![]() ![]() Since the core is engaged for stabilization and/or movement in almost every exercise, there is very little you can do that would not be affected. This goes for pretty much any type of routine. Putting core work before the rest of a workout will increase your chances of injury or at the least just cause your form to slip in order to compensate for these over-tired muscles. Because we are trying to tax and exhaust your core with this routine, it will diminish its ability to control and support any other type of movement. If you want to use this to add to another workout that already has a warm up and cool down, then we suggest placing it at the end of a routine just before the cool down. Using this workout as an “add-on” to another workout: A good warm up and cooldown may seem like a waste of time, but both are very important parts of any properly designed routine. Place your feet about shoulder width apart. Sure enough, you can fire up your abs in the time it takes to eat breakfast. Lay flat on your back on your yoga mat with your arms by your sides and your knees bent. When using this workout video as a stand-alone routine, you will want to add a quick warm up focusing on the core as well as add in a short cooldown at the end to properly open and close this workout. This 10-minute bodyweight core workout will hit most of your core muscles without technically moving a muscle. Then hold plank for three to five deep breaths, three to five times, pressing back to dog or resting child’s pose between each round. Move back and forth from dog to plank a few times, creating fluidity and warmth. ![]() Using this workout as a “stand-alone” workout: Plank: From down dog, roll forward into plank, stacking your shoulders over your wrists. After all, it is better to get in one slightly less challenging workout than to push yourself too hard and run the risk of being too sore to exercise the next day or even worse injure yourself and have to skip your workouts for days, weeks, or even months. If you are not sure if you can control these exercises or have never done them before, then always use caution and try them first with body weight only. ![]() If you want to use this routine to strengthen your core, we suggest using extra weight (but only if you can control all of these exercises easily with body weight). So, as you can see we have built this routine to encompass as much core functionality as we can in a short period of time. We also make sure that we move the trunk in as many ways as possible, including flexion, extension, deviation (lateral flexion), and rotation. This quick 10 minute core workout focuses on all the major movers of the core: abs, internal obliques, external obliques, erector spinae, quadratus lumborum, not to mention all of the smaller stabilizing muscles. ![]()
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