10-minute home core workout

About this workout

A strong core is the foundation of all movement. This 10-minute workout targets all areas of your midsection: the rectus abdominis (six-pack muscles), obliques (side muscles), transverse abdominis (deep core), and lower back. No equipment needed, just a mat if you have one.

Workout structure

• 8 exercises
• 45 seconds per exercise
• 15 seconds rest between exercises
• No rounds - straight through once

The exercises

Exercise 1: Dead bug

Duration: 45 seconds

How to perform:

1. Lie on your back with arms extended toward the ceiling
2. Lift your legs with knees bent at 90 degrees (tabletop position)
3. Slowly lower your right arm behind your head whilst extending your left leg
4. Keep your lower back pressed firmly into the floor
5. Return to start and repeat on the opposite side

Focus: Keep your lower back pressed into the floor throughout. If it arches, you've gone too far.

Exercise 2: Plank

Duration: 45 seconds

How to perform:

1. Start in a forearm plank position, elbows under shoulders
2. Form a straight line from head to heels
3. Engage your core by drawing your belly button towards your spine
4. Hold the position, breathing steadily

Focus: Don't let your hips sag or pike up. Imagine you're squeezing a pound coin between your glutes.

Exercise 3: Bicycle crunches

Duration: 45 seconds

How to perform:

1. Lie on your back, hands behind your head
2. Lift your shoulders off the ground
3. Bring your right elbow towards your left knee whilst extending your right leg
4. Switch sides in a cycling motion
5. Move with control, not speed

Focus: The rotation comes from your core, not your neck. Keep your elbows wide.

Exercise 4: Bird dog

Duration: 45 seconds

How to perform:

1. Start on all fours, hands under shoulders, knees under hips
2. Extend your right arm forward and left leg back simultaneously
3. Keep your hips and shoulders square to the floor
4. Return to start and switch sides

Focus: Move slowly and with control. Your spine should stay neutral throughout.

Exercise 5: Side plank (right)

Duration: 45 seconds

How to perform:

1. Lie on your right side, forearm on the floor, elbow under shoulder
2. Stack your feet or stagger them for more stability
3. Lift your hips to form a straight line from head to heels
4. Hold, keeping your core engaged

Modification: Drop your bottom knee to the floor for support.

Exercise 6: Side plank (left)

Duration: 45 seconds

How to perform:

1. Switch to your left side
2. Follow the same technique as the right side plank
3. Focus on keeping hips lifted and body aligned

Exercise 7: Reverse crunches

Duration: 45 seconds

How to perform:

1. Lie on your back, arms by your sides, palms down
2. Lift your legs with knees bent at 90 degrees
3. Contract your abs to curl your hips off the floor
4. Lift your knees towards your chest
5. Lower with control and repeat

Focus: This is a small, controlled movement. Use your abs, not momentum.

Exercise 8: Superman hold

Duration: 45 seconds

How to perform:

1. Lie face down, arms extended in front of you
2. Simultaneously lift your arms, chest, and legs off the floor
3. Squeeze your glutes and lower back muscles
4. Hold at the top, breathing steadily
5. Lower and repeat, or hold for the duration

Focus: Lift just a few inches - this isn't about height but about engaging the posterior chain.

After your workout

Take a minute to stretch:

• Child's pose: Kneel, sit back on heels, reach arms forward
• Cat-cow: On all fours, alternate between arching and rounding your back
• Lying twist: Lie on back, drop knees to one side, look the opposite way

Tips for core training

• Quality over quantity: Controlled movements beat rushed repetitions
• Breathe: Exhale on the effort, don't hold your breath
• Engage your core: Draw your belly button towards your spine
• Be consistent: 10 minutes daily beats 60 minutes once a week

Progression

Once this feels comfortable:

• Hold positions for 60 seconds instead of 45
• Add a second round
• Try more challenging variations (full side plank, single-leg dead bug)
• Add a light weight for some exercises