Just untick it.
The workout
Beginner · about 10 minutes, start to finish.
Warm-up
- Cat-cow on all fours - 30 seconds
- Dead bugs - 10 slow reps
Main workout
-
Plank
40s on / 20s offStraight line from head to heels, brace as if bracing for a punch.
-
Dead bug
40s on / 20s offLower opposite arm and leg slowly, press your lower back into the mat.
-
Bicycle crunch
40s on / 20s offOpposite elbow to knee, slow and controlled beats fast and floppy.
-
Wall-ball Russian twist
40s on / 20s offHold the ball, lean back slightly, rotate side to side.
-
Leg lowers
40s on / 20s offLegs straight up, lower towards the floor only as far as your back stays flat.
-
Side plank
40s (20s each side)Stack the feet, lift the hips, hold a straight line.
Coach's tip
Quality over speed every time. If your lower back starts to arch or ache, make the move smaller - the goal is a braced, stable middle, not a race.
More home workouts
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.