10 Minute Core Workout: Inspired by Ab Ripper X
Inspired by Ab Ripper X, this core workout alternates between plank and supine moves and uses speed to increase intensity. Dumbbell optional. This goes by fast! We have 9 moves, 45 second active and 15 second transition.
The Drill Sequence
3 Point warm-up: Standing twist, right elbow to left knee, switch sides, keep going for 5, 4, 3, 2, 1. Back to center. With a flat back, leg straight, hinge from the hips to take the torso parallel to the ground. Maintain this torso position as the right elbow points to the left foot, center, left elbow right foot, do these slowly and with control.
Plank to dolphin: We’re on the mat, forearms on the ground parallel to each other in a plank position. We’ll walk the feet as close to the hands as possible for dolphin, hold, then back to plank. Let’s do 6.
Low boat with active feet: Lie down on the mat, hands overhead, lift the legs about a foot off the ground, shoulders and upper back off the ground as well. Try to look at your navel. Hold this position while you flex one foot and point the other foot. Lower back is glued to the ground. If you want less intensity, lift the legs higher. Flexing and pointing the feet allow you to keep the legs engaged.
Plank crunches: Back to plank, right knee as close to the right armpit and pause. Keep the butt low to the ground and foot floats as your knee reaches for the armpit.
Leg Circles: Lie down on the floor, palms on the floor next to the hips, legs together and raise them up so feet are facing the sky. Flex the feet if you want to stretch out the hamstrings. Make large circles with your legs, start with the right, slowly, and reverse the circle counter clockwise. Keep the lower back on the ground. Smaller circles to decrease intensity.
Side plank dips and reach: We’re doing 7. If you’re using a dumbbell, move it closer to you. Right forearm on the ground, left arm straight holding the dumbbell. Top foot, the left, is also on the ground, leg straight. Start with, 2 hip dips, then take the left hand under and across the chest. Feet will turn so you’re in a one-armed plank. Back to starting.
Side plank dips and reach left: Get into position and find your balance. If the dumbbell compromises the form, you don’t have to use it.
Bicycle crunches: 12 count slow and 12 fast. Lower back on the ground hands behind the head, shoulders off the ground. Legs up knees bent above the hips. Let’s start with slow. Right elbow to left knee.
Planks rolls or hip dips slow and fast: Start in a plank position, butt low on the ground. Dip the right hip to the right, left hip left. We’ll start slow…
Child’s pose, cat-cow, cobra: Take a few seconds to stretch out the stomach.
Having a dedicated time just for core changed the way I approach my own fitness journey. The more I do them, the less I’m anxious about them and now, I quite enjoy them. With consistent effort, I hope you find that sweet spot for you as well.