Core Power Flow: 10-Minute Targeted Workout for Abs, Obliques & Lower Back

Perfect for busy people looking to strengthen their core! This balanced routine targets all layers of your abdominal wall, obliques, and essential lower back muscles. Remember to breathe steadily throughout and stop if you feel any sharp pain.

Warm-Up (1 minute)

• March in place with high knees

• Add arm circles while marching

• Gentle torso twists

Main Workout (8 minutes) Perform each exercise for 45 seconds, rest 15 seconds between moves

1. Modified Dead Bugs

   • Lie on back, knees bent at 90 degrees

   • Extend opposite arm and leg

   • Ensure that you:

     • Press lower back firmly into mat

     • Move slowly and controlled

     • Keep core engaged throughout

2. Bird Dogs

   • Start on hands and knees

   • Extend opposite arm and leg

   • Ensure you:

     • Keep hips level (imagine balancing water on lower back)

     • Maintain neutral spine

     • Look down between hands, do not strain your head

3. Side Plank Dips (20 seconds each side)

   • Rest on forearm with arms parallel, elbows under shoulders, stack feet

   • Lower and lift hips

   • Remember to:

     • Keep body in straight line

     • Lift through side waist

     • Modify by dropping bottom knee

4. Bicycle Crunches

   • Lie on back, hands by your ears

   • Alternate elbow to opposite knee

   • Ensure you:

     • Keep lower back pressed down

     • Lead with elbow rotation

     • Focus on slow, controlled movement

5. Bridge with Leg Extension

   • Lie on back, knees bent

   • Lift hips, extend one leg

   • Remember to:

     • Squeeze glutes at top

     • Keep hips level during leg extension

     • Maintain stable core

6. Standing Side Bends

   • Stand tall, feet hip-width

   • Hold water bottle/weight in one hand

   • Teaching points:

     • Pure side bend, no forward lean, let weight slide down the side

     • Feel stretch through entire side

     • Keep both feet grounded

Cool Down (1 minute)

• Cat-cow stretches

• Child's pose

• Standing forward fold

Tips for Success:

• Start with 2-3 times per week

• Progress by reducing rest periods

• Focus on form over speed

• Listen to your body

When to Skip This Workout:

• During acute back pain

• Immediately post-pregnancy

• If experiencing persistent core weakness

• When medical clearance is needed

Ready to level up? Add resistance bands or light weights once you've mastered proper form!