7-Minute Core Blast
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Seven minutes, one mat, a stronger middle. This quick core session runs through six moves at 40 seconds each with a short breather between. It is gentle enough for beginners but you will still feel it working. Slot it into a lunch break or tag it onto the end of any other workout.
Kit for this workout
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The workout
Beginner · about 7 minutes, start to finish.
Warm-up
- Cat-cow on all fours - 30 seconds
- A few deep breaths to brace the middle
Main workout
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Plank
40 secondsStraight line head to heels, brace as if about to be prodded in the stomach.
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Dead bug
40 secondsLower opposite arm and leg slowly, keep your lower back on the mat.
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Glute bridge
40 secondsDrive the hips up, squeeze the glutes, lower under control.
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Bicycle crunch
40 secondsOpposite elbow towards opposite knee, slow and controlled.
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Side plank
40 seconds (20 each side)Stack the feet, lift the hips, hold a straight line.
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Hollow hold
40 secondsOn your back, press the lower back down, lift shoulders and legs a little.
Coach's tip
If a move feels too hard, make it smaller - bend the knees in the hollow hold, or drop to your knees in the side plank. A braced, steady middle beats fast, floppy reps every time.
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.