The core muscles are integral to every type of workout, not to mention being necessary for everyday life. So, sometimes, you just need a quick and easy core workout that targets your mid, side, and low abs, along with a full body plank challenge. It’s a great way to warm up for a longer workout, or just get your blood flowing for the day. This mini workout includes:
- Figure 4s
- Side Plank Dips
- Flutter Kicks
- Saw
In the rest of this article, we’ll walk you through each exercise so you can perform them safely and with confidence. You won’t need any equipment, just your own body and a comfortable place to lie down. So, let’s get started!
Quick And Easy Mini Workout For The Core
Figure 4s
Lie on your back with your feet planted on the ground and arms by your sides. Then, bend your right knee, place your ankle on your left thigh, and straighten your left leg. Inhale, then exhale and boost your hips up toward the ceiling. Roll back down your spine and lower your straight left leg toward the ground to complete one rep.
If you feel discomfort in your lower back, slip your hands under your tailbone for additional support. Do 10 to 25 reps, then switch sides.
Side Plank Dips
Begin in a side plank position with your elbow directly under your shoulder, feet staggered one in front of the other or stacked, and abs and legs firmly engaged. Your free hand can rest on your hip or extend toward the ceiling.
Inhale and lower your hips toward the ground, keeping both hip bones facing directly forward. Then, exhale, draw your belly button toward your spine, and return to the starting position to complete your first rep. Do 10 to 25 reps, then switch sides
Flutter Kicks
Lie on your back, legs long and straight on the mat and arms by your sides. Inhale, then exhale, draw your belly button toward your spine, and lift your legs a few inches off the mat. Keeping your core engaged, rapidly scissor your legs and leave your knees straight. If you feel discomfort in your lower back, slip your hands under your tailbone for added support.
Go for 30 to 45 seconds.
Saw
Start in a low plank, shoulders stacked directly over your elbows, weight in your forearms and hands, and abs and legs engaged. As you pull your belly button in toward your spine, slowly shift your weight forward onto your hands, then pull it back toward your feet. This completes one rep.
As you move, maintain a strong plank position the entire time. Do 10 to 25 reps.
We hope this mini workout helps you get your core strong and engaged for whatever else your day may bring. Be sure to hydrate throughout the day to help aid your muscle recovery!
