Minute 1: High Plank
This essential move lights up every muscle in your body, so it’s the must-do core workout. Start in a push-up position, hands under your shoulders, your body forming a straight line from head to heels. Brace your abs as if someone is about to punch your stomach, then squeeze your glutes and hold. Oh yeah.
Minute 2: Dead Bug
This builds stability. Lie face up, arms towards the ceiling, legs up and bent 90 degrees. Engage your abs and keep your lower back on the floor as you extend your right arm overhead and lower your left leg to the floor. Hold, then alternate.
Minute 3: Full Roll Up
Now it’s time for functional movement. Lie face up, knees bent, feet on the floor. Extend your arms forwards and draw your navel in to lift your torso one vertebra at a time. Then slowly lower until shoulder blades touch the floor. Repeat.
Minute 4: Tabletop Heel Tap
Blast those lower abs. Lie face up, legs lifted and bent 90 degrees, tailbone tucked. Slowly lower your heels to graze the floor. Pause, making sure your lower back stays on the floor, then slowly bring your knees back over hips. Keep going.
Minute 5: Hip Tip Crunch
Create top-to-bottom tension. Lie face up, legs towards the ceiling, hands behind your head. Lift your hips off the floor as you crunch from your torso. Lower hips but don’t release. Don’t stop.
Minute 6: Bicycle Crunch
Ready to get your obliques in on the action? Lie face up, hands behind your head, legs up and bent 90 degrees. Engage your abs as you extend your right leg and twist your torso left. Alternate.
Minute 7: Quadruped Plank Tap
Finish with a position change to take some pressure off your spine. Start on all fours, back neutral, then lift your knees off the floor. Slowly touch your right hand to your left knee. Alternate. All done!