10 minute core workout to get in shape for bikini season!
Its officially bikini season! It’s time to tighten up that core and ditch the muffin top. I know it is hard to fit in a full 1-2 hour long workout, so on those days where you are a little too busy, fit this 10 minute workout in for your core. Working out my core is my favorite type of workout and it will even get your heart rate up so you can get a little bit of cardio in there too. It is perfect for a quick workout at home or on vacation at the hotel because it only uses your body weight. You don’t need any fancy equipment.
Perform each workout below for 1 minute each. If you can’t hold for up to a minute don’t worry, just take a rest for a few seconds and get right back into it until the end of the minute. Remember quality over quantity. If you have more time in your day, repeat twice per day. What is your favorite workout?
10 Minute Core Workout
Mountain Climbers – Get into a push up position. Bend your knee and bring one leg up towards your chest, now switch. Increase the speed until you are at a jogging pace. Get that heart rate up! Maintain this for 1 minute. Picture 1
Russian Twists – Sit on the floor with your knees slightly bent and your feet just off the floor, so you are balancing on your butt. Keep your back nice and straight and activate those abs. Turn your upper body and tap the floor with both of your hands on the side of you, turn and repeat on the other side. If this is too easy, add weight. Hold a medicine ball, dumbbell, or even a bottle of water. Repeat for 1 minute. Picture 2
Alternating Foot Plank – In plank position on your elbows, slowly move your left foot and place on top of your right foot. Repeat slowly alternating feet for the full minute. Picture 3
Bicycle Crunch – Support your neck with your hands and touch your left elbow to your right knee then touch your right elbow to your left knee. Repeat series for the full minute. Picture 4
Leg Hover Hold – Time to work those lower abs! Laying flat on your back hold your legs out straight with your feet about 6 inches from the floor. Be sure not to arch your back and keep it flat on the floor. To make this exercise a little easier you can put your hands under your butt. This will tilt your pelvis to help keep your back on the floor. This is a hard one to hold for a full minute! Remember to take a quick break for a few seconds then get right back into it and finish out the remainder of your minute. Picture 5
Side Plank – Get into a side plank position on either side. Hold opposite arm straight up in the air. Hold for the full minute. Make this exercise a little easier by putting your bottom knee on the floor, then work your way up to holding the full side plank for 1 minute. Repeat on the other side for another minute. If you are progressing and want to make this exercise a little more difficult you can slightly lower your hips and bring them back up – try 3 sets of 10. Or you can reach under your body with your top arm and turn your body to come back up to the starting position. Picture 6
Flutter Kicks – More lower abs! Lay flat on your back with both legs up in the air with the knees straight so that your hips are at approximately a 45 degree angle. Lower one leg about 6 – 12 inches and return it to the starting position. Switch legs. Repeat for 1 minute. Picture 7
Plank – Last one! Get into a standard plank position and hold for 1 minute. Keep your back nice and straight. If you find yourself arching your lower back, take a break and resume when you are able to hold your back straight. Picture 8
This is a tough one your first few times, but as you keep doing this workout it will get easier and easier and you will be able to hold these moves for the full minutes. It is fun to see yourself progress!
BONUS MOVE – Pike-Ups – If you have a physioball or a TRX suspension system, this is a great workout to kill your abs! Get into a push-up position with your feet on the physioball or in the TRX straps. Tighten your core and while keeping your knees straight, bring your feet as close to your body as possible. You will be bending at the hips and using your core to help you do this. You should also feel a nice stretch in your hamstrings. Instead of doing this for a minute, try 3 sets of 10 and work your way up from there. Picture 9
Don’t forget to stretch and check out some of Kayla’s other great workouts!
– Jen
10 Minute Core Workout
10 minute core workout to get in shape for bikini season!
Its officially bikini season! It’s time to tighten up that core and ditch the muffin top. I know it is hard to fit in a full 1-2 hour long workout, so on those days where you are a little too busy, fit this 10 minute workout in for your core. Working out my core is my favorite type of workout and it will even get your heart rate up so you can get a little bit of cardio in there too. It is perfect for a quick workout at home or on vacation at the hotel because it only uses your body weight. You don’t need any fancy equipment.
Perform each workout below for 1 minute each. If you can’t hold for up to a minute don’t worry, just take a rest for a few seconds and get right back into it until the end of the minute. Remember quality over quantity. If you have more time in your day, repeat twice per day. What is your favorite workout?
10 Minute Core Workout
Mountain Climbers – Get into a push up position. Bend your knee and bring one leg up towards your chest, now switch. Increase the speed until you are at a jogging pace. Get that heart rate up! Maintain this for 1 minute. Picture 1
Russian Twists – Sit on the floor with your knees slightly bent and your feet just off the floor, so you are balancing on your butt. Keep your back nice and straight and activate those abs. Turn your upper body and tap the floor with both of your hands on the side of you, turn and repeat on the other side. If this is too easy, add weight. Hold a medicine ball, dumbbell, or even a bottle of water. Repeat for 1 minute. Picture 2
Alternating Foot Plank – In plank position on your elbows, slowly move your left foot and place on top of your right foot. Repeat slowly alternating feet for the full minute. Picture 3
Bicycle Crunch – Support your neck with your hands and touch your left elbow to your right knee then touch your right elbow to your left knee. Repeat series for the full minute. Picture 4
Leg Hover Hold – Time to work those lower abs! Laying flat on your back hold your legs out straight with your feet about 6 inches from the floor. Be sure not to arch your back and keep it flat on the floor. To make this exercise a little easier you can put your hands under your butt. This will tilt your pelvis to help keep your back on the floor. This is a hard one to hold for a full minute! Remember to take a quick break for a few seconds then get right back into it and finish out the remainder of your minute. Picture 5
Side Plank – Get into a side plank position on either side. Hold opposite arm straight up in the air. Hold for the full minute. Make this exercise a little easier by putting your bottom knee on the floor, then work your way up to holding the full side plank for 1 minute. Repeat on the other side for another minute. If you are progressing and want to make this exercise a little more difficult you can slightly lower your hips and bring them back up – try 3 sets of 10. Or you can reach under your body with your top arm and turn your body to come back up to the starting position. Picture 6
Flutter Kicks – More lower abs! Lay flat on your back with both legs up in the air with the knees straight so that your hips are at approximately a 45 degree angle. Lower one leg about 6 – 12 inches and return it to the starting position. Switch legs. Repeat for 1 minute. Picture 7
Plank – Last one! Get into a standard plank position and hold for 1 minute. Keep your back nice and straight. If you find yourself arching your lower back, take a break and resume when you are able to hold your back straight. Picture 8
This is a tough one your first few times, but as you keep doing this workout it will get easier and easier and you will be able to hold these moves for the full minutes. It is fun to see yourself progress!
BONUS MOVE – Pike-Ups – If you have a physioball or a TRX suspension system, this is a great workout to kill your abs! Get into a push-up position with your feet on the physioball or in the TRX straps. Tighten your core and while keeping your knees straight, bring your feet as close to your body as possible. You will be bending at the hips and using your core to help you do this. You should also feel a nice stretch in your hamstrings. Instead of doing this for a minute, try 3 sets of 10 and work your way up from there. Picture 9
Don’t forget to stretch and check out some of Kayla’s other great workouts!
– Jen
Tags: 10 minute core workout, bikini workout, core workout, fitness, health, health article, Kelapo Coconut Oil, organic coconut oil, summer workout