Strengthen Your Abs with Emily Skye's 10-Min Core Workout - Women's Health

Strengthen Your Abs with Emily Skye’s 10-Min Core Workout

Build strength, stability and a six-pack.

Working toward a six-pack is cool, but there are so many more reasons you should be working out your core. Not only does it protect all your organs, but it contributes to good posture by supporting your spine, and allows you to move in all kinds of directions, which is helpful when you need to bend over or jump up reach something.

To work out your core, your go-to moves might be crunches and sit-ups, but there are a bunch of other movements that will force your core to work harder in order to help stabilise you when you start adding weight.

This core workout designed by Emily Skye as part of her fitness program helps strengthen all of the muscles that support your middle, including your abs, back, and obliques.

In her workout, you’ll go through two rounds of core-activating moves like V-ups and grasshoppers, all without any equipment.

 The Breakdown

Time: 10 minutes

Equipment: Mat

Good for: Core

Instructions: Starting with the first move, complete as many reps as possible during the prescribed time while maintaining proper form. Rest before continuing on to the next exercise.

Repeat the set twice.

1. Sit-throughs

Set up in a crawl position with your hands under your shoulders and your knees underneath your hips. Balance on your hands and toes.

Lift your right hand off the ground, and drive your left knee forward toward your right hand while keeping your core engaged. Your shoulders should remain as forward and square as possible during this movement. Rulk says to imagine you’re using your knee to push a pile of dirt toward your hand.

Return to the starting position, and repeat the motion on the opposite side, raising your left hand and driving your right knee toward that hand

30 seconds

2. V-ups

Lie down flat on your back with your legs fully extended and your arms next to your side. Slowly begin to raise your legs and torso simultaneously, trying to fold yourself in half while balancing on your booty.

30 seconds

3. Bicycle crunches

Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and your hands are behind your head.

With your hands gently holding your head, pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor.

Exhale and slowly, at first, go through a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips.

Rotate your torso so you can touch your elbow to the opposite knee as it comes up. Alternate to twist to the other side while drawing that knee towards your armpit and the other leg extended until your elbow touches the alternate knee.

30 seconds

4. Reverse crunches

Start lying down with your arms by your sides. Raise your legs so your thighs are perpendicular to the floor and your knees are bent at a 90° angle. Breathe out and contract your abs to bring your knees up towards your chest and raise your hips off the floor.

30 seconds

5. Side plank + hip lift (left)

Lie on your left side propped up on your left elbow and forearm, shoulders stacked over your elbow and legs stacked on top of each other. 

Raise your hips so that your body forms a straight line from head to heels. Keeping your core braced and your glutes engaged, slowly lower your left hip, tapping it gently on the floor. Reverse the move, returning to side plank position.

30 seconds

6. Side plank + hip lift (right)

Lie on your right side propped up on your left elbow and forearm, shoulders stacked over your elbow and legs stacked on top of each other. 

Raise your hips so that your body forms a straight line from head to heels. Keeping your core braced and your glutes engaged, slowly lower your left hip, tapping it gently on the floor. Reverse the move, returning to side plank position.

30 seconds

7. Grasshoppers

Get in a standard push-up position swing your right leg up in underneath you kicking your foot out. Then swing it back and bring it to the starting position. Then repeat on the opposite side.

30 seconds

8. Plank

Lie facedown on the floor, prop yourself up on your forearms, and flex your toes. Your body should form a straight line from head to heels. Contract your abs and glutes—tightly. Hold.

30 seconds

Do two rounds

Nikolina Ilic

By Nikolina Ilic

Nikolina is the new web-obsessed Digital Editor at Men\'s and Women\'s Health, responsible for all things social media and .com. A lover of boxing, she has a mean punch inside and out of the ring. She was previously a Digital Editor at GQ and Vogue magazine.

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