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Abs & core: 4 exercises, 3 sets

Core training strengthens the deep muscles that stabilise your trunk. This session combines static exercises (plank, side plank) and dynamic ones (crunches, mountain climbers) to work the whole midsection.

Duration12 minLevelBeginner to intermediateEquipmentA mat
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Free, no account, on iPhone without the App Store.

Benefits

  • Strengthens the abs and lower back
  • Improves posture and stability in other sports
  • No equipment, a few square metres are enough

Who is it for?

For everyone, alongside cardio or as a short daily session.

Steps

  1. Plank: 40 s
  2. Crunches: 40 s
  3. Side plank: 40 s
  4. Mountain climbers: 40 s
  5. 15 s rest between exercises, 1 min between sets, 3 sets

Tips

  • Keep your body in line during the plank: hips neither too high nor sagging
  • Breathe out during the effort, don't hold your breath
  • Switch sides for the side plank from one set to the next

Precautions

  • With back pain, favour the static exercises and stop if the pain increases

References

  1. Bull F. C. et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451-1462. doi.org/10.1136/bjsports-2020-102955

In the same family

No-equipment full body: 5 exercises, 3 sets15 min 40Legs & glutes: 5 exercises, 3 sets16 min
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This content is for information only and does not replace advice from a health professional. If in doubt, ask your doctor before you start.